As the days get shorter and the temperatures drop, many people notice their energy, motivation, and mood begin to dip. Maybe you’ve caught yourself thinking, “Why do I feel so tired all the time?” or “I just can’t seem to shake this low mood lately.” If that sounds familiar, you might be wondering if it’s more than just the “winter blues.” You could be experiencing Seasonal Affective Disorder (SAD).
At Restoration Psychology, our therapists often see an increase in clients reaching out during the fall and winter months — and for good reason. Let’s talk about what SAD really is, what symptoms to look out for, and how you can start feeling more like yourself again.
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a form of depression that follows a seasonal pattern — most commonly appearing during the late fall and winter months when sunlight is limited. It’s not simply disliking cold weather or missing summer fun; it’s a real mental health condition that can impact your mood, sleep, appetite, and daily functioning.
Researchers believe SAD is linked to changes in light exposure that affect your body’s circadian rhythm, serotonin, and melatonin levels — all of which play key roles in regulating mood and energy.
Common Symptoms of Seasonal Affective Disorder
Many people with SAD notice symptoms that begin in the fall and improve by spring. Common signs include:
- Persistent sadness or low mood
- Loss of interest in activities you normally enjoy
- Low energy or fatigue
- Increased need for sleep or oversleeping
- Difficulty concentrating
- Changes in appetite (often craving carbs or sugar)
- Withdrawing from friends or social activities
- Feeling hopeless or worthless
If you notice several of these symptoms happening around the same time each year, especially during darker months, you may be experiencing Seasonal Affective Disorder.
"Do I Have Seasonal Affective Disorder?”
While it’s normal to feel a little sluggish when it’s cold and dark outside, SAD goes beyond the typical winter slump. Ask yourself a few questions:
- Have my mood and energy noticeably changed with the seasons for more than one year?
- Are these changes interfering with my relationships, work, or motivation?
- Do I feel better once spring and summer arrive?
If you answered yes to these, it might be time to talk with a mental health professional. A therapist can help you determine whether it’s SAD or another form of depression and guide you toward effective treatment options.
How Is Seasonal Affective Disorder Treated?
The good news is that SAD is treatable — and you don’t have to wait for spring to start feeling better. Some of the most effective treatments include:
- Therapy: Cognitive Behavioral Therapy (CBT) is one of the most researched treatments for SAD, helping you identify unhelpful thought patterns and build coping skills.
- Light Therapy: Using a specialized light box that mimics natural sunlight can help regulate mood and sleep patterns.
- Lifestyle Changes: Regular exercise, a balanced diet, and time outdoors (even on cloudy days!) can make a big difference.
- Medication: In some cases, antidepressants prescribed by a healthcare provider can be helpful — especially if symptoms are severe.
Your therapist can help you build a plan tailored to your needs and lifestyle.
You’re Not Alone — And Help Is Available
If you think you might be struggling with Seasonal Affective Disorder, you don’t have to go through it alone. Talking with a therapist can help you understand what’s happening and take practical steps toward feeling better.
At Restoration Psychology, our team of mental health professionals provides compassionate, evidence-based care for depression, anxiety, and seasonal mood changes. Whether through in-person counseling or online therapy, we’re here to help you navigate this season — and every season — with support and hope. Contact us today to schedule a session and reclaim your energy, joy, and motivation. Together, we can restore your heart, mind, and soul.