Are You SAD?
Have you ever noticed that you feel more tired, sad, or unmotivated during the fall and winter? You’re not alone. You might be experiencing Seasonal Affective Disorder, or SAD for short.
SAD is a kind of depression that happens during certain times of the year (usually when there’s less sunlight). For many people, it starts in the fall and lasts through winter.
Common Signs of SAD
If you have SAD, you might notice:
You don’t enjoy things you used to
You feel tired or low-energy
You sleep a lot more than usual
You crave carbs or gain weight
It’s hard to focus or stay motivated
You avoid people and feel alone
You feel sad most of the time.
SAD is more common in places with long, dark winters: Pacific Northwest, parts of Canada, and Northern Europe. That’s because sunlight plays a big role in how we feel.
Why Does SAD Happen?
Doctors don’t know exactly why SAD happens, but here are a few reasons that may explain it:
Less Sunlight: Your body has an internal clock that relies on sunlight. When it gets dark earlier, your sleep and mood can get out of balance.
Low Vitamin D: We get vitamin D from the sun. In the winter, many people don’t get enough, and that can affect your mood.
Brain Chemicals: Some people may have lower levels of serotonin (a chemical that affects mood) in the winter.
Feeling Isolated: Cold weather makes it harder to go outside or see friends, and that can make you feel lonely or down.
How to Feel Better in the Winter
The good news? There are ways to treat SAD. You don’t have to suffer through it.
Therapy Options:
Cognitive Behavioral Therapy (CBT): This helps you notice and change negative thoughts. It can give you tools to feel more hopeful and motivated.
Behavioral Activation: This means doing things you enjoy, even if you don’t feel like it. Going outside during the day, talking with a friend, or doing a hobby can lift your mood.
Mindfulness: Meditation, breathing exercises, or gentle movement like yoga can help calm your mind and reduce stress.
Light Therapy: Special lightboxes mimic sunlight. Sitting near one in the morning can boost your mood and energy. Many people with SAD use these every winter.
Medical Options:
Antidepressants: Some people need medicine to help balance their brain chemicals. Talk to a doctor if you think this might help.
Vitamin D Supplements: If your vitamin D is low, a supplement can help. Ask your doctor what is right for you.
Melatonin: This sleep hormone can sometimes help fix your sleep schedule but only use it with a doctor’s guidance.
Better Sleep Habits: Try to wake up and go to bed at the same time every day. Turn off screens before bed and keep your room dark and quiet.
You’re Not Alone
If winter is hard for you, it’s okay to ask for help. Talk to a therapist or doctor if you think you have SAD. There are real treatments that work (and they can help you feel more like yourself again).
Take small steps to care for yourself. Try to get some sunlight, move your body, stay connected with people you trust, and be kind to yourself.
You can get through the darker months (and feel brighter on the other side).