SAD 101: Learn about Seasonal Affective Disorder (SAD) and How to Cope with It

As the days grow shorter and the temperatures start to drop, many of us tend to feel sleepier, less motivated, and a bit down. Since bundling up to go outside feels like a chore, we resort to staying indoors only to watch the sun setting by 5 PM sharp–a routine that can leave us feeling trapped and isolated.

Though it is normal to feel our mood decline during the colder months, for some people, this shift goes beyond a simple case of the “winter blues.” Seasonal affective disorder (SAD) is a common form of depression that can take a serious toll on your mental health if it is left untreated.

Thankfully, there are several proven methods to address SAD symptoms, helping you take back control of your mental well-being and even find more joy through the winter months.

Here’s everything you need to know about seasonal affective disorder, including treatment options to help cope with it.

What is Seasonal Affective Disorder?

Seasonal affective disorder, also referred to as “SAD,” is a form of depression that arises during the colder, darker months of winter. SAD is known to cast a dark shadow over your mental health, affecting your energy levels, mood, and overall outlook on life.

Joshua Goldman, a licensed clinical social worker with Grow Therapy says “SAD typically occurs during fall and winter when there are fewer daylight hours, resulting in reduced exposure to sunlight. This can disrupt the body’s internal clock, known as the circadian rhythm, and lead to imbalanced serotonin and/or melatonin levels.”

Since serotonin helps make melatonin, and both of these hormones play a role in mood regulation, imbalances can wreak havoc on our mental health. Goldman explains, “That’s why this goes beyond just feeling down or lazy in the winter—there are actual physical changes occurring that profoundly affect the brain and body.”

Symptoms of Seasonal Affective Disorder

Symptoms of SAD are parallel to many symptoms of major depression. The difference is that SAD symptoms are only present during certain times of the year in a seasonal pattern.

Goldman points to several trademark signs of SAD being depressive symptoms, such as persistent low mood, fatigue, changes in sleep, and loss of interest in typically pleasurable activities.

Additional SAD symptoms include: 

• Excessive sleeping

• Craving carbohydrates

• Overeating and, in turn, weight gain

• Having trouble concentrating

• Feelings of guilt

• Hopelessness or worthlessness

• Suicidal thoughts

SAD is also highly individual. According to a 2024 study, symptoms can improve on sunny days during winter but may persist into the summer seasons too. For 50-70% of cases, individuals will experience recurring symptoms from one winter to the next.

Fortunately, the seasonal pattern of depression does not tend to be a long-term phenomenon with less than half of individuals diagnosed with SAD recovering without episodes of major depression.

Treatment Options for Seasonal Affective Disorder

Fortunately, there are several effective treatments for SAD.

SAD treatment options fall into three categories: psychotherapy (talk therapy), light therapy, and medication. People may use one, two, or all three of these methods.

A mental health professional can help you determine what the best treatment plan is to get you feeling better.

Psychotherapy

“Psychotherapy should always be included as a potential treatment for dealing with mental health issues, such as SAD,” says Goldman.

Therapy can give you a safe space to express and process all the difficult emotions that manifest over the winter. The right therapist will support you not just in getting through these dark months, but in thriving despite the challenges you face.

Common modalities used to treat SAD include:

Cognitive Behavioral Therapy 

“As a form of depression, Cognitive Behavioral Therapy (CBT) is a proven modality for SAD by helping people prevent and treat their symptoms,” says Victoria Kamhi, a licensed clinical professional counselor with Grow Therapy. “CBT will help you understand how your thoughts affect your emotions and behaviors. You will learn how to replace negative thoughts with more positive thoughts that will improve your mood.”

Behavioral activation (BA) is an important aspect of CBT that is useful for managing seasonal depression. It works by encouraging individuals to take action and motivate themselves to engage in activities that they know will improve their mood, even when they may not feel like doing so initially.

Since seasonal depression often creates barriers to starting tasks, BA can be particularly effective in breaking this cycle. “Engaging in activities that you know will boost your mood, even when you lack motivation, can lead to improved mood, decreased depression, increased energy levels, and greater enjoyment of life,” says Kamhi.

Dialectical Behavior Therapy 

“Dialectical Behavior Therapy (DBT) is another form of psychotherapy that can benefit people with SAD,” says Kamhi.

DBT helps individuals develop skills for managing intense emotions and suicidal thoughts that may be present with SAD. Further, this approach emphasizes the concept of mindfulness, which focuses on staying present in the moment and allowing your thoughts to pass by without judgment or criticism.

Practicing mindfulness can be a game-changer for those grappling with difficult thoughts and emotions as you learn to develop an awareness of thoughts and feelings without becoming completely overwhelmed by them.

DBT techniques also help with:

• Emotional Regulation: Learn to understand, identify, and label emotions, emphasizing that they are all valid to our experience

• Distress Tolerance: Develop skills to cope with and overcome overwhelming moments associated with seasonal depression

• Interpersonal Skills: Explore techniques to communicate more effectively, helping to create better relationships, receive support from others, and reduce feelings of loneliness

CBT and DBT are just two types of talk therapy used for seasonal depression and many other mental health conditions. However, plenty of other therapy modalities can be useful depending on your situation, symptoms, and any other co-occurring conditions.

Light Therapy

Since winter brings less sunshine than any other month, mental health professionals often recommend bright light therapy as an effective treatment.

“Light therapy involves exposing ourselves to a bright light that mimics natural sunlight. Usually, this light comes from a special device called a light box, which operates at a much brighter level than typical indoor lighting,” says Goldman.

For optimal results, the Mayo Clinic suggests sitting in front of a light therapy device first thing every morning for 20-30 minutes. “The goal is to help regulate the brain’s hormonal production and circadian rhythm,” Goldman explains.

We recommend consulting with a mental health or medical health professional before purchasing a light therapy device to ensure you are a good candidate for light therapy, and that you are receiving a reputable product.

Medications

There are times when interventions like light therapy and psychotherapy are not enough to relieve symptoms of seasonal affective disorder. In these cases, medications like antidepressants can be a beneficial option.

However, it’s important to note that antidepressants are not a silver bullet or an end-all-be-all treatment for SAD.

Your therapist may recommend seeing a psychiatrist or psychiatric nurse practitioner to discuss if medication could be the right fit for you.

Seasonal Affective Disorder Self-Care and Coping Skills

“On top of other SAD treatments, adhering to a regular self-care regimen is essential to managing symptoms of seasonal depression and to maintaining overall well-being,” Goldman says.

Here are seven therapist-backed self-care strategies and coping techniques to manage your symptoms more effectively.

Get Moving

Exercise is extremely beneficial for mental health. It can bring about various physiological changes that relieve symptoms of depression. For instance, physical activity causes the release of feel-good chemicals such as endorphins, serotonin, and dopamine, which help boost your mood and reduce feelings of stress.

“You can lift your spirits simply by increasing your level of activity,” says Kamhi. “Even though your mind is telling you it won’t make a difference, do it anyway because you will feel better.”

Aim to get moving often–whether that’s something as simple as taking a walk around your neighborhood or doing a full workout at the gym. Ideally, you should exercise for at least 30 minutes, three to five days a week for mental health benefits.

Stay Connected with Family and Friends

Social support is a fundamental aspect of our well-being. Mental health conditions like seasonal depression can make you want to isolate and spend all your time alone, but this can ultimately make you feel worse.

As Kamhi mentions, “Regularly spending time with family, friends, and loved ones can be beneficial in many ways.”

Social connection provides us with:

• Comfort and understanding during difficult moments

• An outlet for expressing emotions and asking for help in times of need

• A distraction from negative or depressive thoughts

• Moments of joy, laughter, and positivity when they are most needed

Reaching out on the days you do not feel like it is especially important for maintaining emotional support and combating feelings of isolation.

Don’t Forget the Health Basics

Your mental and physical health go hand in hand. A 2020 study on ‘food and mood’ explores the impact of nutrients on our mood and how certain dietary considerations are made to help reduce the risk of depression. For instance, foods rich in saturated fats, such as processed meats or fried foods can stimulate inflammation, which may be linked to mood disorders and depression.

Goldman suggests making sure you are eating a well-rounded, healthy diet. This will ensure your body and brain have the nutrients they need to function most optimally.

You also want to have a healthy sleep schedule and good sleep hygiene. Although SAD can cause you to want to sleep more and more, oversleeping can backfire. Aim for the recommended seven to nine hours of sleep every night. Creating a consistent bedtime and wake-up schedule that you adhere to can help you optimize your sleep routine and help you wake up feeling more rested.

Consider Vitamin D Supplementation

“Many people who experience SAD symptoms have a deficiency in vitamin D,” says Kamhi.

Studies have found that low levels of vitamin D are often seen in depressed individuals as a result of limited exposure to sunlight, poor appetite, or possible metabolic issues.

Though the evidence is inconclusive on whether or not vitamin D supplementation can reduce SAD symptoms, it may be something to consider. Ask your healthcare provider whether vitamin D supplementation is right for you.

Indulge in Cozy, Soothing Self-Care

Self-care can be a simple yet incredibly effective wellness strategy to improve mental health and reduce symptoms of seasonal depression. It involves a range of activities, from healthy lifestyle choices, such as exercising or eating well to health-promoting techniques, such as massage therapy or meditation classes.

Lean into the winter vibes and get cozy with soothing activities. Kamhi suggests the following:

• Cook your favorite comfort food and savor each bite

• Burn a scented candle

• Snuggle with your favorite person or pet (or both)

• Add some colorful decorations to brighten up your home

• Cover up with a warm, cozy blanket

• Listen to soothing music

• Enjoy a nice bubble bath or a long, hot shower

• Wear your most comfortable clothes

• Close your eyes and focus on your breathing

The list goes on and on. Remember, self-care is less about what you do and more about how it makes you feel.

Practice Mindfulness

Our minds are a powerful tool. Training our minds to become more resilient can be transformative, helping us navigate life’s challenges with greater adaptability and strength.

Goldman says, “Maintaining a mindfulness practice, whether through meditation, mindful breathing, or your exercises of choice, can help improve SAD symptoms.”

Try different mindfulness exercises to find what suits you best. If you’re new to mindfulness, check out guided meditations on YouTube or mindfulness apps for step-by-step guidance.

Plan Ahead

Understanding how seasonal depression affects us can give us insight into how to better prepare and protect ourselves in the future.

“If you have had SAD symptoms in the past, think about the challenges you’ve experienced and identify coping strategies you will use to deal with these challenges successfully,” says Kamhi.

Consider creating a plan with your therapist and/or doctor to determine the right timing for starting light therapy, medication, and increasing therapy sessions. Talk to friends or family members to stay accountable and motivated to check in with one another and commit to your self-care routines.

Relief from Seasonal Affective Disorder is Possible

Although SAD might make you feel super hopeless and down in the dumps, we promise, there is hope. With the right care and treatment plan, you can reduce your SAD symptoms and feel better.

Grow Therapy can help.

We can connect you with a therapist in your area or online who accepts your insurance. We have many qualified therapists who specialize in depression who can help you feel better this winter.