02/12/2026
Understanding Seasonal Affective Disorder (SAD)
As the winter continues and the days are sometimes short and gray, many of us feel a dip in mood — sometimes called the “February Blues.” But for some people, this seasonal shift isn’t just a case of being a little down — it can be part of a diagnosable mental health condition known as Seasonal Affective Disorder (SAD). This is also known as “seasonal depression.”
🧠 What Clinicians Mean by SAD
Seasonal Affective Disorder is a type of depression that follows a predictable seasonal pattern — most commonly starting in late fall or early winter and lifting in the spring and summer months. It’s more than just feeling “a bit off”: SAD meets clinical criteria for depression and can significantly affect mood, energy, sleep, appetite, focus, and daily functioning.
📉 What Happens and Why
While researchers are still learning exactly why SAD develops, shorter days and reduced sunlight are key triggers. Lower light exposure can disrupt our circadian rhythm (our internal clock) and affect brain chemicals like serotonin (linked to mood) and melatonin (linked to sleep), which may contribute to depressive symptoms.
💡 Common Symptoms
People experiencing SAD may notice some of the following during winter-onset SAD:
• Persistent low mood or sadness nearly every day
• Low energy and fatigue
• Oversleeping or disrupted sleep patterns
• Cravings for carbohydrates and weight changes
• Difficulty concentrating or loss of interest in usual activities
• Social withdrawal or feeling “shut down” emotionally
These symptoms typically follow a seasonal pattern and improve when daylight increases.
📊 How Common Is SAD?
Studies suggest that roughly about 5% of adults in the U.S. may experience SAD, with a larger group experiencing milder seasonal mood changes that don’t meet clinical criteria.
📌 Not Just the “Winter Blues”
It’s normal for anyone to feel less energetic or a bit down on cold, dark days — especially in February, when winter feels longest. But if those feelings persist, disrupt your daily life, or come back year after year, SAD may be at play. Early recognition and support can make a big difference.
💡Ideas from our therapists
• Our therapist, Jennifer, suggested, “Try setting a timer and working on a task for five minutes.
• Rachel, one of our mental health providers, said, “Find the beauty in winter whether that’s sitting in the sunshine by the window or bundling up and going from a walk outside.
• Therapist Noel recommends a 10,000 lux light therapy box, the best evidence-based treatment for Seasonal Affective Disorder (SAD) and many people experience seasonal worsening of depression in the winter, in some cases to the point of SAD. Light therapy has been a mainstay for treating winter-pattern SAD. It aims to expose people with SAD to a bright light to make up for the diminished natural sunlight in darker months. For this treatment, the person sits in front of a very bright light box (10,000 lux) every day for about 30−45 minutes, usually first thing in the morning, from fall to spring. The light box, which is about 20 times brighter than ordinary indoor light, filters out the potentially damaging UV light, making this a safe treatment for most (people with certain eye diseases or people taking certain medications that increase sensitivity to sunlight may need to use alternative treatments or use light therapy under medical supervision.) Light Therapy is medically necessary to decrease symptoms of seasonal affective disorder (SAD).
🌟 What Helps?
Effective supports often include:
• Light therapy (phototherapy) to mimic natural sunlight
• Psychotherapy (like cognitive-behavioral strategies)
• Sleep and routine hygiene
• Physical activity and time outside when possible
• Social connection and structured daily habits
For some people, medication may also be part of treatment — especially when symptoms are moderate or severe.
📢 Takeaway:
Feeling low in winter is common — but when sadness, fatigue, or other symptoms persist and interfere with life, seasonal affective disorder is a real, treatable condition. You don’t have to “just tough it out.” Reaching out for support can help you manage the winter months with more energy, connection, and hope.
💛 Creative Connections Counseling is here to support you — from education to compassionate care. If you find that these symptoms resonate, consider connecting with a mental health professional to explore your experiences more deeply.
