As winter approaches, the days are getting colder, windier and shorter. It is normal to feel a little glum when the weather is gloomy, but at what point is feeling sad actually something more concerning? While there is no known cause of Seasonal Affective Disorder (SAD), this type of depression is widely attributed to a change in our body’s natural clock, or circadian rhythms, and lower hormones like serotonin and melatonin. Women are more likely to experience SAD than men, and it is more common in younger adults than older adults.
We spoke with Dr. Christina Whelan, co-founder of Resilient Psychotherapy and Psychiatric Services and Licensed Clinical Psychologist, on how to know whether those winter blues may actually be Seasonal Affective Disorder, and some strategies to combat the melancholy symptoms.
If you have never experienced depression, it may be difficult to recognize symptoms of SAD in yourself. “For many, SAD doesn’t arrive as obvious sadness, but a subtle, slow dimming of joy” Whelan said. “That loss of enjoyment has a clinical name: anhedonia, and it is one of the most telling signs. Others describe increased fatigue, irritability, changes in appetite or sleep, or simply a heavier sense of ‘I just don’t feel like myself.’”
Whelan also noted that a symptom of SAD is having ruminating thoughts; dwelling on past negative experiences, feelings and memories. She said that recognizing these unresolved experiences is “an invitation to revisit crucial parts of ourselves that deserve attention and care. When we attend to these experiences, they tend to lose their power over time. Their intensity, duration and frequency diminish. But when they are ignored, the mind often loops them beneath the surface, quietly replaying what hasn’t yet been resolved.”
Seasonal Affective Disorder typically arrives when the amount of sunshine during the day is shorter. Whelan said the most important way to combat SAD is to chase the light. “One of the most effective treatments is light therapy, but nothing compares to real sunlight. Step outside whenever possible. Even a short walk at lunch or a few minutes on the porch can make a difference.”
Whelan had a few other strategies to improve your mental health if you feel that you are struggling with SAD: “Move daily. Physical activity helps regulate mood and energy. It doesn’t have to be a full workout; even light movement, done consistently, supports the brain’s natural chemistry.” A balanced diet is always important, but for SAD specifically, “incorporate foods rich in Vitamin D like salmon, eggs, and fortified dairy. Vitamin D supplements can also help, but remember sunlight activates Vitamin D in the body, so exposure remains essential.” She also suggested having a regular schedule. “Maintain consistent sleep and wake times even during the holidays,” she said. “Routine helps stabilize the body’s internal clock and can lessen mood fluctuations.”
Whelan regularly works with those experiencing Seasonal Affective Disorder. “If you’ve tried small changes like getting sunlight, eating well, moving more—and still feel flat or unmotivated, that’s your cue to reach out,” she said. “Losing interest in things you normally enjoy, struggling to get out of bed or feeling disconnected are all signals that your body and mind need and deserve more support.” Whelan often tells her clients: “You don’t have to wait until it’s unbearable. Early support makes recovery quicker, smoother and more effective.”
