Published on: May 1, 2023
Updated on: May 1, 2025
Author: Kentucky Counseling Center
Do you find yourself feeling sadder and more fatigued when the cold season arrives? Not everyone welcomes winter with excitement—some individuals experience symptoms of seasonal affective disorder (SAD) during the colder, darker months. Conversely, a small subset of people develop “summer depression” during hot months. This article explores why SAD occurs, the signs to look out for, and effective ways to cope—regardless of the season.
What Is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder is a type of depression triggered by changes in season, typically occurring at the same time each year. While “winter blues” is a mild form of feeling low during winter, SAD can be a severe form of depression that interferes with daily functioning, thought processes, and emotional well-being.
According to the National Institute of Mental Health (NIMH), several factors increase the likelihood of SAD, including:
- Age
- Sex (women are diagnosed more frequently than men)
- Geographic Location (living far from the equator)
- Personal History of depression or mood disorders
Summer Depression
Though less common, summer depression can occur during late spring through early fall, triggered by high temperatures and longer daylight hours. Symptoms often include restlessness, poor appetite, and insomnia.
Causes of Seasonal Affective Disorder
While the exact cause of SAD remains uncertain, researchers propose the following theories:
1. Changes in the Biological Clock
Your body clock relies on light and dark cycles to regulate mood, hormones, and sleep. Reduced daylight in winter disrupts these signals, potentially leading to mood dysregulation and low energy.
2. Imbalance in Brain Chemicals
People prone to SAD often have lower serotonin activity. Serotonin is crucial for stabilizing mood and feelings of well-being. In winter, limited sunlight can further decrease serotonin levels, intensifying depressive symptoms.
3. Vitamin D Deficiency
Sunlight triggers vitamin D production in your body. During winter, less sun exposure can lower vitamin D, contributing to low mood or exacerbating existing depression.
4. Higher Melatonin Levels
Melatonin, also called the “sleep hormone,” helps regulate your sleep-wake cycle. With reduced daylight, your body may produce more melatonin than usual, leaving you sleepy or fatigued in colder months.
5. Negative Thoughts
If you already feel anxious about winter’s gloom, those negative thoughts may worsen hormonal imbalances. Stress and worry can amplify symptoms for those susceptible to SAD.
SAD Symptoms
Although symptoms can vary, common signs of winter-related SAD include:
- Persistent sadness and anxiety
- Fatigue or lack of energy
- Feelings of hopelessness or worthlessness
- Irritability and trouble concentrating
- Social withdrawal and loss of interest in hobbies
- Heaviness in the limbs
- Sleeping more than usual
- Decreased libido
- Weight gain and carbohydrate cravings
- Suicidal thoughts
Summer depression symptoms can include:
- Restlessness, anxiety, and agitation
- Weight loss and poor appetite
- Insomnia or disrupted sleep
- Increased risk of violent behavior
Who Is at Risk for Developing SAD?
While SAD often manifests in young adults (18–30 years old), affecting more women than men (about 75% of diagnoses), it can impact anyone with:
- Other mood disorders, such as major depressive disorder or bipolar disorder
- A family history of depression or schizophrenia
- Living in cloudy, cold regions far from the equator
- Co-occurring conditions like anxiety disorders, ADHD, panic disorder, or eating disorders
Diagnosis of SAD
A mental health professional—such as a psychologist or psychiatrist—can accurately diagnose SAD. They’ll review your symptoms, their seasonal patterns, and possibly recommend medical tests (e.g., blood work, imaging) to rule out other conditions. Clinicians often use the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) criteria to confirm a SAD diagnosis, which generally includes:
- Symptoms of major depression
- Recurring depressive episodes during a specific season for at least two consecutive years
- Episodes occurring more frequently during that particular season than in other seasons
Preventing Seasonal Affective Disorder
Fortunately, SAD can be prevented or managed with proactive measures:
- Light Therapy Ahead of Time
- Begin using a lightbox in early fall, before symptoms typically start.
- Maximize Natural Light
- Spend time outdoors, open blinds, and sit near windows.
- Healthy Diet
- Eat balanced meals rich in vitamins, minerals, and nutrients.
- Regular Exercise
- Aim for at least 30 minutes of physical activity, three times a week.
- Stay Connected
- Spend quality time with friends, family, or join a support group.
- Volunteering
- Helping others can boost self-esteem and distract from negative thoughts.
- Stress Management
- Practice relaxation techniques like deep breathing, meditation, or yoga.
- Professional Support
- Consult a mental health provider to discuss medication or therapy if you’re at high risk.
Treatment for Seasonal Affective Disorder
Treatment may involve a combination of therapies, and what works best for one person may differ for another. Discuss options with your healthcare provider to find the most effective approach.
1. Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy helps identify and reframe negative thoughts and behaviors. Research indicates that CBT offers long-term benefits for SAD by introducing healthier coping mechanisms and stress management techniques.
2. Antidepressant Medication
Healthcare providers may prescribe:
- Selective Serotonin Reuptake Inhibitors (SSRIs) to boost serotonin levels
- Bupropion (FDA-approved) to prevent SAD symptoms when taken from fall to early spring
3. Enjoying the Outdoors
A simple yet powerful strategy—get more sunlight exposure. Sit by a window, rearrange your furniture to let in natural light, or take short walks outside whenever the sun is out.
4. Getting Enough Vitamin D
Alongside sunlight, vitamin D supplements can help stabilize mood. Incorporate vitamin D–rich foods (salmon, eggs, mushrooms, seeds, and soybeans) into your daily diet.
5. Using Mind-Body Techniques
Techniques such as meditation, guided imagery, music or art therapy, and yoga can help reduce stress and alleviate depressive symptoms.
6. Phototherapy (Light Therapy)
Light therapy is one of the first-line treatments for winter SAD. It involves using a special lamp to mimic natural sunlight, usually administered in the morning to minimize insomnia risks.
How Does Light Therapy Work?
A specialized lamp with white fluorescent tubes emits filtered light that blocks harmful UV rays. Using it each day—often for 15–30 minutes—can help regulate your body clock and neurotransmitter levels.
Using a Light Box
- Sit about 12 inches away from a medically approved light box.
- Avoid staring directly at the light; it’s enough to let it shine in your peripheral vision.
- Check with your healthcare provider for proper usage instructions.
Using a Dawn Simulator
This device gradually brightens your room over 30–40 minutes, mimicking a natural sunrise. Waking up to a “sunny morning” can ease grogginess and improve mood.
Are the Treatments Effective?
When diagnosed accurately and given the right treatment, most people experience significant relief from SAD symptoms. Annual occurrences of SAD may persist, but proper prevention and early intervention can help you avoid severe depressive episodes.
Self-Care if You Have SAD
- Follow Your Treatment Plan: Stay consistent with therapy, medication, or light therapy schedules.
- Seek Early Intervention: If you’ve experienced SAD in the past, start your preventive measures before symptoms typically arise.
- Prioritize Sleep: Aim for 7–9 hours of rest each night.
- Stay Active: Exercise regularly to boost mood and energy.
- Remain Social: Resist the urge to isolate; connect with supportive friends and family.
- Travel to a Warmer or Cooler Climate: Depending on whether you have winter or summer SAD, consider taking a trip to a more comfortable location.
- Avoid Alcohol and Drugs: These can worsen symptoms or interfere with medications.
Final Thoughts
Managing seasonal depression can be challenging, especially when it feels like everyone else is joyfully embracing the winter or summer months. If you’re struggling, know that help is available. The therapists in Ohio and at Kentucky Counseling Center (KCC) understand how difficult it can be to maintain a positive outlook during these periods. They can guide you toward understanding and treating your seasonal depression, as well as offer practical strategies to reclaim your sense of well-being.
Don’t let the season dictate your mood. Counseling Now is here to help you find hope and sunshine, even when the days feel darkest. Seasonal affective disorder is both preventable and treatable—and you deserve to feel your best, year-round.
