As daylight dwindles, many people notice a change in their moods, sleep patterns, focus, and overall energy levels. This article explains what seasonal affective disorder is, why the changing seasons can disrupt your body, and how to keep your mental health on track with practical, real-life habits. You’ll pick up on common symptoms to watch for and get straightforward guidance on techniques such as getting morning light, moving more, and keeping your sleep on a consistent schedule. Whether you live in a place with long winters or simply find the darker months hitting harder than usual, these tips offer a solid starting point.
Quick look
- Seasonal affective disorder often occurs in late fall or winter, bringing changes in mood, sleep, focus, and energy as daylight hours decline.
- Reduced light can disrupt the circadian rhythm, which helps explain why people feel more sluggish, unfocused, or withdrawn during darker months.
- Common signs include low mood, oversleeping, carb cravings, low energy, trouble concentrating, and pulling back from activities or social plans.
- Simple habits like morning light exposure, regular movement, consistent sleep times, and staying socially connected can ease symptoms over time.
- Tools such as light therapy and cognitive-behavioral strategies are well-supported options for people whose symptoms begin to affect daily life.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a form of depression that typically appears at the same time each year, usually during late fall and winter. One apparent fact is that as the days get shorter, this can negatively affect our physiology—specifically, changes in daylight seem to disrupt hormones related to mood and sleep, such as serotonin and melatonin. This is one reason many people feel more sluggish, unfocused, and withdrawn. It’s also worth noting that northern regions tend to have higher rates of SAD because the seasonal reduction in light can be quite severe, leading to more intense or longer-lasting symptoms.
Research suggests that between 1 and 10% of people experience SAD, depending on factors like location, local climate, and other variables. Symptoms typically begin around the same time each year, starting in late fall and improving in spring as daylight increases. Some people experience mild changes, while others have symptoms that are strong enough to affect their work, relationships, or daily life. Because SAD follows seasonal light patterns, many don’t initially realize it’s a form of depression—they often just think they’re “burned out” or tired from life. Recognizing the underlying cause helps take steps that address the problem rather than just pushing through month after month.
What are the symptoms of seasonal affective disorder?
Below are the most common symptoms people notice as the seasons shift. Each one varies in intensity, and many overlap.
Persistent low mood or feeling down
A steady drop in mood is one of the earliest signs of SAD. You may notice a heaviness that doesn’t tie to any specific reason—just a general emotional slump that lingers. Tasks feel harder, motivation dips, and stress feels heavier than it did in summer. Many people describe it as “moving through fog,” where emotions feel muted or dull. If this mood pattern shows up every year around the same time, it’s worth noting.
Sleeping more than usual
As daylight decreases, melatonin production can increase, which signals to your body that it’s time to sleep. You might start going to bed earlier, waking up later, or feeling groggy during the day. Even 10–12 hours of sleep may not feel refreshing. Oversleeping can also create a cycle in which the more you sleep, the more fatigued you feel. This symptom often catches people off guard because it feels like “simple tiredness” at first.
Carb cravings and increased appetite
Many people with SAD find themselves hankering for bread, pasta, sweets, and all the usual comfort foods that usually just get in the way of their diets. The thing is, these foods give us a temporary serotonin fix, and that’s precisely why they’re so appealing when our moods take a hit. Then there’s the appetite itself, which can feel like it’s turning up the volume on an impulse just to eat everything in front of us—and its timing is all wrong, often kicking in around the late afternoon when the light outside has all but disappeared.
Weight gain
With increased appetite and reduced activity levels, weight gain during the winter months is common. The shift is usually gradual—maybe a few pounds at first—then more as socializing and outdoor movement slow down. People sometimes feel frustrated by this change, especially if they’re used to being active or physically strong. But in the context of SAD, weight change is a symptom, not a failure. Addressing mood and light exposure often helps stabilize it.
Lower energy and fatigue
When the sun’s not shining, energy tends to fade a bit earlier in the day, and before you know it, you’re struggling to stay awake and complete your work. You might take a lot more breaks or rely on caffeine to get you through what used to be pretty simple tasks. And come midday, you might well be feeling like you’ve hit the wall—physically and mentally exhausted, and struggling to get the motivation to start or finish even the simplest of projects. For people in physically demanding fields, this symptom can be especially challenging to manage.
Less interest in activities
Activities that felt enjoyable during spring or summer may no longer feel appealing. Hobbies sit untouched, workouts get skipped, and social plans feel draining instead of fun. This loss of interest is tied to both serotonin changes and reduced energy. For many people, this symptom is one of the clearest indicators of SAD because it disrupts parts of life they usually value. Naming the pattern helps you respond to it rather than ignore it.
Difficulty concentrating
Shorter days make it tough to stay on track, remember all the little details, and make a to-do list that doesn’t leave you feeling frazzled. People report feeling as if their brains are going haywire and can’t finish a sentence without getting sidetracked. The truth is, when you’re struggling to concentrate, it’s easy to beat yourself up over your own habits—but the thing is, cognitive fog is a prevalent SAD-related symptom.
Irritability or withdrawal from friends
Some days you just feel like walking on eggshells; you’re more sensitive, shorter-tempered, and less patient than usual. It’s not like you’re actually disliking people—your brain’s just giving you a big ol’ “not enough energy” sign. This can be a real challenge when you’re someone who leans on your friends and family for support—when you withdraw from them, that’s just going to make things even tougher on your mood. Being aware of these feelings and then making a few savvy choices can help. For example, scheduling in some super small, low-key social connections that don’t leave you feeling utterly drained.
Tips to stay mentally healthy during a seasonal shift
Below are practical, science-backed strategies to ease SAD symptoms. Each one stands on its own, so you can start with whichever feels most doable.
Light exposure
Morning light is the kick-start your body needs—it basically presses the reset button on your hormones, helping sort out your serotonin and melatonin. Try for at least 10-30 minutes of daylight as soon as you wake up, even if that means you have to stand in a bright window—you can even just gaze out the window while you have a cup of coffee. There are also light therapy lamps that can help—they put out 10,000 lux, and many people swear by them. Users often notice a difference within 1 to 2 weeks—just make sure you don’t put the lamp directly in your line of sight.
Movement
Getting up and moving really helps boost serotonin and gives you an energy boost—it can even counteract the gloom of winter. You don’t need to spend 2 hours at the gym—20-30 minutes is more than enough to make a difference. Just pick something that gets your heart rate going a bit. Morning is a great time for exercise, as it aligns with the natural rise in cortisol and can help you maintain a positive mood for the rest of the day. If the weather is rubbish, you can still get a decent walk in on a treadmill or just clear a bit of space in the living room and get moving.
Sleep routine
Seasonal shifts can disrupt your internal clock, so maintaining a consistent sleep schedule helps steady your mood and energy levels. Try to stick to the same wake-up time every single day—don’t even bother trying to catch up on the weekends. And try not to scroll through your phone or watch a movie late at night, as it can disrupt your melatonin production and make it really hard to fall asleep. If you find you can’t sleep at all, just take a few minutes to wind down—have a cup of sleepy time tea, have a warm bath, try some relaxation techniques, or just sit quietly for a bit. Even making little changes can add up over a few weeks.
Food and supplements
As daylight hours shorten, nutrient-dense foods can help keep your energy and mood stable. Fruits, veggies, whole grain foods, and those with omega-3s like salmon, walnuts, and flaxseed are all good for your brain. But if vitamin D levels are low in winter—especially up north—supplements might be a good idea. Just be sure to talk with your healthcare professional before you start anything new, especially if you’re on any other medications. Eating regular meals and keeping things balanced can also help you resist those cravings.
Social connection
Isolation tends to intensify SAD symptoms, so staying connected helps break the cycle. Try to catch up with friends, family, or even just coworkers. If a big night out isn’t your thing, low-key interactions like a coffee chat or a phone call are just fine, too. Joining a group or club can also be a good way to build some structure into your routine when motivation is low and to boost your mood.
Mind and mood
Mindfulness and journaling can help you tune in to your emotions during the darker months. Just a few minutes of meditation each day can ease the stress and make those constant negative thoughts more manageable. For those with SAD, cognitive-behavioral strategies (CBT) are a well-established treatment. They can help you spot patterns, confront those unhelpful thoughts, and build routines that actually support your mental health. Loads of people find that combining light therapy with CBT tools gives them the best results.
Final thoughts
Seasonal affective disorder can feel like a real weight on your shoulders, but the good news is that it’s absolutely a condition that can be treated. Many simple strategies can fit easily into your busy life. Light, movement, sticking to a routine, and just a few little social connections can make all the difference in having a more manageable, less draining winter.
FAQ
When does SAD usually start in Canada?
For many people in Canada, SAD typically begins in late October or November, around the time days start getting noticeably shorter. Symptoms tend to be strongest from December through January, when days are shortest, and it’s dark for most of the day. In the northern parts of the country, it can feel even more dramatic because daylight is scarce for longer stretches. Some people are more sensitive to seasonal changes and might notice their mood dipping earlier than others. But for most people, things start looking up as daylight returns in March or April.
What is the best treatment for SAD?
Light therapy is among the top treatments and makes a difference when used first thing in the morning. Pairing it with regular exercise, a consistent sleep schedule, and a bit of structure in their day helps keep things on track. For a few, therapies like cognitive behaviour therapy can be a real game-changer, especially when those negative thoughts start to creep in over winter. In the more severe cases, medication may come into the mix, but the best way to get on top of it is often a case of trial and error with a healthcare provider.
Is SAD considered a mental illness?
Yes, SAD is classed as a type of depression that follows a predictable seasonal pattern. People often describe the symptoms as just being a regular case of depression, but with one key difference—they come and go at the same time every year. There’s significant research to show how changes in daylight have an adverse effect on our moods and sleep patterns.
How is SAD officially diagnosed?
Diagnosing seasonal affective disorder usually starts with a chat about your symptoms and when they tend to pop up. A healthcare professional will want to know when the symptoms started and how long they’ve been present. They’ll be looking for a pattern and whether these symptoms recur at the same time each year for at least two consecutive years. They’ll also want to know about sleep, appetite, energy levels, and how it’s all affecting your daily life. Sometimes blood work will also be required to rule out other potential causes, such as an underactive thyroid or low vitamin D levels.
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