When the days get shorter, many people feel a little flat. For some, it’s more than the “winter blues”: low mood, exhaustion, oversleeping, and cravings that return every fall and lift in spring. That pattern may be seasonal affective disorder (SAD) — a type of depression that’s common, predictable, and treatable.
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What is seasonal affective disorder?
According to NIMH, SAD is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about four to five months of the year. In most cases, symptoms start in late fall or early winter and go away in spring and summer (winter-pattern SAD). Less commonly, symptoms appear in spring and summer (summer-pattern SAD).
Signs and symptoms
SAD includes the symptoms of depression — such as persistent low mood, loss of interest, fatigue, trouble concentrating, and feelings of hopelessness. Winter-pattern SAD often also involves:
- Oversleeping (hypersomnia)
- Overeating, especially craving carbohydrates
- Weight gain
- Social withdrawal — feeling like “hibernating”
How SAD is treated
NIMH describes four main treatments, which can be used alone or together:
- Light therapy: sitting in front of a bright light box daily, usually in the morning — ask your doctor about timing and safety.
- Psychotherapy: cognitive behavioral therapy, including a version adapted for SAD (CBT-SAD) that focuses on replacing negative thoughts about winter and scheduling enjoyable activities.
- Antidepressant medication, prescribed by a doctor.
- Vitamin D, which may be considered, with mixed research results — talk to a doctor before supplementing.
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Things you can do this fall
- Get outside in daylight, especially in the morning.
- Keep a regular sleep and wake time.
- Plan enjoyable activities and social contact in advance — don’t wait to feel like it.
- Keep moving, even with short walks.
- Start therapy early if SAD is a pattern for you — before the hardest months.
Not sure how low your mood is? Take the PHQ-9 depression test or read signs of depression in adults.
Frequently asked questions
Is SAD real depression?
Yes. NIMH describes SAD as a type of depression with a recurrent seasonal pattern.
When does SAD start?
Winter-pattern SAD usually starts in late fall or early winter and lifts in spring.
Can therapy help SAD?
Yes. CBT, including a version adapted for SAD, is one of the treatments NIMH describes, alongside light therapy and medication.
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Sources
- NIMH: Seasonal Affective Disorder
- NIMH: Depression
- NIMH: Psychotherapies
- SAMHSA: 988 Suicide & Crisis Lifeline