Understanding Seasonal Affective Disorder: When the Seasons Affect Your Mood

As the days grow shorter and the weather turns colder, many people notice a shift in their energy and mood. For some, this seasonal change is more than just the “winter blues.” It may be Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern, most often beginning in late fall and improving in spring.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a form of depression linked to changes in light exposure. The reduced daylight during winter months can disrupt the body’s internal clock (circadian rhythm), lower serotonin levels that affect mood, and alter melatonin levels that regulate sleep. These biological shifts can contribute to feelings of sadness, fatigue, and low motivation.

Common Symptoms

People experiencing SAD may notice symptoms such as:

• Low energy or persistent tiredness

• Difficulty concentrating

• Increased sleep or appetite changes

• Loss of interest in activities once enjoyed

• Feelings of sadness, hopelessness, or irritability

• Withdrawal from friends or family

If these symptoms last more than two weeks or begin interfering with daily life, it’s important to reach out for support.

How Therapy Can Help

Therapy can be a powerful way to manage SAD. A mental health professional can help you:

• Identify negative thought patterns and develop coping skills

• Create a daily routine that supports mental wellness

• Incorporate self-care practices such as movement, mindfulness, and social connection

• Explore how light exposure, lifestyle habits, and stress levels influence your mood

For some people, therapy combined with light therapy or medication management can offer the best relief.

Steps You Can Take at Home

Here are some small but meaningful ways to care for yourself during the darker months:

• Spend time outdoors during daylight hours, even briefly

• Open blinds or sit near a bright window

• Maintain a consistent sleep schedule

• Engage in physical activity and social connection

• Eat nourishing foods that support energy and mood

• Reach out for professional help if symptoms persist

You Don’t Have to Face SAD Alone

At Heart & Mind Counseling Services, we understand how seasonal changes can deeply affect mental health. Our therapists offer compassionate, evidence-based support to help you manage symptoms of Seasonal Affective Disorder and rediscover balance through the winter months and beyond.

If you’ve been feeling unlike yourself lately, consider scheduling a session with one of our therapists — help and hope are always within reach.

For information on Heart & Mind Counseling Services and how we can offer support, please email our Practice Manager, Caroline, at caroline@heartandmindcounselingservices.org or call 410-324-2216.