What is SAD?
As days grow shorter and temperatures drop, many individuals experience a noticeable shift in their emotional well-being. This biological phenomenon, commonly known as seasonal affective disorder, operates as a distinct subtype of recurrent depression. Shorter daylight hours can disrupt your body’s natural circadian rhythms, directly impacting mood regulation and daily energy levels. Embracing targeted, integrative health strategies often provides the clarity needed to navigate these darker months with resilience.
Those who go through mood changes and depressive symptoms during the colder months may be experiencing SAD. This may be due to the lack of sunlight and decrease in Vitamin D levels, which is why symptoms tend to improve in the spring and summer months. It’s been reported by the American Psychiatric Association that January and February tend to be the most difficult months for those with SAD, although some studies have shown SAD can be experienced in summer months as well (although it’s less common).
While some might mislabel SAD symptoms as post-holiday blues, the disorder goes beyond just that. The distress experienced with SAD can interfere with one’s daily life functions. SAD is more common amongst women, and it tends to last for 40% of the year. There is no certain age when SAD occurs, although it is most common in those between the ages of 18 and 30 (APA, 2020).
Due to the shorter daylight hours in fall and winter seasons, SAD has also been linked to internal clock changes. Circadian components are profound influencers of mood. Your internal clock changes along with the seasons, which can lead to you being out of sync with your routines and daily life. As you could easily guess, SAD occurs more frequently for people who live further from the equator, where the change in seasons is more drastic (APA, 2020).
How can I tell if I may be experiencing SAD?
Some of the most common symptoms include changes in sleep patterns, fatigue (despite quality sleep), and weight changes. Symptoms may be mild or intense, and can even match up to symptoms of major depressive disorder. Look out for signs such as:
- Persistent low energy and a feeling of sluggishness that lasts throughout the day.
- Increased cravings for carbohydrates, which frequently leads to seasonal weight changes.
- Disrupted sleep patterns, commonly showing up as oversleeping and difficulty waking up.
- Social withdrawal or a natural tendency to hibernate and avoid usual social activities.
- Difficulty concentrating or focusing on complex daily tasks at work or home.
What are the treatments for SAD?
Navigating the winter months successfully often requires a thoughtful blending of lifestyle adjustments and professional care. Clinical insights suggest that targeted environmental shifts can significantly support your body’s natural circadian rhythms during low-light seasons. In addition, addressing these biological patterns holistically helps restore daily energy and mental clarity without over-complicating your routine.
If you are experiencing symptoms, first know that you are not alone, and we encourage you to get the help you need. Although you may not be able to move to a warmer place, there are still ways SAD can be treated. Yes, eventually warmer months will come around, but you do not have to suffer through the colder seasons. Treatments for SAD include Vitamin D supplementation, light therapy with a 10000 lux light box, talk therapy, antidepressant medications, HIIT and strength training, and brain healthy nutrition.
While many suffer from low Vitamin D in the winter months we would recommend consulting first with a medical provider before starting supplementation. Sometimes Vitamin D levels can be so low that a small daily dose may not suffice, but large daily doses may lead to toxicity.
Utilizing a specialized 10,000-lux light box operates as one of the most effective first-line interventions for seasonal mood shifts. Incorporating this practice into your first hour of waking helps simulate natural dawn, signaling your brain to stop producing excess melatonin. Furthermore, consistent daily sessions—typically lasting around twenty to thirty minutes—frequently improve morning alertness and support a more balanced sleep cycle throughout the winter.
Eating a colorful diet, drinking lots of water, calling friends regularly, moving your body for 30-60 minutes a day, and getting high quality sleep can all help combat SAD.
Sometimes I get depressed around the holidays, is this the same thing as SAD?
Separate from SAD, the holiday season brings joy to some and despair to others, often compounding SAD symptoms. In addition to the treatments already mentioned above, below are three ways to promote peace and joy in the holiday season.
1. Let Go Of Perfectionism
There is a sense of pressure that the holidays should be the happiest, most perfect time of year. Everything must go smoothly – the food should be pristine, presents should be top-dollar, and each and every family member should have a smile on their face. Rarely does a holiday go this well, and so it’s important to set our own expectations and find beauty in the imperfections.
Look for joy in the simple moments, like watching the snowfall, listening to the fireplace roar, and smiling at passing strangers. Focus on love and kindness for yourself and others this season, and let the season be perfect in its own way.
2. Positive Reflection on the Past and Present
As we approach the end of a year we have a tendency to look back at the year and years past, sometimes reflecting on the negative aspects. We may think about the future and even ponder the meaning of our lives coming from this negative perspective – possibly dark stuff. Look on the things you can change with a glad heart because you can affect change in this world, and let go of the things you can’t control, or at least set them aside for now.
The only people that we have any control over are ourselves. The only thoughts we have any control over are our own. Give thanks for every meal, every person, every smile, every small gift that presents itself to you this holiday season!
3. Planning for the Future
There can be significant stress, anxiety, and uncertainty when we wait until the last minute to do something. Scheduling your holiday well in advance can allow you the ability to rest easy, relax, and even enjoy yourself this holiday season. Whether you have a giant family, or a small circle of trusted friends during this pandemic year, planning to spend some time with a person you care about (even outside and six feet away) can help to bring comfort to the season and ease loneliness.
Whatever your to do list, checking it off ahead of time can allow you to truly enjoy the holiday season. Once you’re done planning for the holidays take a look at the year to come. Where do you want to be? What do you want to do? Take the first step on another journey into your life.
Reaching out for help is a sign of strength.
Prioritizing your mental health means recognizing when self-care strategies need professional reinforcement. Persistent feelings of hopelessness or severe disruptions in your daily functioning suggest that a comprehensive medical evaluation is warranted. Consulting with an integrative psychiatric specialist helps ensure you receive a personalized, safely monitored care plan. Seeking this expert guidance remains a vital step toward long-term emotional stability and healing.
Take Control of Your Seasonal Well-Being
Winter blues do not have to define your colder months. If you are ready to move beyond generic advice and uncover the root biological drivers behind your seasonal mood shifts, the team at Modyfi Healt is here to support you. We combine advanced biomarker testing with integrative psychiatric care to build a personalized plan tailored to your unique biochemistry.
Schedule your comprehensive evaluation today and discover how to sustain your cognitive clarity and energy all year round.
