Beyond the winter blues: Managing Seasonal Affect Disorder (SAD)

We all have those times when we don’t quite feel like ourselves, especially as the seasons shift. When days start getting shorter in fall and winter, many people feel a little "off"—sometimes called the "winter blues." Then, when spring rolls around and the sunlight returns, it’s like a natural mood booster kicks in.

For some, these seasonal mood dips hit harder, affecting not just their mood, but their mindset and daily actions. If you’ve noticed a real shift in your mood and energy as the seasons change, you might be dealing with something called Seasonal Affective Disorder, or SAD. It often shows up in late fall or early winter and lifts in the sunnier spring and summer months. This is what we call winter-pattern SAD, or “winter depression.”  

The National Institute of Mental Health states that Winter-pattern SAD should not be confused with “holiday blues”—feelings of sadness or anxiety brought on by stresses at certain times of the year. The depression linked to SAD is tied to shifts in daylight hours, not specific dates on the calendar. So, holiday stress, seasonal changes in work or school routines, family gatherings, and similar events aren’t the same as experiencing SAD.

Signs and symptoms of Winter- pattern SAD

• • Difficulty waking up in the morning
• • Shifts in appetite, along with unexpected weight changes.  
• • A sense of hopelessness or an overall negative outlook.
• • Feeling irritable, easily frustrated, or restless.
• • Low energy levels, fatigue, or feeling heavy and sluggish
• • Trouble focusing, remembering details, or making decisions.
• • Shifts in sleep patterns or appetite, along with unexpected weight changes.
• • Social withdrawal (feeling like “hibernating”).  

Are you feeling a little more “meh” than merry?

Don’t worry—there are simple, science-backed ways to reclaim your energy and mood. From moving your body and soaking up natural (or artificial) light to embracing all things cozy, these tips are designed to help sidestep the seasonal slump.  

Get moving and catch some zzz’s

Get your heart pumping: Movement really is mood magic. Try a brisk walk, a dance break, or whatever gets your heart going! Aerobic exercise is proven to boost serotonin, your brain’s happy juice. It may feel like a slog to start, but once you’re moving, your mind and mood will thank you.

Stick to a sleep routine: Winter naps are tempting, but routine sleep is your best friend. Aim for a consistent bedtime and wake-up time—even on weekends. Getting enough rest without overdoing it will keep your energy stable and that heavy winter fog at bay.

Make light your daily companion

Catch the sun: When the sun rises, so does your mood.  Get outside whenever you can, even if it’s chilly. Go for a quick 30-minute walk during the day’s brightest moments or bring some of your indoor activities outside—like reading, catching up on emails, or just enjoying a coffee in the fresh air.

Try light therapy: A good lightbox is like a mini sunshine machine. Set one up at your desk or home and enjoy a daily dose of “sunshine” even on overcast days. It’s an easy way to brighten things up. Literally.

Find the winter perks

Celebrate the cozy stuff: Transform your living space into a warm, inviting sanctuary with good lighting, comfortable furnishings, and cheerful decor.  

Plan for what’s ahead: We know winter feels endless sometimes, but spring is around the corner. Planning for brighter days (or maybe a new activity to try when the weather warms up) can be a great mental lift.

Remember, if SAD symptoms persist or significantly impact your daily life, it's important to seek professional help. A mental health professional can provide additional strategies, including psychotherapy or medication if necessary.   

Shining through SAD

Winter may try to dim your shine, but now you’ve got the tools to outsmart it. Whether it’s chasing sunlight or turning your home into the coziest winter hideaway, these small shifts can pack a punch. Remember, you’re not hibernating—you’re recalibrating. With a little strategy and support you can turn this winter into a season of resilience.