As daylight hours dwindle and temperatures fall, many people experience a marked shift in their emotional well-being—a condition known as seasonal affective disorder.
This form of depression, commonly called SAD, occurs around the same time each year, typically during fall and winter when sunlight becomes scarce.
Stephanie Marcello, chief psychologist at Rutgers University Behavioral Health Care in New Brunswick, New Jersey, emphasized in a news release that having appropriate coping strategies can significantly impact how you feel throughout these darker months.
Recognizing the Symptoms
SAD manifests differently across individuals, but typical symptoms include persistent sadness throughout most of the day for multiple consecutive days, depleted energy levels, excessive sleeping, changes in eating patterns (either overeating or loss of appetite), weight fluctuations, and diminished interest in previously enjoyable activities.
Some individuals may also experience feelings of hopelessness or suicidal thoughts.
Healthcare providers generally diagnose SAD when these symptoms appear for at least two consecutive winters and resolve during spring and summer months.
Light Exposure as Treatment
Since reduced sunlight plays a central role in SAD, spending time outdoors during daylight hours can help elevate mood.
Even brief outdoor excursions or positioning yourself near a sunny window can increase serotonin—a brain chemical associated with positive mood.
Light therapy—which involves exposure to bright, artificial light—offers another treatment avenue. Research indicates it can benefit up to 85% of people when initiated early in the season.
For individuals experiencing more severe symptoms, cognitive behavioral therapy (CBT) and certain antidepressant medications, such as SSRIs, may prove helpful.
Everyday Coping Strategies
Simple daily practices can also provide relief, including maintaining physical activity, connecting with friends or family, eating nutritious meals, and engaging in activities you enjoy—even when motivation feels lacking.
Seeking Support
Most importantly, experts stress never suffering alone and reaching out for professional help if you notice any symptoms developing.
Seasonal affective disorder is a recognized medical condition with effective treatments available, and early intervention can make a substantial difference in managing symptoms throughout the darker months.