What is Seasonal Affective Disorder (SAD) and How Do I Deal With It?

Dec 19

Winter can be a mixed bag. On one hand, there’s the magic of cozy blankets, warm beverages, and maybe a snow day or two (unless you live in LA like me). On the other hand, the shorter days and lack of sunlight can leave you feeling like a human sloth — low on energy, motivation, and maybe even hope.

If the colder months always seem to mess with your mood, you’re not imagining things.

There’s a name for what you’re feeling: seasonal affective disorder, or SAD. It’s a form of depression (like, it’s literally in the acronym lol) that’s tied to the changing seasons, and it can make getting through fall and winter feel like climbing a very steep, icy hill.

What is SAD?

Seasonal affective disorder (SAD) is a mental health condition in which you experience significant changes in mood, often in the form of depressive symptoms, tied to seasonal changes — usually kicking off in the fall and sticking around through winter. It’s more than just feeling “blah” because it’s cold outside; this mood disorder can seriously impact your day-to-day life.

Some common symptoms include:

Feeling persistently sad, irritable, or hopeless
Low energy or constant fatigue
Trouble concentrating
Changes in sleep (hello, oversleeping) or appetite (extra hello to carb cravings)

Sound familiar? The key difference between SAD and just being in a “funk” is that SAD symptoms stick around and interfere with your ability to function.

What causes SAD?

The short answer? Science. Here’s the slightly longer version:

During the colder months, there is less sunlight (especially once you factor in Daylight Savings Time). Less sunlight → less serotonin and melatonin. These are the brain chemicals that regulate your mood and sleep. When their levels drop, so can your mood and energy. Additionally, your internal clock gets thrown off when there’s less daylight, making you feel out of sync. This disruption in circadian rhythm can have a domino effect on other aspects of your mood and well-being. SAD is more common in women, people who live far from the equator, and those with a history of depression or bipolar disorder.

Okay, great. How do I deal with SAD?

1. Let There Be (More) Light

Light therapy, and the Vitamin D it provides, is one of the most effective ways to combat SAD. Sitting by a light therapy box or sunlight lamp for 20–30 minutes each morning can mimic the benefits of natural sunlight. If you don’t have one, try soaking up natural light whenever possible — open your blinds, sit by a window, or bundle up for a brisk morning walk.

2. Move Your Body

Exercise isn’t just for your physical health — it boosts your mood by producing feel-good endorphins, which can help combat feelings of sadness. And no, you don’t need to become a winter warrior at the gym. Even a 20-minute walk counts. Bonus points if you do it outside for some light exposure! Otherwise, gentle movement like yoga, stretching, or a YouTube dance class can be great ways to get some exercise without leaving your home.

3. Stay Connected

Winter can make you want to hibernate like a bear, but isolation often makes SAD symptoms worse. Reach out to friends, join a hobby group, or even schedule virtual hangouts. If you’re struggling to connect, start small — send a quick text or set up a low-pressure coffee date.

4. Nourish Yourself

Don’t underestimate the power of self-care. Prioritize consistent sleep, eat balanced meals, and establish a routine that works for you. Also, give yourself permission to create cozy moments: light a candle, drink a warm mug of tea, or curl up with a good book under a weighted blanket.

5. Consider Therapy or Medication

Sometimes, the best thing you can do is ask for help. A therapist (hi!) can help you process your feelings and create strategies to manage SAD. In more severe cases, medications like antidepressants can help balance your brain chemistry and improve your mood. Working with a professional can help you decide whether that route makes sense for you. Remember, SAD is a real and treatable condition — there’s no shame in getting support.

SAD can make winter feel extra heavy, but with the right tools, support, and a few cozy rituals, you can manage these symptoms and perhaps even change your relationship with the winter months!