Managing Seasonal Affective Disorder: Finding Light in the Darker Months

As the days grow shorter and the temperatures drop, many people notice subtle shifts in their mood, energy, and motivation. For some, these changes are more than just “winter blues.” They can signal Seasonal Affective Disorder (SAD) — a form of depression that follows a seasonal pattern, most often appearing in late fall and winter. It can particularly impact those living in low light areas, such as New England.

If you’ve noticed yourself feeling more tired, withdrawn, or hopeless during the colder months, know that you are not alone, and more importantly, that relief is possible.

Understanding Seasonal Affective Disorder

SAD is believed to be linked to reduced sunlight exposure, which can disrupt your body’s internal clock (circadian rhythm) and affect the balance of key neurotransmitters like serotonin and melatonin.

Common symptoms include:

• Persistent low mood or sadness

• Loss of interest in activities you usually enjoy

• Low energy or fatigue despite adequate rest

• Difficulty concentrating

• Changes in appetite or weight (often craving carbohydrates)

• Sleeping more than usual but still feeling tired

• Feelings of hopelessness or worthlessness

If these symptoms sound familiar, it’s important to remember: SAD is treatable, and support is available.

Effective Strategies to Manage SAD

While every person’s needs are different, there are several approaches proven to help ease symptoms of Seasonal Affective Disorder:

1. Light Therapy (Phototherapy):
Using a light box that mimics natural sunlight for 20–30 minutes each morning can help regulate your body’s circadian rhythm and improve mood.

2. Therapy:
Cognitive Behavioral Therapy (CBT) and other forms of talk therapy can help you challenge negative thought patterns, develop coping strategies, and re-engage in meaningful activities. Working with a therapist provides both accountability and emotional support through the darker months.

3. Physical Activity:
Even moderate exercise — especially outdoors — can boost serotonin and endorphins, helping lift mood naturally.

4. Structure and Routine:
Maintaining a consistent sleep schedule, daily structure, and social connection can counteract isolation and fatigue.

5. Medication (if appropriate):
Some individuals benefit from antidepressant medication during specific seasons. This can be discussed with a psychiatrist or primary care provider as part of a broader treatment plan.

You Don’t Have to Go Through It Alone

If you recognize these symptoms in yourself, reaching out for help is a sign of strength, not weakness. Therapy can help you understand what’s happening in your body and mind, identify patterns, and learn tools to restore balance and hope.

At our practice, we specialize in helping clients navigate the emotional challenges that come with seasonal changes — with compassion, evidence-based care, and personalized support.

Take the Next Step Toward Feeling Like Yourself Again

If you’re ready to start feeling better, we invite you to schedule a session with one of our licensed therapists. Together, we’ll create a plan to help you move through this season with more peace, energy, and emotional stability.

👉 Schedule your appointment today and take the first step toward brighter days — no matter the weather outside.