Seasonal Affective Disorder: When the Winter Blues Hit Hard
For some people, winter means cozy blankets, holiday lights, and warm drinks. But for others, the shorter days and longer nights bring something heavier: Seasonal Affective Disorder (SAD). If you’ve noticed your mood dipping every fall or winter, it might not just be a case of the “winter blues.” SAD is real, and it can affect everything from your energy levels to your outlook on life.
What is seasonal affective disorder?
SAD is a type of depression that typically shows up during the fall and winter months when daylight hours shrink. The lack of sunlight disrupts your body’s internal clock, which can throw off sleep, mood, and energy. Some people also notice changes in serotonin (the “feel-good” brain chemical) and melatonin (the sleep hormone), both of which are linked to how we feel and function day to day.
Signs you might be experiencing SAD
Not sure if what you’re feeling is SAD? Here are some common signs:
Low energy or fatigue, even if you’re getting enough sleep
Feeling sad, hopeless, or more irritable than usual
Losing interest in activities you normally enjoy
Changes in sleep (sleeping too much or struggling with insomnia)
Craving carbs and comfort food more than usual
Difficulty concentrating
If these symptoms seem to show up in a pattern — worse in the fall/winter, easing in the spring — it’s worth paying attention to.
What helps with SAD?
The good news: SAD is treatable! There are several approaches that can help:
Light therapy – Using a special light box that mimics natural sunlight can help regulate mood and sleep cycles.
Talk therapy – Talking through your feelings and building coping skills can ease the weight of depression. CBT (Cognitive Behavioral Therapy) in particular has been shown to help with SAD.
Lifestyle support – Daily movement, getting outside (even when it’s cloudy and gray), and keeping a consistent sleep routine can make a difference.
Medication – For some people, antidepressants can help manage symptoms — especially if SAD is more severe.
You’re not alone
If winter feels like it swallows up your joy year after year, you’re not alone. Your body and mind are reacting to real changes in your environment. Reaching out for support can help you reclaim those colder months instead of just surviving them.
Final thoughts
You deserve to feel like yourself all year round, not just when the sun is out. If SAD has been weighing you down, there are tools and treatments that can help lighten the load. Therapy can be one of them — you don’t have to face it alone.
💡 At Morrow Therapeutics, I help people face the challenges of Seasonal Affective Disorder. You can learn strategies to manage low mood, maintain energy, and navigate winter with confidence — and I’m here to show you how.