The Real Deal on Seasonal Depression: What it is and How to Feel Better
WRITTEN BY AMBER ROBINSON
So, you’re feeling like a phone stuck in low-power mode, just barely making it through the day because everything feels... drained? You’re not alone! As the weather gets colder and the days grow shorter, it’s not uncommon to feel more down than usual. Seasonal depression is very real, and you deserve support for it. The clinical name for this condition is Seasonal Affective Disorder, or SAD (yes, they really did call it that). Let’s break down what it is, why it happens, and what steps you can take to feel better.
What Is Seasonal Affective Disorder? (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that usually starts in the fall and continues into the winter, especially in areas where winter months are darker and colder. The lack of sunlight affects your body’s internal clock and disrupts the balance of brain chemicals that control mood. Imagine someone dimming the brightness on your brain’s happy switch—this isn’t just a case of “winter blues.” It’s a diagnosable form of depression that can impact everything from energy levels to sleep patterns, and it deserves to be treated with the same seriousness as other mental health concerns.
The Difference Between SAD and the Winter Blues
While both can leave you feeling low, SAD is a more intense and disruptive experience than just feeling a little down in winter. Symptoms include fatigue, difficulty concentrating, feelings of hopelessness, and even changes in appetite (cravings for carbs are common). Unlike general winter blues, SAD can significantly interfere with daily life, making it challenging to function or feel motivated. Recognizing the symptoms and knowing that you’re not alone in this struggle can be the first step toward finding relief.
Why Do Some People Get SAD and Others Don’t?
SAD is like the uninvited guest at a party—showing up unexpectedly and affecting only certain people. Here’s a breakdown of some factors that may increase susceptibility:
Biology and Light Sensitivity: If you’re someone who’s especially sensitive to light, you may be more prone to SAD. The shorter days and limited sunlight during winter impact your circadian rhythms, which are your body’s natural sleep-wake cycles. When your circadian rhythms are thrown off, it can lead to mood and sleep disturbances, making it harder to shake off the winter gloom.
Brain Chemistry: Seasonal changes affect the brain's production of serotonin, a chemical that regulates mood. Reduced sunlight can lead to lower serotonin levels, which can contribute to feelings of depression. Melatonin, the hormone responsible for sleep, also gets produced in higher amounts during darker days, potentially leading to increased fatigue and grogginess.
Genetics: Like many mental health conditions, SAD can run in families. (Thanks mom & dad!) If someone in your family has experienced seasonal depression, your likelihood of developing it may be higher. However, genetics isn’t destiny—awareness and proactive measures can help reduce its impact on your life.
What Can We Do?
Although we can’t control if we are predisposed to seasonal depression, there are some evidence-based practices that can make this season feel a little less gloomy.
Think of this as “sunshine in a box.” Light therapy lamps emit a bright light, typically around 10,000 lux, that mimics natural sunlight. This can help reset your circadian rhythms and improve serotonin production. Try sitting in front of a lightbox for 20–30 minutes each morning; many people report feeling a mood lift within a few weeks. Light therapy is easy to incorporate into a morning routine, and you can use it while sipping coffee, reading, or even working.
2. Get Outside
Even though it might be cold, getting outdoors during the day can expose you to natural light, which can help keep your circadian rhythms in check. Take a short walk, bundle up for some time in a nearby park, or even sit by a window if venturing outside feels too challenging. Nature has its way of calming the mind, and daylight exposure—even on cloudy days—can help lift your mood.
3. Exercise
If you’re new here, our therapists at A Road Through are big fans of getting your body moving. Moving your body is one of the best ways to manage mood and reduce the symptoms of depression. Exercise releases endorphins, chemicals that boost mood and relieve stress. You don’t have to hit the gym or do a rigorous workout—even a 10-minute walk or gentle stretching at home can be beneficial. The goal is to move in ways that feel good to you and are easy to stick to.
4. Stay Social
Winter can make us want to curl up under blankets and avoid socializing, but isolation can actually worsen feelings of depression. Staying connected with friends, family, or a support group can significantly boost your mood. Even if it’s a quick coffee chat, a cozy movie night, or a virtual call, social interaction can be a lifeline during the winter months.
5. Consider Professional Support
Talking to a mental health professional about your experiences with SAD can provide valuable relief and coping strategies. Therapists can help you develop personalized strategies to manage seasonal depression, from cognitive-behavioral techniques to lifestyle adjustments. There’s no need to go through this alone; professional support can be a powerful resource in tackling seasonal challenges. Reach out to us today and we can help you find the support that’s best for you!
6. Healthy Sleep Habits
When it’s dark and cold in the morning it can be easy to stay in bed a little longer. SAD often disrupts normal sleep patterns, and oversleeping can actually make things worse. Aim to go to bed and wake up at the same time every day to maintain a consistent sleep schedule. Good sleep hygiene also means limiting screen time before bed, avoiding caffeine late in the day, and creating a calming bedtime routine. Sleep is essential for mental health, and even small adjustments can make a significant difference.
Nutrition and SAD: The Role of Diet in Mood
What you eat can definitely impact how you feel - for better or worse! During winter, many people crave carbs and sugar, which provide a quick energy boost (and taste great) but can lead to crashes. Incorporate nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables into your diet. Omega-3 fatty acids (found in fish, walnuts, and flaxseeds) and complex carbohydrates (like oats and sweet potatoes) have been linked to better mood stability. Staying hydrated and reducing sugar intake can also help keep energy levels more stable throughout the day.
Remember, It’s Okay to Ask for Help
One of the most important things to remember if you’re dealing with SAD is that it’s okay to reach out for help. Whether that’s talking to friends, reaching out to a therapist, or joining a support group, seeking help is a sign of strength, not weakness. Navigating seasonal depression doesn’t have to be something you do on your own.
Seasonal Affective Disorder can make winter feel like an uphill battle, but understanding its roots and taking proactive steps can empower you to face it head-on. Just as you’d plug in a phone to recharge, think of these strategies as a way to recharge your own battery. From light therapy to a strong support network, there are tools available to help you feel better and stay connected through the darker days. So if winter has you feeling like you’re operating at 1% battery, remember: you’re not alone, you’re not imagining it, and real ways exist to help you feel brighter.
