Seasonal Depression | Understanding Seasonal Affective Disorder (SAD)
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, or SAD, is a type of depression that follows a seasonal pattern, typically beginning in the late fall and lasting through the winter months. It’s more than just “winter blues.” This condition affects how people feel, think, and behave—often leading to significant disruptions in day-to-day life. For those with SAD, the shift into darker, colder seasons doesn’t just mean a change in weather. It triggers a real neurochemical and circadian response that can deeply affect energy, mood, and function .
SAD is categorized under major depressive disorders with a seasonal pattern, and its symptoms last around four to five months each year. Winter-pattern SAD is more common than the summer variant. Understanding these seasonal shifts is key to recognizing early warning signs and taking proactive steps.
10 Signs and Symptoms of SAD
According to the National Institute of Mental Health, SAD shares core symptoms with major depression but is distinguished by its seasonal recurrence. Here’s a breakdown of what to look for—along with insights from NuHu Therapy’s clinical experience:
1. Persistent Sad, Anxious, or “Empty” Mood
People with SAD often feel emotionally flat or weighed down by a deep, unshakable sadness most of the day, nearly every day, for at least two weeks. This isn’t a fleeting bad mood, it’s pervasive and impacts one’s ability to function. In some cases, the sadness is tinged with anxiety or a general sense of emotional emptiness .
“A client once said to me, ‘It’s like someone slowly dims the light inside me as the days get shorter.’ That statement stuck with me because it captures the gradual, creeping nature of SAD.”— Steele D’Silva, Registered Psychotherapist (Qualifying)
2. Feelings of Hopelessness or Pessimism
Hopelessness often sets in, with individuals struggling to imagine things improving. This outlook can feel irrational, especially when there’s no obvious trigger but it’s a key marker of SAD. Even familiar routines may feel pointless or emotionally burdensome.
3. Irritability or Restlessness
SAD doesn’t always manifest as sadness. Many experience heightened irritability, frustration, or restlessness especially when social demands or responsibilities conflict with their depleted energy reserves.
4. Loss of Interest or Pleasure (Anhedonia)
Activities that once brought joy or fulfillment, hobbies, exercise, socializing, lose their appeal. This symptom is called anhedonia, and it often spirals into social withdrawal and isolation. The lack of engagement in pleasurable activities feeds the depressive cycle, making recovery more difficult without intervention .
5. Decreased Energy and Fatigue
Fatigue in SAD can feel like walking through molasses. Even with adequate sleep, people report feeling drained, sluggish, and physically slowed down. This symptom often makes daily responsibilities, like getting dressed or preparing meals, feel disproportionately difficult.
6. Oversleeping (Hypersomnia)
Winter-pattern SAD often includes hypersomnia, sleeping too much, but not feeling rested. It’s different from normal tiredness. People with SAD might sleep 10+ hours and still feel exhausted. This oversleeping is tied to increased melatonin production, a hormone that regulates sleep-wake cycles and is affected by reduced daylight exposure .
7. Overeating and Carb Cravings
Many people with SAD report increased appetite, particularly for refined carbohydrates. This can lead to unwanted weight gain. These cravings are believed to be the body’s attempt to self-soothe and increase serotonin, your brain’s mood-regulating chemical—through food. Unfortunately, the relief is temporary.
8. Difficulty Concentrating and Decision-Making
Cognitive symptoms are common and often overlooked. Many people experience brain fog, memory problems, or trouble concentrating. This can affect everything from job performance to managing basic tasks like paying bills or replying to emails. Over time, this decline in mental clarity can affect self-confidence and lead to further distress .
9. Social Withdrawal (“Hibernation”)
One of the hallmark signs of SAD is pulling away from friends, family, and social activities. This isn’t always intentional, it often feels like a natural response to fatigue and emotional numbness. Unfortunately, the isolation often worsens the symptoms, creating a feedback loop of loneliness and despair .
10. Physical Symptoms
Depression, SAD included can manifest in the body. Common physical complaints include unexplained aches, headaches, digestive issues, or cramps that don’t respond to typical treatment. These symptoms are very real and often interlinked with the emotional distress of the condition.
*Scientific source for signs and symptoms can be found here.
Why These Symptoms Happen
Here’s a quick summary of the science behind the symptoms:
Less sunlight = less serotonin. This affects mood regulation.
More melatonin = more sleepiness. The darkness causes the brain to produce more of this sleep hormone.
Disrupted circadian rhythms can lead to imbalances in energy, motivation, and concentration.
Vitamin D deficiency may also play a role. With less sun exposure, the body produces less vitamin D, which is involved in serotonin activity .
It’s not just the weather. It’s your body asking for light, rhythm, and rest. Therapy helps you listen.
How to Treat Seasonal Affective Disorder: Evidence-Based Ways to Feel Like Yourself Again
When you’re in the thick of Seasonal Affective Disorder, it can feel like you’re trapped in someone else’s body. The light has dimmed. You’re functioning, technically but everything feels slower, heavier, disconnected. Fortunately, you don’t have to wait for spring to feel better.
There are real, research-supported ways to manage SAD. From therapy to lifestyle shifts, these strategies help regulate the brain chemistry disrupted by the changing seasons and give you back some control.
Let’s walk through them.
1. Light Therapy: Reclaiming Your Biological Rhythm
What it is:
Light therapy involves sitting in front of a specially designed light box that mimics natural sunlight. Most people use it within an hour of waking, for about 20 to 30 minutes per day.
How it helps:
The bright light helps reset your internal body clock and influences melatonin and serotonin levels, the same chemicals disrupted by dark winters. According to the NIMH, daily light therapy during the darker months is considered one of the most effective treatments for winter-pattern SAD .
Does it work?
Yes. Many people notice improvement within one to two weeks. It’s especially effective when combined with other interventions like therapy or medication. Light boxes should emit at least 10,000 lux of cool-white fluorescent light and filter out UV rays.
Important Note:
Always consult a doctor before starting light therapy, especially if you have bipolar disorder or eye conditions.
2. Cognitive Behavioural Therapy (CBT)
What it is:
CBT is a structured form of talk therapy that helps people identify and reframe negative thought patterns. For SAD, a specific version called CBT-SAD is often used.
How it helps:
This approach teaches skills to replace avoidance and rumination with healthier, more adaptive thinking. It also includes behavioural activation helping you re-engage with the activities and relationships that SAD tends to strip away.
Why it’s powerful:
A major benefit of CBT over other treatments is that its effects often last beyond the treatment period. According to the NIMH, CBT has been shown to be as effective as light therapy and may reduce the risk of relapse in future seasons .
3. Medication: Always Consult with a Healthcare Provider
When it comes to treating Seasonal Affective Disorder (SAD), medication is something that should only be considered in conversation with a licensed medical professional. While antidepressants especially Selective Serotonin Reuptake Inhibitors (SSRIs) are sometimes prescribed for SAD, determining whether they are appropriate requires a thorough medical assessment.
Every person’s brain chemistry, medical history, and response to treatment is different. What works for one person may not be suitable for another, and some medications can interact with other treatments or health conditions. That’s why it’s essential to consult directly with your doctor, psychiatrist, or prescribing provider.
A healthcare professional can help you understand:
Whether medication is necessary based on the severity of your symptoms
What kind of antidepressant (if any) would be safe and effective for your needs
How to manage side effects, dosage, and timing especially if beginning treatment before the darker months
At NuHu Therapy, our role is to support you emotionally and psychologically through therapy, but we do not prescribe medication. If you’re considering this option, we encourage you to speak with your family doctor or a licensed psychiatrist.
4. Vitamin D and Supplementation
The Vitamin D link:
Low levels of vitamin D are commonly found in people with SAD. While it’s still debated whether this is a cause or an effect of SAD, supplementing may improve mood, especially in those who are deficient.
Other helpful supplements:
B12: Supports nervous system function and energy metabolism.
Omega-3 fatty acids: May reduce inflammation and improve brain function.
Magnesium: Helps regulate mood and stress response.
But remember:
Supplements are not replacements for therapy or medical advice. They should be discussed with a licensed professional, especially if you’re taking other medications.
5. Behavioural and Lifestyle Strategies
Routine is key:
Keep a consistent sleep-wake cycle, even on weekends. Irregular sleep contributes to worsening circadian disruption.
Exercise — even when you don’t feel like it:
Regular movement boosts endorphins and serotonin. It doesn’t have to be intense 30 minutes of walking or stretching daily can change your brain chemistry.
Go outside when you can:
Natural light, even on cloudy days, helps. Aim to be near a window, go for a brisk walk during daylight hours, or do outdoor chores. Morning light exposure is best.
“A client once gave me some feedback ‘If I can just get my face in the sun for ten minutes, I feel like I’ve bought myself a better day.’ That stuck with me. We underestimate how powerful light really is.” — Steele D’Silva, Registered Psychotherapist (Qualifying)
Nutrition:
Avoid the sugar-serotonin rollercoaster. A balanced diet rich in complex carbohydrates, protein, and healthy fats helps stabilize mood and blood sugar.
Connection matters:
Don’t isolate. Stay engaged with friends, family, or a therapist, even if it feels like a chore. Social support can significantly buffer depressive symptoms.
6. Virtual Therapy in the Winter Months
Accessing therapy during the colder months can be challenging, especially when SAD makes energy and motivation scarce.
That’s why NuHu Therapy offers 100% virtual sessions across Ontario. You can meet with a registered therapist from the comfort of home, without commuting in cold weather or disrupting your routine.
Our therapists specialize in SAD, anxiety, and mood disorders, and draw from modalities like:
CBT and DBT
Mindfulness-based therapy
Person-centered approaches
Psychoeducation and goal-setting
You’re not alone in this and it doesn’t have to stay this hard.
Why Early Support Matters
SAD isn’t just a phase. Left untreated, it can lead to long-term consequences including social isolation, job impairment, relationship issues, and in some cases, suicidal ideation. That’s why early identification and intervention are so important.
If you notice these patterns year after year, don’t wait for spring to feel better. Reach out. There are tools that work and we can help you use them.
Frequently Asked Questions About SAD
What’s the difference between SAD and regular depression?
SAD is a subtype of depression that occurs seasonally, most often during fall and winter. Its timing, symptoms (like hypersomnia and carb cravings), and response to light therapy distinguish it.
Does light therapy really work for SAD?
Yes. According to the NIMH, consistent use of a 10,000 lux light box can improve symptoms in many people, especially when used in the morning.
Can I treat SAD without medication?
Many people improve through therapy, light exposure, and lifestyle changes. However, for some, medication is an important part of care. Speak with a provider to find the right plan.
Is SAD more common in Canada?
Yes. The further you live from the equator, the higher your risk. In Ontario, SAD is relatively common due to prolonged winter darkness.
Can therapy really help with seasonal depression?
Absolutely. CBT-SAD has strong evidence behind it, and a supportive therapeutic relationship can help you rebuild structure, motivation, and emotional resilience during the hardest months.
Resources for Further Reading:
The Crucial Connection Between Sleep and Mental Health
Explore how poor sleep patterns can mimic or worsen the symptoms of seasonal depression—and how therapy can help reset both your body and mind.
Unlocking Motivation: A Comprehensive Guide
Feeling stuck during the darker months isn’t laziness. This guide unpacks how therapy helps you reconnect with your drive and energy—especially when it disappears.
The Importance of Self-Compassion in Mental Health
Winter tends to bring out our inner critic. Here’s how being gentler with yourself might be the missing piece in managing low mood or burnout.
Top 10 Self-Care Practices to Support Your Mental Health
SAD can feel isolating—but these therapy-informed practices offer small, daily ways to feel more grounded, supported, and emotionally regulated.
