Seasonal Affective Disorder: You Don’t Have to Just Deal With It
Are you noticing that your mood changes when the days get shorter? You’re not imagining it and you certainly aren’t alone!
Maybe you have less energy. You want to stay home more and hibernate. Getting out of bed feels harder than it used to. You’re sleeping more, reaching for comfort foods, or simply don’t feel like yourself.
For some people, these changes are more than the typical “winter blues”. They may be signs of seasonal affective disorder (SAD), a form of depression that follows a seasonal pattern.
What Does Seasonal Affective Disorder Feel Like?
SAD can look different from person to person, but if you experience winter patterned symptoms you may notice that you are:
Feeling down, sad, or more irritable than usual
Losing interest in things you normally enjoy
Having less energy or motivation
Sleeping more than usual
Wanting to withdraw from friends and family
Having difficulty concentrating
Craving carbohydrates or eating more than usual
Feeling like you are “hibernating” until spring
This isn't simply feeling a little less energetic during the winter. It's noticing a repeated pattern that affects how you feel, function, or connect with other people.
Is It the Winter Blues or SAD?
The concept of what is “normal” is complicated. But…. I would have to say that it is rather normal to have days when the cold, darkness, and shorter daylight hours make you want to stay under a blanket.
SAD is different because these symptoms are more significant and tend to return around the same time each year.
If you find yourself thinking, “Every winter I become a completely different version of myself,” it's worth paying attention to that pattern.
You don't have to wait until your symptoms become severe to reach out for support.
Why Does Winter Affect Our Mood?
Researchers are still learning exactly what causes SAD. Changes in daylight appear to affect the body's sleep-wake rhythms and systems involved in mood regulation. SAD is also more common in people who live farther from the equator, where winter brings greater changes in daylight.
And if you're living in Ithaca, you know firsthand how dramatically the seasons can change.
That doesn't mean every difficult winter is SAD. But if your mood consistently changes as the seasons change, it's worth talking with a professional.
What Can Help With Seasonal Depression?
Treatment for SAD can include psychotherapy, light therapy, and medication, depending on your symptoms.
Therapy can be particularly helpful for understanding the thoughts, behaviors, and routines that tend to change during the winter months. It can also help you develop strategies for staying connected, active, and engaged when your motivation naturally starts to drop.
If this has been a pattern for you you don’t have to wait until things feel unmanageable to reach out for help.
You Don't Have to Just Get Through Another Winter
If you find yourself dreading winter each year, you don't have to simply deal with it.
A therapist can help you understand what's happening, identify patterns, and develop practical ways to feel more like yourself throughout the year.
At Tompkins Community Counseling in Ithaca, New York, counseling is client-led and tailored to your individual goals and needs. TCC offers office-based and telehealth counseling options.
If you're noticing a seasonal change in your mood and aren't sure whether it's something you should address, reaching out can be a good place to start.
Frequently Asked Questions
Is seasonal affective disorder the same as depression?
SAD is a type of depression that follows a recurring seasonal pattern. A mental health professional can help determine whether your symptoms may be related to SAD or another concern.
When should I seek help for seasonal depression?
If changes in your mood, energy, sleep, motivation, or relationships are interfering with your daily life—or if the same pattern keeps returning each year—it may be worth talking with a mental health professional.
Can therapy help with seasonal affective disorder?
Yes. Psychotherapy (aka counseling) is an effective treatment used for SAD and can help with thoughts, behaviors, routines, and coping strategies that contribute to seasonal depression.
Do I have to wait until winter to get help?
No. If you know that your mood tends to decline during the fall and winter, getting support early may help you prepare for the season ahead.
