Understanding Seasonal Affective Disorder (SAD) – More Than the “Winter Blues”

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern.

Most often, symptoms appear during:

• Fall and winter
• Periods of reduced sunlight

And improve during:

• Spring and summer

SAD is not just feeling down during winter — it is a recognized health condition that can affect mood, energy, sleep, and daily functioning.

---

Why SAD Happens

Shorter days and less sunlight can affect:

• The body’s internal clock (sleep–wake cycle)
• Hormones that influence mood
• Brain chemicals that regulate energy and emotions

Reduced sunlight exposure may disrupt circadian rhythms and mood-regulating systems, contributing to seasonal mood changes.

---

Common Symptoms

SAD symptoms are similar to depression and may include:

• Persistent low mood
• Loss of interest in activities
• Fatigue or low energy
• Sleeping more than usual
• Difficulty concentrating
• Increased appetite (especially for carbohydrates)
• Weight changes
• Social withdrawal

Some people may not feel sad — but instead feel:

• Sluggish
• Unmotivated
• Irritable

---

Why Older Adults May Be Affected

Life transitions can make seasonal mood changes more noticeable:

• Retirement
• Reduced social interaction
• Chronic illness
• Limited mobility
• Less time outdoors

These factors may increase vulnerability during darker months.

---

SAD vs. “Winter Blues”

Winter Blues	SAD
Mild mood changes	More intense symptoms
Temporary	Lasts weeks to months
Does not affect daily life	Interferes with functioning
No treatment needed	May require support

---

When to Talk to Your Doctor

Seek guidance if symptoms:

• Last most of the season
• Affect sleep or appetite
• Reduce interest in activities
• Make daily tasks difficult

---

Treatment Options

SAD is treatable.

Common treatment approaches include:

Light Therapy

This involves sitting near a special light source that mimics natural daylight.

Light therapy is one of the most commonly used treatments for winter-pattern SAD.

Exposure to bright light may help adjust mood-related brain chemicals and restore circadian balance.

Counseling or Talk Therapy

Psychotherapy can help:

• Manage seasonal stress
• Build coping skills
• Reduce recurrence of symptoms

Medication

Healthcare providers may recommend antidepressant medication for some individuals.

Vitamin D

Vitamin D supplements may sometimes be considered as part of treatment. Remember, do not start any new supplements without first consulting with your healthcare provider.

---

Lifestyle Strategies That May Help

In addition to medical care, supportive habits may include:

✔ Spending time outdoors when possible
✔ Maintaining regular sleep routines
✔ Staying socially connected
✔ Engaging in physical activity
✔ Practicing stress-reduction techniques

Good sleep habits, exercise, and time outdoors may help ease seasonal symptoms for some individuals.

---

Can SAD Be Prevented?

If you experience seasonal mood changes regularly:

• Talk with your provider early in the fall
• Plan routines that include light exposure and activity
• Consider preventive strategies recommended by your healthcare team

Early support can help reduce symptom severity.

---

When to Seek Immediate Help

Seek urgent care if you experience:

• Persistent hopelessness
• Severe mood changes
• Thoughts of self-harm

Immediate support is available through crisis resources such as the 988 Lifeline. Click here for Crisis Lifeline information: https://988lifeline.org/ . Call 911 or 988 if needed.

---

Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment from a qualified healthcare professional. Seasonal mood changes vary from person to person. If you experience ongoing symptoms of depression, changes in sleep or appetite, or difficulty functioning in daily life, consult your healthcare provider. Seek immediate medical attention if you are experiencing severe emotional distress or thoughts of self-harm – call 911 or 988.

Click here for Crisis Lifeline information: https://988lifeline.org/

---

Sources:

• https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder