How to Beat the Winter Blues: Understanding Seasonal Affective Disorder (SAD)

(A frowning snowman stands in the rain, its expression mirrors the gray, somber weather. Courtesy / Getty Images)

That time of year has returned. The air is a bit crisper, leaves of amber and gold fall from trees, the smell of pumpkin spice fills the air, and we set our clocks back one hour. On Sunday, Nov. 3, Americans gained an extra hour of rest as the clocks “fall back” from daylight saving time to standard time until spring. 

With this change, the sun will rise earlier and set earlier, leading many to experience shorter days that can trigger a form of depression known as Seasonal Affective Disorder (SAD). This article will explore what SAD is, how daylight saving time influences it and effective strategies to alleviate its symptoms.

What is SAD?

According to the National Institute of Mental Health, SAD is characterized by symptoms of depression, oversleeping and social withdrawal.

Other symptoms may include: 

1. Persistent feelings of sadness, anxiety or numbness 
2. Feelings of hopelessness
3. Irritability and frustration
4. Feelings of guilt or worthlessness
5. Loss of interest in usual hobbies
6. Decreased energy
7. Difficulty concentrating
8. Changes in appetite
9. Physical aches and pains that don’t have a clear cause and persist after being treated
10. Thoughts of death or suicide

Approximately 10 million Americans are diagnosed with SAD, and it’s estimated that millions more experience it without a diagnosis.

Many individuals begin to feel these negative emotions around this time of year, partly due to the effects of daylight saving time and the onset of colder temperatures. When clocks are set back by an hour, daylight becomes scarce, which reduces our exposure to sunlight. Colder weather also encourages people to spend more time indoors. 

This combination can disrupt the release of serotonin—a hormone that regulates mood—while the earlier sunsets can lead to increased melatonin production, contributing to feelings of sleepiness. These hormonal shifts can significantly impact both mental and physical health, resulting in conditions like SAD.

What can we do to treat it?

Get in the sun, or something like it
As temperatures drop, it’s natural to want to curl up inside, but if you can, prioritize spending some time in the sun each day. Exposing yourself to sunlight at the start of your day can improve your mood and help regulate your hormones.

Light therapy is another effective option. This treatment involves using a bright “lightbox”, emitting light at the intensity of 10,000 lux, for about 30–45 minutes each morning, mimicking natural sunlight.

Fix your sleep schedule
Establishing a consistent nightly routine can help you wind down at the end of the day and fall asleep at the same time each night. This can help prevent SAD symptoms by keeping you from staying up too late or excessive sleeping. 

A study from the University of Colorado Boulder found that people who wake up and go to sleep early have a much lower risk of depression, showing just how important a good sleep schedule is to mental health.

Talk to a Therapist
Sometimes, overcoming negative emotions requires guidance from a professional. Therapies like cognitive behavioral therapy (CBT) can be particularly beneficial. In fact, there is a special type of CBT designed especially for people with SAD that’s just as effective as light therapy.

Take Vitamin D
One common trait among people with SAD in the winter is vitamin D deficiency, and taking supplements has been shown to help some people. While some studies suggest it can be as effective as light therapy, others have noted little effect. 

Consult your healthcare provider for guidance.

Antidepressant Medication
Medications for depression can also be effective against SAD symptoms, often in combination with talk therapy. Antidepressants can help by adjusting how our brain processes and produces certain mood-related chemicals. Since SAD is associated with a drop in serotonin levels, some antidepressants directly target serotonin production, which can significantly improve mood. Speak to your healthcare provider if you’re considering starting or stopping any medications.

While seasonal changes in our emotions are natural, there are things we can do to help prevent SAD and take care of our mental health as we enter the winter months.

If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. In life-threatening situations, call 911.