As autumn drifts into winter, many people experience not only a change in the seasons but also a noticeable shift in mood, often marked by lethargy, sadness, or irritability. Seasonal Affective Disorder (SAD), a form of major depressive disorder, tends to emerge during the colder, darker months and is often linked to reduced daylight exposure. Affecting approximately 5% of the U.S. population, SAD can make even simple tasks feel overwhelming. Fortunately, there is hope in understanding this condition and exploring support options.

Reduced sunlight during winter can disrupt the body’s internal clock (circadian rhythm) and interfere with serotonin levels, a neurotransmitter essential for mood regulation. A review by the American Psychiatric Association highlights that individuals with SAD may have lower serotonin levels, which can lead to fatigue, social withdrawal, oversleeping, and cravings for carbohydrates (Melrose, 2015). Reduced sunlight also lowers melatonin production, a hormone that helps regulate sleep and mood, intensifying SAD symptoms (Rosenthal et al., 1984).

Light therapy is among the most effective treatments for SAD, as it mimics natural sunlight and helps recalibrate circadian rhythms, thereby lifting mood. Other effective treatments include antidepressants and cognitive-behavioral therapy (CBT). Research suggests that CBT tailored for SAD helps individuals shift their thought patterns and engage in behaviors that support mood improvement (Rohan et al., 2007).

If you or a loved one may be experiencing SAD, consider seeking support. Living Mindfully, LLC offers compassionate guidance and tailored therapeutic approaches, helping clients in Indiana, New Jersey, Delaware, California, and Florida to find light even during the darkest winter days. Reach out today to start your journey toward healing, and reclaim joy and energy, season by season.

References

• Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment, 2015.
• Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., … & Wehr, T. A. (1984). Seasonal Affective Disorder: A Description of the Syndrome and Preliminary Findings with Light Therapy. Archives of General Psychiatry, 41(1), 72-80.