Seasons and Mood Changes: Understanding Seasonal Affective Disorder
The changing of the seasons can be a beautiful experience to witness in nature, yet, with the weather shift can come the shift in mood.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder, otherwise known as SAD is far from the typical winter blues. SAD is a form of depression that occurs when the seasons change, and not just the winter seasons. Oftentimes SAD is connected with experiencing the winter blues. However it can also occur with any season change and even be experienced in the summer. It is common to experience short periods of sadness or feeling off from your usual self. Seasonal Affective Disorder can come into play when these short periods of time extend and affect an individual's day to day. Typically SAD will occur towards the end of fall and beginning of winter as that is when the season change can be the most noticeable to our bodies. Sometimes one can also experience a decrease in depression when shifting from winter to spring and summer.
How Do You Know If You Are Experiencing SAD?
Signs and symptoms of SAD vary from person to person meaning not every individual will have the same experience. It is important to first identify the signs and symptoms of depression in order to connect how the subtype SAD can appear. Items that can led to both strands of SAD are, but not limited to, vitamin D deficiency, altered melatonin levels, and negative lived experiences with the season at hand.
Signs and Symptoms of Depression:
Feeling hopeless, guilty, or worthless
Losing interest or pleasure in activities or hobbies you previously enjoyed
Consistently anxious, sad, or void of emotions for the majority of the day, nearly everyday, for a minimum of two weeks
Finding yourself more irritable, frustrated, or restless
Experiencing a decrease in energy levels, fatigue, or an overall slowed down state of being
Difficulty concentrating, making decisions, or remembering
Increase or decrease in sleep or appetite
Experiencing thoughts of death, suicide, or attempting suicide
Signs and Symptoms of Winter-Pattern SAD:
Oversleeping
Overeating with experienced weight gain
Social withdrawal and an increase in wanting to “hibernate”
Lack of vitamin D
Increase of melatonin production
Signs and Symptoms of Winter-Pattern SAD:
Difficulty sleeping or experiencing insomnia
Decrease in appetite with experienced weight loss
Finding yourself restless or Agitated
Experiencing increased anxiety
Finding yourself action violent or aggressive
Decrease of melatonin production
Ways to Cope This Holiday Season
As we enter the end of fall and beginning of winter you may be wondering how you can cope with SAD. Treatments for SAD can vary depending on the version of symptoms you are experiencing. Below are common ways you can cope during the change of seasons:
Light Therapy = with the change of season comes the change of access to sunlight. Natural light affects your circadian rhythm and melatonin production, thus having an affect on your overall mood. Ways to combat this can be to use a lightbox or lamp with 10,000-lux power for 20-30 minutes in your morning routine.
Maintain a consistent hobby and activity schedule = Sticking to your normal day to day hobbies and activities and being a crucial way to cope. While some activities may be difficult to do in the winter or summer try to adapt by walking inside or using a headlamp for visibility.
Getting outside in nature and creating a routine to look forward to = remaining consistent with morning light exposure and waking up at the same time each day can help your body find relief in the change of seasons. This can be done by getting out of bed each morning when your alarm goes off and taking a walk outside.
Taking necessary vitamin supplements = Naturally most individuals can experience a vitamin D deficiency. Being proactive and taking a daily supplement with your physicians knowledge and recommendation can help you avoid a sudden drop in vitamin D.
Being proactive when you can = Getting ahead of the symptoms can be helpful in the long run when avoiding the changes in mood with the changes in season. This can be accomplished by beginning light therapy before symptoms occur, maintaining a consistent sleep and wake schedule throughout the year, and creating designated time in your schedule for outdoor activities or to engage in hobbies.
References
How do you manage seasonal depression?. Dartmouth Health. (2025, October 28). https://www.dartmouth-health.org/articles/how-do-you-manage-seasonal-depression
U.S. Department of Health and Human Services. (2023). Seasonal affective disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
