As the days grow shorter and the skies turn gray, do you feel more tired, unmotivated, or withdrawn? You’re not alone. Many people experience seasonal mood changes, sometimes severe enough to disrupt daily life. If this sounds familiar, you may be experiencing Seasonal Affective Disorder (SAD) — a form of depression linked to seasonal changes during the fall and winter months, when there is less daylight. In rare cases, people even experience SAD in the spring and summer.

What Are Symptoms of SAD?

SAD can show up in different ways, but common symptoms include persistent sadness, low energy, sluggishness, and a loss of interest in activities you once enjoyed. Some people struggle with excessive sleep or insomnia, appetite changes (overeating or loss of appetite), difficulty concentrating, and a general sense of hopelessness. In more serious cases, SAD can lead to thoughts of self-harm or suicidal ideation, which is a strong sign to seek help.  People with SAD in the spring or summer may experience slightly different symptoms than in winter months.

What Causes SAD?

While the exact cause of Seasonal Affective Disorder isn’t known, research suggests it’s linked to disruptions in the body’s circadian rhythm (biological clock) due to seasonal changes in daylight. Less sunlight can lead to lower serotonin levels, which affect mood regulation, and decreased melatonin production, which impacts sleep. Low vitamin D levels may also increase the risk of SAD.

People with a family history of SAD or other mood disorders may be at higher risk, and for people with major depressive disorder or bipolar disorder, symptoms may get worse during the fall and winter months.

What Can Help?

There are several ways to manage Seasonal Affective Disorder, including light therapy, therapy, and medication. Light therapy involves using a special light box to simulate natural sunlight, which can help regulate mood. Talking to a therapist can provide coping strategies, and in some cases, medication may be recommended if symptoms are severe.

It’s normal to have occasional down days, but if these feelings persist and start affecting your daily life, don’t ignore them. If you’re struggling with sleep (either too much or too little), appetite changes, or thoughts of self-harm, reaching out for support is crucial. A primary care doctor can help assess your symptoms and guide you toward the right treatment, including therapy or medication if needed.

Remember, you’re not alone—SAD is treatable, and with the right support, you can start feeling like yourself again.

About the Author:
Vivienne Bae, LMHC, SUDP, EMMHS, MHP, is a licensed mental health counselor with a Master of Science in Marriage and Family Therapy. She has over 10 years of experience in the mental health field and has also worked as a premarital counselor, behavior analysis therapist, and life coach for many years.