--- title: Managing Symptoms of Seasonal Depression date: 2026-09-08T13:00:30Z modified: 2026-09-18T17:08:02Z permalink: "https://lightheartassociates.com/psychology-blog/managing-symptoms-of-seasonal-depression/" type: post status: publish excerpt: "" wpid: 3390 categories: - Depression - Mental Health - Mental Health Therapy tags: - Depression - Mental Health - Mental Health Therapy - seasonal affective disorder - seasonal depression featured_image: "https://lightheartassociates.com/wp-content/uploads/2025/01/Managing-Symptoms-of-Seasonal-Depression.jpg" featured_image_alt: Man with seasonal depression rests head on shoulders timestamp: 2026-09-18T17:08:02Z --- As the days grow shorter and temperatures get colder, many people notice a shift in their mood. Seasonal depression, officially known as seasonal affective disorder (SAD), is a type of depression that occurs at certain times of the year, most commonly in winter. While it can feel overwhelming, there are several ways to cope, and you don’t have to deal with it on your own. Mental health professionals are ready to help you get back on track and find the relief you deserve. ## Seasonal Depression at a Glance Seasonal depression is a [form of depression](https://lightheartassociates.com/wp-content/uploads/wp-mfa-exports/post/persistent-major-seasonal-depression-treatment.md) that typically occurs during the fall and winter months when there’s less sunlight. While it’s typical to feel a bit sluggish or unmotivated during colder seasons, SAD goes beyond the “winter blues.” It’s a diagnosable condition that can impact your mood, energy levels, and overall quality of life. SAD is triggered by changes in daylight and weather, which can disrupt the body’s internal clock, or circadian rhythm. This lack of sunlight can affect sleep patterns and levels of serotonin, a chemical that regulates mood. Thankfully, seasonal depression is treatable with the right strategies and support. ## Signs & Symptoms of Seasonal Affective Disorder The most noticeable symptom of SAD is low mood that arises with a seasonal change, usually in the winter. For some people, mood changes may be mild, while others will experience more severe disruptions in their day-to-day life. The earlier you identify seasonal depression, the sooner you can begin taking steps to feel better. Common symptoms of SAD include both emotional and physical changes, such as: - Persistent feelings of sadness, hopelessness, or emptiness - Decreased energy and increased fatigue, even with enough sleep - Difficulty concentrating or making decisions - Changes in appetite, often craving carbohydrates or overeating - Loss of interest in activities or hobbies that previously brought joy - Social withdrawal or isolation - Sleeping more and remaining groggy ### Fall & Winter SAD Symptoms associated with fall and winter SAD include: - Sleeping more - Low energy and fatigue, even with excessive sleep - Eating more, especially carbs - Weight gain ### Spring & Summer SAD Symptoms more likely for those with spring and summer SAD include: - Trouble falling asleep or staying asleep - Lack of appetite, leading to weight loss - Anxiety, agitation, or irritability ## Causes of SAD There isn’t one single cause of seasonal affective disorder, or any type of depression. Instead, onset is often due to a combination of factors, including: - Having a family history of depression, as depression has a genetic component - Already having another type of depression, such as [MDD](https://lightheartassociates.com/wp-content/uploads/wp-mfa-exports/post/what-is-major-depressive-disorder.md) or [PDD](https://lightheartassociates.com/wp-content/uploads/wp-mfa-exports/post/what-is-dysthymia.md) - Living in places that get less sunlight during the winter months - Having lower levels of vitamin D ## Tips on Managing Symptoms of Seasonal Depression If seasonal depression is affecting you, there are steps you can take to manage your symptoms and improve your well-being, such as getting more sunlight and upping your physical activity. Here are some tips to help you cope with SAD during the colder months: ### Seek Professional Support Professional support through therapy and often medication can help you regain control of your mental health. You should not have to fight SAD on your own. ### Maximize Exposure to Natural Light Spend time outside during daylight hours, especially in the morning. Even a quick walk can help regulate your circadian rhythms and boost serotonin levels. If you have tree branches close to your house or big, heavy curtains, consider how you could remove some of these barriers from your access to sunlight during the day. ### Consider Light Therapy A light therapy box mimics natural sunlight and can be a powerful tool for alleviating symptoms of SAD. Ensure your light therapy box meets safety and efficacy standards, then use it daily after waking up for about 20–30 minutes for the best results. ### Stay Active Regular exercise, even indoors, can reduce symptoms of depression. Try activities you enjoy, like yoga, dancing, or a home workout routine. Even ten minutes of movement a day can make a difference in how you feel. ### Eat a Balanced Diet While carb cravings are common with SAD, focus on nutrient-rich meals that include healthy proteins, fruits, and vegetables to fuel your body and mind. ### Maintain a Routine Sticking to a consistent schedule for sleep, meals, and activities can provide a sense of structure and stability. Remember that setting up a schedule and sticking to it, even before you “feel like” doing these things, can help you start an upward spiral toward feeling better. ### Stay Connected Reach out to loved ones and make time for social interactions, even if you’re not feeling motivated. Emotional support from friends or family can make a difference. Consider scheduling one or two weekly times to see a friend or loved one, or just a phone call if you can’t make it out of the house. ## Treatment Options for Seasonal Affective Disorder Seasonal [depression treatment](https://lightheartassociates.com/wp-content/uploads/wp-mfa-exports/page/depression-treatment-program.md) often includes a combination of therapies, such as talk therapy and, when needed, medication management. - **[Therapy](https://lightheartassociates.com/wp-content/uploads/wp-mfa-exports/page/talk-therapy.md):** A therapist can help you process your difficult feelings and learn new ways to cope. Whether it’s integrating light therapy into your routine, introducing stress management techniques, or setting achievable self-care goals, your therapist will work with you to create a plan that addresses your specific challenges. - **[Medication](https://lightheartassociates.com/wp-content/uploads/wp-mfa-exports/page/psychiatry-medication-management.md):** A psychiatric provider will ask you about your symptoms and lifestyle and determine whether medication could be helpful. Many people go on a low dose of an antidepressant during winter to alleviate their SAD symptoms. - **Transcranial magnetic stimulation (TMS):** For people who don’t respond well to medication, TMS could work quickly and effectively to boost brain function to alleviate depression symptoms. _While it can be a beneficial option for difficult-to-treat depression, our clinics don’t currently offer TMS. Learn more about [how our clinics treat depression](https://lightheartassociates.com/wp-content/uploads/wp-mfa-exports/page/depression-treatment-program.md)._ ## How Treatment Helps Break the Cycle of Seasonal Affective Disorder It’s recommended that you seek help before you have intense mental health symptoms. If you know that you get low mood and other SAD symptoms during the winter months, talk with a therapist and build your coping skills during the sunnier months so you’ll be ready to ride those waves when they come. Additionally, talking with a psychiatric provider about your symptoms in advance can help you be ready to up or add medications before you actually start feeling bad. ## Connect With LightHeart Mental Health Today At LightHeart Mental Health, we understand how deeply seasonal affective disorder can impact our neighbors across the Seattle area. That’s why we’re committed to providing compassionate care tailored to your unique needs, whether at one of our conveniently located clinics or through [telehealth appointments](https://lightheartassociates.com/wp-content/uploads/wp-mfa-exports/page/telehealth-appointments.md). With the right help, you can reclaim your vitality and enjoy brighter days ahead. If you or a loved one is struggling with seasonal depression, LightHeart Mental Health is here to help. Call \[Direct\] today or [schedule your first appointment today](https://lightheartassociates.com/wp-content/uploads/wp-mfa-exports/page/schedule-an-appointment.md).