Understanding Seasonal Affective Disorder (SAD): Is it More than the Winter Blues?

Occasional mood dips are a normal part of life. But if you’re consistently feeling down during the colder months — and it’s having a significant impact on your daily life — you could be experiencing seasonal affective disorder (SAD).

SAD is a type of depression that follows a seasonal pattern. It most commonly begins in the late fall or winter and improves in the spring or summer, although the exact timeline varies from person to person. The good news is that with proper understanding and treatment, you can manage symptoms and feel like yourself again.

Our team at Boston Neurobehavioral Associates is ready to help. We offer in-person and telehealth care for depression, and here’s how to determine if your symptoms could be more than the winter blues.

Recognizing the symptoms of SAD

SAD shares many of the same symptoms as major depression, but they tend to appear and disappear in a predictable seasonal cycle. When the weather starts to turn colder, watch for symptoms like:

• Persistent sadness or low mood
• Loss of interest in activities you usually enjoy
• Low energy or fatigue, even after a full night’s sleep
• Difficulty concentrating or staying motivated
• Changes in appetite, often with cravings for carbohydrates
• Weight gain
• Sleeping more than usual
• Feelings of hopelessness or guilt
• Withdrawing from social activities or loved ones

For some people, SAD symptoms start mildly in the fall and worsen as winter progresses. If you notice that your symptoms consistently return around the same time each year and interfere with your normal routine, it may be time to talk with a mental health professional.

When it’s more than just the “winter blues”

It’s common to feel less energetic or more irritable at times, but SAD goes beyond that — and the key difference lies in the intensity and duration of your symptoms. While the “winter blues” may leave you feeling a bit down for a few days, SAD involves a sustained pattern of depressive symptoms that lasts for weeks or months.

Left untreated, it can significantly affect your work, relationships, and quality of life. Recognizing SAD as a real condition is the first step toward finding relief. If you find yourself struggling every winter, it’s not a sign of weakness. It’s a biological and psychological response to seasonal changes that can be effectively managed with the right care.

Why does SAD happen?

While researchers don’t know the exact cause of SAD, several factors appear to play a role. The most significant is the reduction in daylight hours during the fall and winter months, which can disrupt your body’s internal clock (circadian rhythm).

This disruption can affect mood-regulating chemicals like serotonin and melatonin, both of which influence how you feel and how well you sleep. Lower sunlight exposure can lead to decreased serotonin production, contributing to feelings of sadness and fatigue. At the same time, increased melatonin production can make you feel more tired and sluggish.

People who live in regions with long, dark winters or who spend little time outdoors may be especially vulnerable. Genetics, pre-existing depression or anxiety, and certain medical conditions can also increase your risk of developing SAD.

How therapy can help manage SAD

Cognitive behavioral therapy (CBT) is an effective treatment option for SAD. In CBT, your therapist helps you identify and reframe negative thought patterns, develop coping skills, and establish healthy routines to improve mood and energy levels. It can also address feelings of guilt or self-blame that sometimes accompany depression.

At Boston Neurobehavioral Associates, we offer compassionate, evidence-based care to help you manage depression and seasonal mood changes. We can also help you build a self-care plan, with elements that can include:

• Light exposure strategies, like spending more time outdoors or using a light therapy lamp
• Regular exercise, which boosts serotonin and endorphins
• Structured routines to maintain consistency in sleep and activity levels
• Mindfulness and relaxation techniques to reduce stress and improve resilience

Through CBT, other proven treatments, and medication as needed, our clinicians can help you regain balance, rediscover joy, and build lasting coping tools to protect your mental health year-round.

If you find that the changing seasons consistently impact your mood and motivation, professional support can make a meaningful difference. Reach out to our team to learn more and book your first appointment.