Seasonal affective disorder (SAD) is a form of depression tied to seasonal changes, most often appearing in late fall and winter. Recognizing the symptoms early and seeking professional help through talk therapy, light therapy, or mindfulness therapy, can make the difference between months of suffering and a manageable path forward.
The shorter days of winter affect everyone a little differently. For some, it is simply a wish for more sunlight. For others, it is a heavier, more persistent weight that disrupts sleep, drains motivation, and makes even small tasks feel overwhelming. If this sounds familiar, you or your loved one may be dealing with something more than the “winter blues.” You may be experiencing seasonal affective disorder, and you do not have to navigate it without support.
This guide walks through what SAD is, why it happens, and when it is time to reach out for professional help.
What Is Seasonal Affective Disorder?
Seasonal affective disorder is a type of depression with a recurring seasonal pattern, Symptoms typically last about four to five months and follow a predictable seasonal cycle, which sets SAD apart from everyday stress.
Winter-Pattern SAD Symptoms
Winter-pattern SAD, the more common form, can include:
- Oversleeping: A strong pull toward sleeping far more than usual.
- Carbohydrate cravings: Overeating, particularly starchy or sugary foods, often leading to weight gain.
- Social withdrawal: A desire to “hibernate” and pull away from friends and family.
Summer-Pattern SAD Symptoms
Summer-pattern SAD is less common but equally disruptive. It can include insomnia, poor appetite and weight loss, restlessness, anxiety, and in some cases, agitation or aggressive behavior.
What Causes SAD?
Researchers have not pinpointed a single cause, but several biological factors appear connected. Reduced daylight in the winter months can lower serotonin levels, the brain chemical that helps regulate mood. Vitamin D, which the body produces through sunlight exposure, also supports serotonin activity so less daylight often means less vitamin D, and in turn, lower serotonin.
Melatonin, the hormone that governs sleep-wake cycles, plays a role too. People with winter-pattern SAD tend to produce too much melatonin, increasing sleepiness, while those with summer-pattern SAD may produce too little, disrupting rest in the opposite direction.
How Is SAD Diagnosed?
A diagnosis is not based on feeling low for a few days. A provider will look for depressive symptoms that recur during the same season for at least two consecutive years, and that occur more frequently during that season than at any other time of year.
This is why self-diagnosis rarely tells the full story. A conversation with a provider at a mental health clinic Brooklyn families trust can clarify whether what you are experiencing is SAD, another form of depression, or something else entirely.
Therapy and Treatment Options for Seasonal Affective Disorder
Several treatments can ease SAD symptoms, often used in combination.
Light Therapy
Sitting in front of a 10,000-lux light box for 30 to 45 minutes each morning can help offset the loss of natural sunlight during the darker months.
Mindfulness Therapy
A 2024 study found that just 10 minutes of daily mindfulness practice reduced depression symptoms by 19.2% more than a control group, while also easing anxiety and improving overall wellbeing. For patients hesitant about medication, mindfulness therapy offers a low-barrier starting point.
When to Seek Professional Help
Choose professional help over waiting it out if symptoms last more than two weeks, interfere with work, relationships, or daily routines, or return at the same time each year. Choose it immediately, without waiting, if you or your loved one has thoughts of self-harm. If this applies to you, call or text 988 or call 911 in a life-threatening situation.
Taking the First Step Toward Relief
Seasonal affective disorder is real, it is common, and it is treatable. You do not need to wait until winter feels unbearable to ask for help, and you do not need to manage it alone.
Our Behavioral Health team works with patients and families and understands how to guide this process with care. Reach out to us today by calling +1-718-367-2555 or visiting us at 1797 Pitkin Avenue, Brooklyn, NY 1121 to schedule a consultation and help your loved one take the first step toward challenging core beliefs that no longer serve them.
