Seasonal Affective Disorder
Feeling Down When the Seasons Change? You Might Be Experiencing SAD (Seasonal Affective Disorder)
Feeling Down When the Seasons Change? You Might Be Experiencing SAD (Seasonal Affective Disorder)
As summer fades into fall, the days grow shorter and the weather turns colder, you might also notice a shift in how you feel. You may feel more tired, less motivated or even sad. These feelings are common, but for some, they become stronger and harder to manage. This could be a sign of Seasonal Affective Disorder, or SAD.
We spoke with Tina Baxter, a nurse practitioner at Adult & Child Health. She helped us understand what SAD is and how to tell if your mood changes are temporary or if you might benefit from extra support.
What is SAD?
SAD is a type of depression that occurs during certain seasons. When the season changes again, these symptoms lessen or go away. It usually appears in the fall and winter, though some people can experience SAD in other months as well. It’s more than just feeling “blah” because it’s cold. SAD can affect your mood, energy, sleep and even how you think.
According to Baxter, people experiencing SAD might:
- Feel very tired, even after sleeping
- Stop doing things they usually enjoy
- Feel more irritable or anxious
- Feel hopeless or down most days
- Struggle with concentration
- Crave carbohydrates or notice changes in eating habits
- Have thoughts of not wanting to live
- Experience symptoms for weeks or months
Why does SAD happen?
Experts think SAD is linked to changes in sunlight. Less light can lead to more melatonin in your brain (which makes you sleepy) and less serotonin (which helps regulate mood). Your body’s internal clock can also get thrown off, making it harder to feel energized.
SAD is more common in places with long winters and limited sunlight. Women and adults ages 18 to 30 are at higher risk, and having a family history of SAD can increase your chances.
Baxter notes that if you already live with a mental health condition, seasonal changes can make symptoms worse. “If you’re already an anxious person and it’s wintertime, you might be more anxious,” she says. People with bipolar disorder may also notice more intense mood shifts with seasonal changes.
How Can I Care for My Brain in the Winter Months?
There are ways to support your mental health through the winter months. Baxter offers these tips:
Aim for 20-30 minutes of sunlight each day, even if it’s cloudy. Sit near a window, eat lunch outside or try light therapy with a special light box. This can help balance serotonin and melatonin levels, improving mood and sleep.
Cross something off your to-do list, no matter how small. “Did you get out of bed and brush your teeth? That’s a win,” Baxter says. Motivation can dip during this season, so recognize your efforts.
This time of year, sweet treats tend to show up more often. While it’s okay to enjoy them, too much sugar can leave you feeling sluggish. Fuel your brain with fruits, vegetables and protein. Baxter also recommends fun movement: “Go apple picking, ice skating or get out in nature with other people.”
The season can fill up fast with commitments. “It’s easy to have other things creep in and zap your energy,” Baxter states. "Put yourself on the schedule. In fact, you should put yourself first on the schedule.” Make time for rest and activities that recharge you.
It’s okay if things feel harder in the fall and winter. If you’re already taking medication, you might need adjustments. Baxter encourages talking to your provider if symptoms worsen. “It doesn’t mean you’re weak, it means you’re taking care of yourself.”
When Should I Seek Help?
If your symptoms are strong, last more than a few weeks or make daily tasks hard, it's time to talk to a professional. A therapist or doctor can help you understand what’s going on and what might help. You don’t have to go through this season alone. Asking for help is a sign of strength.
SAD is real and more common than many people realize. The winter months can be tough, but with the right tools and support, you can care for your brain and feel better. Whether it’s more sunlight, movement or professional help, your brain deserves care every season of the year.
More In: Anxiety & Depression
Seasonal Affective Disorder
Feeling Down When the Seasons Change? You Might Be Experiencing SAD (Seasonal Affective Disorder)
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