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Long, dark, and rainy winters are a reality in the Pacific Northwest. For many people in Washington, the changing seasons can bring noticeable changes in mood, energy, and motivation. While it’s common to feel a little off during the winter months, there’s a difference between a temporary slump and something more persistent.
Seasonal affective disorder (SAD) is a real and recognized form of depression that follows a seasonal pattern. It affects millions of adults each year and can have a meaningful impact on daily life. This guide will help you understand the signs of seasonal affective disorder, what may be causing it, and what treatment options can help.
What is seasonal affective disorder?
Seasonal affective disorder is a type of depression that comes and goes with the seasons. For most people, symptoms begin in the fall, when daylight hours decrease, continue through the winter months, then improve in the spring as daylight increases.
According to the DSM-5, SAD is a major depressive disorder with a seasonal pattern.1 It tends to be more common in places with shorter daylight hours during winter, like Washington, where limited sunlight can affect mood and energy levels.
Common seasonal depression symptoms
Seasonal depression symptoms often start out mild and become more noticeable as the season progresses. For most people with SAD, January and February are the most challenging months. Many people with seasonal depression typically follow a predictable pattern year after year.
Emotional symptoms
- Persistent low mood or feeling down most of the day
- Loss of interest in activities you usually enjoy
- Feelings of hopelessness, guilt, or low self-worth
- Increased irritability or sensitivity
Physical symptoms
- Sleeping more than usual or having difficulty getting out of bed
- Low energy or feeling sluggish throughout the day
- Difficulty sitting still or fidgeting more than usual
- Increased appetite, especially cravings for carbohydrates
- Weight gain
Cognitive and behavioral symptoms
- Difficulty concentrating or staying focused
- Withdrawing from friends, family, or social activities
- Loss of motivation or productivity
- A strong desire to stay indoors or “hibernate” during winter
If some of these patterns feel familiar but you’re not sure if depression is truly affecting your day-to-day, you may also find it helpful to read our guide on recognizing high-functioning depression.
Is it seasonal depression or winter blues?
Many people experience a mild dip in mood during the colder months and may recognize it as the “winter blues.” This can include feeling a little less motivated or energetic, but it usually passes on its own.
Seasonal affective disorder is different. It tends to be more intense, lasts longer, and interferes with daily life more. It may be worth seeking support if your symptoms:
- Last more than two weeks
- Affect your sleep, appetite, or energy levels
- Make it harder to function at work or at home
- Impact your relationships
What causes seasonal affective disorder?
There isn’t a single cause of seasonal affective disorder. It’s thought to be related to several biological and environmental factors.
- Reduced sunlight: Shorter days and less natural light in fall and winter can affect your body’s internal clock (circadian rhythm), which helps regulate mood and sleep.
- Changes in serotonin: Lower sunlight exposure may lead to a drop in serotonin, a brain chemical that helps regulate mood.
- Melatonin imbalance: Seasonal changes can affect melatonin levels, a hormone that plays a role in sleep patterns and energy.
- Genetics and environment: A family history of depression and living in northern regions like the Pacific Northwest may increase risk.
Who is most at risk?
Some people are more likely to experience seasonal affective disorder than others. Common risk factors for SAD can include:2
- Being a woman
- Being a younger adult (between 18 and 30)
- Having a family history of depression or seasonal mood changes
- Living in areas with long, dark winters
- Having another mental health condition, such as depression or bipolar disorder
In northern areas like Washington, shorter daylight hours and frequent cloud cover can make seasonal mood changes more noticeable than for people living in sunnier regions closer to the equator, like Florida.
Seasonal depression treatment options
Seasonal affective disorder is treatable, and many people find relief with the right combination of support. Treatment may involve different approaches.
Light therapy
Light therapy is often one of the first options recommended for SAD. It involves sitting in front of a specialized light box for about 20 to 30 minutes each morning to help make up for reduced sunlight exposure.
Some people begin to notice improvements within a few weeks of consistent use.
Therapy
Therapy can be an effective way to address seasonal depression. Talk therapy approaches like cognitive-behavioral therapy for seasonal affective disorder (CBT-SAD) are often used to help identify and shift negative thought patterns, build coping skills, and reduce avoidance during the winter months.2
CBT is just one of many therapeutic approaches, and your care plan can be tailored to your specific needs.
Medication management
For some people, medication may be part of an effective treatment plan, especially when symptoms are more persistent or severe.
Antidepressants such as SSRIs are commonly used, and a psychiatric provider can help determine whether medication is appropriate.
If you’re considering this option, you may find it helpful to read: Should I take medication for my depression?
When to seek help for seasonal affective disorder
It may be time to reach out for professional support if you notice:
- Symptoms lasting more than two weeks
- Difficulty getting through your daily routine
- Withdrawing from loved ones
- Changes in sleep or appetite
- Using alcohol or other substances to cope
- Feelings of hopelessness
Seasonal depression is manageable, and getting support early can make a meaningful difference in how you feel throughout the season.
Thoughts of self-harm require immediate attention and support. Call 911, go to your nearest emergency room, or contact the 988 Lifeline by calling or texting 988.
Get SAD treatment at LightHeart Mental Health
LightHeart Mental Health provides mental health care for people across Washington, including therapy, psychiatry, medication management, and more.
Our team understands how Pacific Northwest winters can impact mood and energy. We work with clients to build personalized treatment plans that support long-term mental wellness, whether through therapy, medication management, or a combination of approaches.
Appointments are available both in-person and through telehealth, making it easier to access care in a way that fits your life.
If you’re ready to take the next step in your mental health journey, click here to reach out to our team of empathetic mental health care experts. For existing clients, please click here and find your office location to contact your office directly.
You can also learn more about local depression treatment programs in Federal Way, Washington.
Frequently asked questions
How do I know if I have seasonal affective disorder?
Seasonal affective disorder usually shows up as a pattern of depression that starts in the fall or winter and improves in the spring. Common signs include low mood, low energy, oversleeping, overeating, and losing interest in activities you normally enjoy. A mental health professional can help determine whether your symptoms meet the criteria for SAD.
Does seasonal affective disorder only happen in winter?
Most people experience SAD during the fall and winter months. However, a smaller number of people have a summer pattern, which may include symptoms like trouble sleeping, anxiety, irritability, and decreased appetite.
Does light therapy actually work for SAD?
Yes, light therapy can be effective for many people. It’s often used as a first step in treatment and tends to work best when used consistently. Some people benefit from combining light therapy with therapy or medication.
How long does seasonal affective disorder last?
SAD symptoms typically begin in the fall, become more noticeable during the winter months, and improve in the spring as daylight increases. Without treatment, symptoms can last for several months each year.
Can SAD be treated with therapy alone?
For mild to moderate symptoms, therapy alone may be helpful. For more persistent or severe symptoms, a combination of therapy, light therapy, and medication management may provide more support. Care plans are always individualized based on each person’s needs.