As the days get shorter and the temperatures drop, many people notice shifts in their energy or mood. Maybe you’re feeling more tired than usual, craving carbs, or just not feeling quite like
yourself. That might leave you wondering: is this just winter? Or, is something more going on?
Because December is Seasonal Affective Disorder (SAD) Awareness Month, it’s the perfect time to shine a gentle light on this very real, very common experience — and to remind you that you’re not alone if you’re feeling all of the things (or none of the things) right now.
So, What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that follows a predictable pattern
with the seasons — most often beginning in late fall or early winter and easing up in spring or
summer.
It’s more than feeling a little tired or wanting to cozy up indoors. People experiencing SAD
often notice symptoms like:
- Low mood or feelings of heaviness
- Increased need for sleep
- Difficulty waking up in the morning
- Craving carbs or feeling hungrier than usual
- Loss of motivation
- Difficulty concentrating
- Withdrawing from friends or activities
- Feeling “blah”, disconnected, or unlike yourself
If these symptoms sound familiar, it’s a sign that your brain and body may be reacting to shifts in daylight, temperature, and routine.
Why does SAD happen?
While researchers are still learning, several factors seem to contribute:
- Reduced daylight: shorter days can disrupt your circadian rhythm, your body’s internal clock, making it harder to stay energized and emotionally balanced.
- Changes in serotonin and melatonin: less sunlight affects serotonin, the “feel-good” neurotransmitter, and increases melatonin, the hormone that regulates sleep, which can lead
to low mood, fatigue, and oversleeping. - Biological sensitivity: some people are simply more sensitive to seasonal changes, just as some are more sensitive to sleep loss, stress, or hormones.
How to tell if it’s SAD or just the “winter blahs”
Lots of people feel a dip in energy during winter as it’s a time meant for rest and reflection. But here’s the difference:
“Winter blues”
- Mood shifts
- Comes and goes
- Still able to function
- Improves with simple lifestyle changes
Seasonal Affective Disorder (SAD)
- Symptoms last at least 2 weeks
- Noticeable impact on mood, motivation, or daily habits
- Harder to manage without support
- More intense feelings of sadness or exhaustion
If your symptoms feel heavy, persistent, or disruptive, that’s worth paying attention to.
The good news: SAD is treatable
People usually feel better with the right combination of support and tools. Here are some approaches that many people have found helpful:
- Light therapy : Specialized lightboxes (10,000 lux) can mimic natural sunlight and help regulate mood
and sleep cycles. Many people notice improvement within 1-2 weeks. - Therapy : Talking with a therapist can help you manage low motivation, negative thinking patterns,
and seasonal routines that feel overwhelming. You don’t have to navigate SAD alone. - Medication : For some, antidepressants are an effective option during the winter months.
- Daily sunlight and movement :
Even 10-15 minutes outdoors can make a noticeable difference. Pairing movement with daylight adds an extra boost. - Building a “winter wellbeing” routine which can include:
- Morning light exposure
- Weekly social connection
- Cozy but intentional activities
- Gentle movement practices
- Nutrition that stabilizes energy
Small habits can create BIG shifts. And support in ANY form is the best kind of self-care.
What if you’re not sure whether it’s SAD?
That’s completely okay — you don’t have to self-diagnose. If you’re noticing changes in
yourself, or, if winter consistently feels hard year after year, that’s enough reason to reach out.
Talking with a mental health provider can help you sort out what’s happening and find a
personalized approach that brings relief.
You deserve to feel supported
Winter can be beautiful, but it can also be heavy. If this time of year leaves you struggling, you don’t have to just “push through”.
Our practice is here to help you feel more grounded, more supported, and more yourself as the
season shifts. If SAD feels familiar, or if you want help creating a winter wellbeing plan,
initiating therapy or medication management, we’d be honored to support you.