​

Understanding Seasonal Affective Disorder (SAD): Coping with the Winter Blues

What Is Seasonal Affective Disorder?

As the seasons change, so do our moods and energy levels. For some people, these shifts are more than just “winter blues” — they can signal Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern, most often beginning in late fall or early winter and easing during the spring and summer.

SAD is more common in regions with shorter daylight hours and colder climates, but it can affect anyone. The disruption of natural circadian rhythms, decreased exposure to sunlight, and changes in serotonin and melatonin levels are believed to play a role in its onset.

Signs and Symptoms

SAD shares many features with depression, but its seasonal nature makes it distinct. Symptoms may include:

• Persistent sadness or low mood during specific seasons (commonly winter)

• Loss of interest or pleasure in activities once enjoyed

• Low energy, fatigue, or oversleeping

• Increased appetite, cravings for carbohydrates, and weight changes

• Difficulty concentrating

• Feelings of hopelessness, guilt, or worthlessness

• Withdrawal from family, friends, and community

If these symptoms occur year after year around the same time, they may point toward SAD rather than general depression.

Risk Factors

Certain individuals may be more vulnerable to Seasonal Affective Disorder:

• Women are diagnosed more frequently than men

• Young adults may experience it more often than older adults

• Family history of depression or bipolar disorder

• Living far from the equator, where daylight hours are shorter in winter

Evidence-Based Treatment Options

The good news is that SAD is highly treatable. Approaches include:

1. Light Therapy (Phototherapy)

Exposure to a bright light box that mimics natural sunlight has been shown to be effective for many individuals. Daily sessions can help reset circadian rhythms and improve mood.

2. Cognitive Behavioral Therapy (CBT)

CBT for SAD (CBT-SAD) helps identify negative thought patterns and behaviors that worsen symptoms, replacing them with healthier coping strategies.

3. Medication

In some cases, antidepressants may be recommended to manage symptoms, particularly if they are severe or recurrent.

4. Lifestyle Strategies

• Increasing natural sunlight exposure (open blinds, take walks during the day)

• Staying physically active to boost endorphins

• Eating balanced, nutrient-rich meals

• Maintaining regular sleep patterns

When to Seek Professional Help

If you notice symptoms of SAD impacting your daily functioning, relationships, or overall well-being, it’s important to seek help. With the right treatment, most people with SAD experience significant improvement and are able to live balanced, fulfilling lives year-round.

At Shifaa Serenity Therapy Solutions, we provide evidence-based, compassionate care tailored to the unique needs of each individual.

Final Reflection

Seasonal Affective Disorder is not a personal weakness, but a real and treatable condition. Recognizing the signs, reaching out for help, and taking proactive steps can make a profound difference. If you or someone you love is struggling with seasonal depression, know that healing and renewal are possible.

​

Dr. Felisha Jackson Ilyas, EdD/CI, MSW, BS, LICSW-S, LCSW
Founder, CEO, Therapist & Community Advocate
🌐 www.ShifaaSerenityTherapySolutions.org

​