When seasonal depression hits and what to do about it.
Feeling SAD about the winter?
Theme of the week: WINTER has officially overstayed its welcome.
Half of us don't know if we're depressed because we have depression, because the world's on fire, or because here in the 757 we haven't seen the sun in what feels like 84 years. (Yes, that's a Titanic reference. Yes, we're auto besties if you caught it.)
I'll be honest — I saw the sun for about five minutes the other day and my mood skyrocketed. I even posted about it. Five minutes of sunlight and suddenly I was a functioning human being again. Like the lights came on (punny).
Then literally everyone I talked to this week mentioned the weather at least once. We’re all feeling sad and we’re all over the weather.
Did You Know: The Winter Blues Are Real — Like, Clinically Real
It’s the new year, you’re ready for changes, but your motivation is low, you have no energy. Days are constantly cold and gray; it’s completely dark by 5 PM, it’s hard to get much of anything done. The sadness starts digging its heels in and you wonder why you just can’t perk up. Short, dark days, becomes the norm, and we forget to consider the sun (or lack thereof) as a differential for why we may be feeling down.
We think, maybe I’m dehydrated? Am I hungry? Do I just need to move my body more? Rarely is our first thought, when was the last time I genuinely enjoyed time in the sunlight.
Like most things, there might be multiple things contributing to your mood. Today, one specifically deserves the spotlight, especially because I am deeply sun-deprived and so over it.
Seasonal Affective Disorder, or SAD (I can’t make this stuff up).
Wait, seasonal depression is real?
Seasonal Affective Disorder (SAD) is a real, diagnosable subtype of major depressive disorder — not just "the winter blues" or "being a little meh." It follows a seasonal pattern, typically emerging in late fall or early winter and lifting in spring.
According to the American Psychiatric Association, SAD affects an estimated 5% of adults in the U.S., with symptoms lasting about 40% of the year. Women are diagnosed more frequently than men, and it's more prevalent in regions with less winter sunlight (hello Hampton Roads in February).
What's Actually Happening in Your Brain
I’m not just being dramatic about missing the sun, there's real neuroscience involved. Reduced sunlight during winter months disrupts your body's internal clock (circadian rhythm) and affects two key players:
• Serotonin: The "feel-good" neurotransmitter. Less sunlight = less serotonin activity. Lower serotonin is strongly linked to depression.
• Melatonin: The sleep hormone. In people with SAD, the body may produce more melatonin in winter, leading to fatigue, oversleeping, and low energy. Yes — the same melatonin we use to help us sleep.
Research published in journals like JAMA Psychiatry and Biological Psychiatry has consistently supported this light-serotonin-mood connection — so no, you're not imagining it.
Symptoms to Watch For
SAD isn't just "feeling sad." Common symptoms include:
• Persistent low mood or hopelessness
• Fatigue and low energy — even with adequate sleep
• Oversleeping (hypersomnia)
• Increased appetite, especially carb cravings
• Difficulty concentrating
• Withdrawal from social activities
• Loss of interest in things you normally enjoy
Sound familiar? If these symptoms show up around the same time each year and improve when the season changes, SAD might be worth exploring with a licensed medical provider.
What Actually Works (Evidence-Based Treatments)
Light Therapy
This is the heavy hitter. Light therapy using a 10,000 lux lightbox for 20–30 minutes each morning has robust evidence behind it — multiple clinical trials show it's as effective as antidepressants for SAD, and it works faster (often within one to two weeks).
The key: use it in the morning, within the first hour of waking. Don't look directly at it — just have it in your line of vision while you sip your coffee and question your life choices. That's it.
Controversial mention: tanning beds can also provide UV light exposure in small increments and may offer some benefit. That said, tanning comes with real risks — skin damage, increased cancer risk — so if you go this route, use sun protection and keep sessions short. Talk to your provider.
Medications
SSRIs (selective serotonin reuptake inhibitors) are FDA-approved for the prevention of SAD. If your symptoms are moderate to severe, medication is a valid, evidence-based option. Please don't sleep on it (pun intended). Talk with your medical provider if your symptoms have been persistent, coping has been ineffective, and symptoms are negatively impacting your sense of wellbeing.
Cognitive Behavioral Therapy (CBT)
CBT adapted specifically for SAD (called CBT-SAD) has shown long-term benefits that may outlast those of light therapy. It helps you identify thought patterns that deepen seasonal depression and build behavioral strategies to counter them. A 2015 study in the American Journal of Psychiatry found CBT-SAD had stronger lasting effects than light therapy alone.
In CBT, thoughts drive feelings and behavior. By monitoring your thoughts, restructuring unhelpful patterns, and reframing them into something more supportive of your needs — you create the conditions for healthier behaviors. It's not toxic positivity; it's intentional thinking.
Exercise and Lifestyle
Movement is medicine. Exercise has well-documented antidepressant effects — it boosts serotonin, dopamine, and endorphins. Even a 30-minute walk outside during daylight hours (yes, even on a cloudy day — outdoor light still helps) can make a meaningful difference. Pair it with consistent sleep/wake times and limiting alcohol (a depressant, full stop), and you've got a solid foundation.
Vitamin D
The evidence here is mixed — Vitamin D deficiency is associated with depression, but supplementation alone isn't a silver bullet for SAD. That said, many of us in low-sunlight regions are deficient, and getting your levels checked is a reasonable, low-risk step. Talk to your doctor before supplementing.
Sound Healing
Sound healing may gently support mood during Seasonal Affective Disorder by helping regulate the nervous system, which can influence stress hormones and support balanced neurotransmitter activity like serotonin and dopamine. Rhythmic sound and vibrations also promote relaxation and improved sleep quality, indirectly supporting circadian rhythm stability. While it doesn’t replace light therapy or medical treatment, it can be a complementary practice that enhances mood, emotional regulation, and overall well-being during darker months.
The Bottom Line
Seasonal Affective Disorder is a real diagnosis with a real impact on mood, energy, cognition, and quality of life. You're not just "being dramatic about the weather." It's a physiological response to light deprivation — (I hate it here) — and there are evidence-based ways to address it.
The next time you find yourself irrationally euphoric about five minutes of sunlight, just know it's because your brain is literally starving for it.
It's okay to soak in as much as you can.
If the darkness is feeling heavier than usual this season, reach out for ways we can work through it together. I’d love to support you.
References
American Psychiatric Association. (2022). Diagnostic and Statistical Manual of Mental Disorders (5th ed., text rev.).
Lam, R. W., et al. (2006). The Can-SAD Study. American Journal of Psychiatry.
Rohan, K. J., et al. (2015). Prevention of major depression following SAD treatment. American Journal of Psychiatry.
Terman, M., & Terman, J. S. (2005). Light therapy for seasonal and nonseasonal depression. CNS Spectrums.
Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience.
