Seasonal Affective Disorder: When the Seasons affect your Mood

Admin
Sep 29
2 min read

Understanding SAD

As the days grow shorter and sunlight fades, many people notice lower energy or mood. For some, this seasonal shift triggers a recurrent depression known as Seasonal Affective Disorder (SAD)—a type of Major Depressive Disorder that follows a seasonal pattern.

Typical symptoms include:

Persistent sadness or loss of interest
Low energy and fatigue
Oversleeping or trouble waking
Carb cravings or weight gain
Difficulty concentrating
Withdrawing from friends or usual activities

Why Does SAD Happen?

Research links SAD to reduced sunlight, which disrupts serotonin, melatonin, and the body’s circadian rhythm. Genetic vulnerability and lifestyle changes—less outdoor time, reduced activity, or irregular sleep—can intensify the pattern.

Evidence-Based Treatments

1. Bright Light Therapy

Daily morning exposure to 10,000 lux of bright light (20–30 min) helps reset circadian timing and elevate mood. Pjrek et al., Psychother Psychosom, 2020; Chen et al., J Affect Disord, 2024.

2. Cognitive Behavioral Therapy (CBT-SAD)

A structured therapy targeting negative winter-related thoughts and reduced activity. Rohan et al., Am J Psychiatry, 2015.

3. Medications

Antidepressants such as some SSRIs or bupropion XL may be added when symptoms are moderate to severe. Galima et al., Am Fam Physician, 2020.

4. Lifestyle Measures

Regular exercise, outdoor light exposure, and a consistent sleep routine reinforce circadian stability. Starting light therapy in early fall can help prevent relapse.

When to Seek Help

If seasonal changes consistently affect your mood or functioning, professional evaluation can help identify SAD and tailor treatment. Most patients improve within weeks using light therapy, CBT, or a combination.