When the Sun Takes a Vacay: All about Seasonal Affective Disorder

Please note, although this is a research based article, I am not a licensed therapist. Therefore, the contents of this blog should be taken as psychoeducation only.

If you’ve ever found yourself scrolling through “cheap flights to anywhere warm” the moment daylight savings hits—congratulations, you may be a perfectly normal human responding to winter 😉.

But for some people, the shift into the colder, darker months brings more than a craving for hot cocoa and fuzzy socks. It brings Seasonal Affective Disorder (SAD)—a very real, very validated form of depression that shows up like clockwork.

What Exactly is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern—most often emerging in late fall and winter when daylight decreases, although some people experience "summer SAD".

According to research from the National Institute of Mental Health, SAD is believed to be linked to disruptions in circadian rhythm, serotonin regulation, and melatonin levels, all of which rely heavily on light exposure.

It’s estimated that around 5% of adults in the U.S. experience SAD, and many more have “the winter blues,” which is kind of like SAD’s less intense, but still annoying, younger sibling.

Common Symptoms of SAD

While symptoms can vary, the most common include:

1. Low mood or sadness

That “ugh” feeling that doesn’t seem to have a specific cause… other than everything being cold and dark.

2. Loss of interest or pleasure

Things you normally love—your hobbies, your favorite show, or the container of holiday cookies you swore you weren’t going to eat—just don't hit the same.

3. Fatigue or low energy

4. Increased sleep

5. Changes in appetite

6. Difficulty concentrating

Trying to work through winter SAD is like trying to use your phone on 5% battery while it’s also freezing—technically possible, but not ideal.

7. Irritability

If the phrase “Why is it dark already?” becomes a daily emotional event—this one may apply to you.

If these symptoms last two weeks or more, and recur seasonally, it’s worth talking to a mental health professional. If you are feeling suicidal, call 988 or 911.

Evidence-Based Treatment Options

Here’s the hopeful part: SAD is highly treatable, and several interventions have strong research behind them.

1. Light Therapy (Phototherapy)

A 10,000-lux light box, used for about 20–30 minutes in the morning, can significantly reduce symptoms.

2. Cognitive Behavioral Therapy (CBT-SAD)

A specific form of CBT designed for seasonal depression helps challenge negative thinking patterns and change behaviors that make symptoms worse.

3. Medication

SSRIs (such as sertraline or fluoxetine) are commonly used and often effective.

This option is especially helpful if symptoms are moderate to severe.

4. Vitamin D

Low vitamin D levels are common in winter months. Supplementation may help, especially if a deficiency is confirmed.

5. Physical activity

Exercise increases serotonin and endorphins—your natural mood boosters.

6. Routine, structure, and connection

Keeping consistent sleep/wake times, staying socially connected, and spending time outdoors (even if it’s brisk outside) all support mood regulation.

When to Seek Professional Support

If your symptoms feel heavy, last more than a few weeks, or interfere with your daily functioning, reaching out to a therapist can make a meaningful difference.

You don’t have to navigate the winter months alone. Sometimes the best therapy is talking with someone who understands, someone who listens, and someone who won’t judge you for wearing the same cozy sweatshirt for three days straight. (We’ve all been there.)

SAD is real, common, and treatable. Winter may bring darker days, but remember, light is coming. Spring is coming. (Eventually.

We promise. It always shows up… Just usually later than we’d prefer. This is western PA after all.)