Understanding and Managing Seasonal Affective Disorder (SAD)
- Natalie Mereniuk
- Nov 22
- 3 min read
Feeling Down When the Seasons Change? You’re Not Alone
As the days get shorter and the weather gets colder, many people notice a drop in mood, energy, or motivation. For some, this is more than just the “winter blues.” This is called Seasonal Affective Disorder, or SAD.
SAD is a type of depression that tends to happen at the same time each year, usually in the fall and winter, and goes away in spring and summer. It’s not your fault — it’s influenced by changes in sunlight, sleep patterns, and even your body’s natural chemicals that affect mood.
Table of Contents
Seasonal Affective Disorder (SAD)
What is SAD?
SAD is a type of depression that happens at the same time each year, usually in fall and winter. Symptoms usually lift during spring and summer.
Signs you might have SAD:
Feeling sad, hopeless, or low most of the day
Losing interest in activities you usually enjoy
Feeling very tired or sluggish
Sleeping more than usual
Craving carbs or gaining weight
Trouble concentrating
Wanting to isolate from others
If these symptoms feel familiar, you’re not imagining it — SAD is real, common, and treatable.
Why SAD Happens
Several factors may play a role:
Less sunlight: affects your body’s internal clock
Brain chemicals: serotonin may drop in winter
More melatonin: can make you sleepier
Lower vitamin D: from sunlight may impact mood
Quick Tips to Manage SAD
1. Get More Light
Go outside during daylight, especially in the morning
Consider a light therapy box if sunlight is limited
2. Stay Active
Daily walks or short exercise sessions release mood-boosting chemicals
3. Keep a Routine
Regular sleep and daily activities help maintain energy
Schedule things you enjoy, even if you don’t feel like it
4. Connect with Others
Chat with friends or family — social connection fights isolation
5. Eat Well & Support Vitamin D
Eat balanced meals
Consider vitamin D supplements after talking with a doctor
6. Take Care of Your Thoughts
Notice negative thinking and remind yourself SAD is temporary
Practice self-compassion and gratitude
How Talk Therapy Can Help
Therapy isn’t just CBT — any supportive talk therapy can help:
Process Emotions: explore sadness or low energy safely with a professional
Develop Coping Skills: learn strategies to manage symptoms and improve routines
Spot Patterns: identify thoughts or behaviors that worsen SAD
Feel Supported: talking with someone who listens can reduce isolation
Prepare for Next Season: learn how to act early before symptoms worsen
Simply put, therapy helps you feel more in control, less alone, and prepared for winter months.
When to Get Professional Help
Seek help immediately if:
Your mood drops significantly
You lose interest in daily life
You have thoughts of harming yourself
You don’t have to face SAD alone — support is available.
Key Takeaway
SAD is common and treatable. By getting light, staying active, keeping a routine, connecting socially, and using talk therapy, you can maintain your mood even during darker months.
Early awareness and small daily steps can make winter manageable — and even enjoyable.
We’d love to hear from you! Here are some ways to interact with this post:
💬 Share Your Experience
Do you notice changes in your mood during the winter? Leave a comment below and let us know — sharing helps others feel less alone.
📅 Book a Consultation
If you want personalized support, schedule a talk therapy session in Edmonton today. https://www.medicaltraumatherapy.com/
📄 Download a Free Winter Wellness Checklist Below!
Please note that therapy cannot be conducted via the Blog.. If you are experiencing a crisis and require urgent support, visit your nearest hospital emergency department or call the 24-Hour Distress Line 780-482-4357 (HELP).
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