Why You Feel Different in the Winter: Understanding Seasonal Affective Disorder (SAD)

Winter on the Inside

As the days grow shorter and sunlight decreases, many people notice changes in mood, sleep, and energy. For some, these changes go beyond the “winter blues” and develop into a predictable pattern of depression known as Seasonal Affective Disorder (SAD).

If you find yourself feeling low every fall or winter, you are not alone and support is available.

What Is Seasonal Affective Disorder?

Seasonal affective disorder is a form of depression that follows a seasonal pattern, most commonly beginning in late fall or early winter and improving in the spring. It is considered a subtype of Major depressive disorder with seasonal pattern.

Common Symptoms of Seasonal Depression

• Persistent low mood

• Loss of interest or motivation

• Fatigue or low energy

• Sleeping more than usual

• Difficulty waking in the morning

• Increased appetite, especially carbohydrate cravings

• Weight gain

• Difficulty concentrating

• Social withdrawal

Reduced sunlight affects circadian rhythm, serotonin regulation, and melatonin production, all of which influence mood, sleep, and energy.

How Seasonal Affective Disorder May Look Different in Children and Adolescents

Seasonal depression in children and teens does not always look like “sadness.”

Instead, symptoms may appear as:

• Increased irritability or anger

• School refusal or frequent absences

• Declining grades

• Withdrawal from friends

• Excessive screen time

• Low motivation

• Increased sleep or difficulty waking for school

• Heightened anxiety

• Behavioral outbursts

Adolescents in particular may describe feeling “tired,” “bored,” or “unmotivated” rather than depressed.

In younger children, caregivers may notice more oppositional behavior or emotional dysregulation.

Because winter months also bring academic demands and reduced outdoor activity, it is important to consider whether mood changes are seasonal, stress-related, or part of a broader developmental or mental health concern.

At-Home Strategies for Managing Seasonal Depression

For mild to moderate symptoms, the following evidence-based strategies can make a meaningful difference:

1. Increase Morning Light Exposure

• Spend 20–30 minutes outdoors within an hour of waking.

• Keep indoor spaces bright during the day.

• Consider light therapy (10,000 lux light box used in the morning under professional guidance).

2. Maintain a Consistent Sleep Schedule

• Go to bed and wake at the same time daily.

• Avoid oversleeping, even if fatigued.

• Limit screen exposure before bedtime.

3. Prioritize Physical Activity

Movement improves serotonin regulation and energy levels. Even brief daily exercise can improve mood.

4. Protect Social Connection

Isolation worsens depressive symptoms. Plan regular interactions, even when motivation is low.

5. Support Balanced Nutrition

Stable blood sugar and adequate protein intake can help prevent energy crashes and mood dips.

When to Seek Professional Help for Seasonal Affective Disorder

It may be time to reach out for evaluation if:

• Symptoms last more than two weeks.

• Mood changes interfere with work, school, or relationships.

• There is significant hopelessness or loss of interest.

• Sleep or appetite changes are severe.

• Seasonal symptoms occur year after year.

• There are thoughts of self-harm (seek immediate help).

Treatment options may include psychotherapy, light therapy, medication, or a combination of approaches. Early intervention improves outcomes.

Is It Always Seasonal Affective Disorder?

Not all winter mood changes are SAD. Similar symptoms may be related to:

• Burnout

• Chronic stress

• Thyroid dysfunction

• Vitamin D deficiency

• Anxiety disorders

• Academic stress in adolescents

• Hormonal changes (like perimenopause and puberty)

A comprehensive evaluation can help determine whether symptoms reflect seasonal depression or another underlying concern.

Final Thoughts

Seasonal mood changes are common, but ongoing distress is not something you need to manage alone. Tracking when symptoms begin, how long they last, and how they impact daily functioning can help clarify next steps.

If you or your child are experiencing symptoms of seasonal depression professional support is available. A thoughtful assessment can help determine whether simple environmental adjustments are sufficient or whether additional treatment would be beneficial.

Reaching out early can make the winter months more manageable and help restore energy, clarity, and emotional balance.