Understanding Seasonal Affective Disorder (SAD): Symptoms, Treatment, and Support 

As the winter months approach, it’s important to raise awareness about the challenges some people face during this season. Many individuals experience occasional sadness or loneliness, but when these symptoms are severe and follow a seasonal pattern, they may indicate Seasonal Affective Disorder (SAD).

December is SAD Awareness Month. SAD affects approximately 5% of people each year, and by raising awareness, we can break stigmas and create a supportive space for open discussion and helpful practices.  

Major Depression with a Seasonal Pattern, commonly known as SAD, is a mood disorder that typically occurs during the colder fall and winter months, primarily due to reduced sunlight exposure and cold weather forcing some to stay inside. 

SAD Facts

• SAD is a form of depression 

• People living in northern regions are more likely to experience SAD due to the greater reduction in sunlight and colder weather. For example, those living in Maine may be more susceptible to SAD than those living in Florida. 

• Younger people are more likely to experience SAD 

• Women are more likely to experience SAD 

SAD Symptoms

• Loss of interest in enjoyable activities 

• Fatigue  

• Changes in sleep  

• Gaining or losing weight because of overeating or decreased appetite 

• Feelings of hopelessness  

• Social withdrawal 

Diagnosis

If you are experiencing SAD symptoms, talk to your doctor or medical provider as soon as possible. Getting professional help is paramount in minimizing the impact of SAD. 

Typically, those who are already diagnosed with depression or other mental conditions are more likely to also experience SAD.  It is key to recognize the pattern that corresponds with the changing of the seasons and be prepared for changes in mood. To receive an official diagnosis, individuals will have experienced SAD for two years along with non-seasonal episodes outside of the SAD period.  

SAD is different than holiday stress or “winter blues”; some people experience heightened anxiety or sadness around major winter holidays, but SAD is a serious condition that requires treatment and ongoing care.  

Treatment and Planning Ahead 

Light therapy 

• Many doctors that treat people with SAD advise using a light therapy box, which mimics natural sunlight. These boxes are much brighter than standard light bulbs (10,000 lux), desktop-sized, and are typically used for 20–40 minutes each morning upon waking. 

• Using a light box first thing in the morning simulates the rising sun and can help regulate brain chemicals that influence mood. 

• Starting your light therapy routine in October can help you establish a consistent daily habit before the winter months.
  

Exercise

• Consult with your doctor about your physical limitations and see what works best for you.  

• Moving your body for a sustained period (20–45 minutes a day) has been shown to help reduce some SAD symptoms and relieve stress. 

• Simple ways to stay active include taking short walks, signing up for exercise classes, or even stretching outdoors. 

• If walking or standing is difficult, you can raise your heart rate by stretching while sitting or lifting light weights. 

Psychotherapy  

• Talk therapy is a proven treatment that helps you explore the issues you’re facing and learn how to manage your symptoms. 

• If you are currently receiving treatment for mental health conditions, be sure to talk to your therapist or psychiatrist about strategies to manage your symptoms, increase appointment check-ins, and learn about helpful resources. 

Medication 

• In addition to therapy, your doctor may prescribe medications such as antidepressants to help alleviate symptoms and manage feelings of depression. 

• Vitamin D, usually obtained from sunlight, can also be taken as a supplement available at most pharmacies without a prescription. However, always check with your doctor first, as they may have specific guidelines based on your health needs. 

What makes SAD unique is its predictability. Since it occurs at a specific time of year, you can take proactive steps to get ahead of symptoms. 

Disability and SAD 

The Social Security Administration (SSA) considers mental illnesses to be disabilities if they meet the same criteria as physical disabilities. If your condition prevents you from working for at least 12 months, you may be eligible for Social Security Disability Insurance (SSDI). 

When applying for benefits, it’s important to understand that strong medical evidence is essential. Your medical records—including doctor’s appointments, notes, treatment plans, and prescribed medications—play a crucial role in the approval process. Without this documentation, your disability may not be recognized by the SSA. 

Compounding Conditions  

You don’t need a physical condition to qualify for SSDI—many people qualify based solely on mental and psychiatric disorders.  The SSA evaluates all of your medically documented conditions together, considering how the combined impact affects your ability to work. 

If you are experiencing SAD symptoms, it is critical to bring up these issues with your doctor not only to document it but to get treatment and care as soon as possible.  

Key Takeaways

With many mental health conditions, it’s important to remember that you are not alone. SAD is not only common, but it also exists within a stigmatized culture that needs open conversation to drive meaningful change. Reaching out to loved ones while experiencing symptoms can be life-changing and provide support during stressful times. 

It works both ways: if you notice changes in a loved one’s mood or social behavior, reach out to start a conversation. 

• Recognizing patterns is key to staying ahead of potential symptoms. 

• If you suspect you are experiencing SAD, talk to your doctor and create a plan together. They may recommend strategies such as light therapy, regular exercise, and routine check-ins to help manage the months with less sunlight. 

If you or someone you know is in crisis or having thoughts of suicide, don’t hesitate to get help. Call or text the 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. It’s available 24/7. In emergency or life-threatening situations, call 911.