Seasonal Affective Disorder (SAD):
Why Winter Feels Hard, & What May Help

During the short, cold days of winter, many people notice big changes in their mood and energy. If you’ve been feeling more tired, sad, or unmotivated over the past couple of months, you may be experiencing Seasonal Affective Disorder, also called SAD.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that comes and goes with the seasons. It most often starts in the fall or winter, and begins to improve in the spring.

While many people experience mild "winter blues," SAD is more intense and lasts longer. For example, winter blues might mean feeling a little less motivated or annoyed when it gets dark early, but you can still enjoy activities and keep up with daily responsibilities.

With SAD, symptoms often affect everyday life. Someone with SAD may struggle to get out of bed, feel down or hopeless most days, cancel plans they usually enjoy, or have a hard time concentrating at work or school. The key difference is how strong symptoms are, and how much they interfere with daily life. If the mood changes feel heavy, persistent, and hard to shake, it may be more than just winter blues. The good news is that SAD is treatable, and there are steps you can take to feel better.

 Common symptoms of SAD include:
- Feeling sad or down most days
- Low energy, or feeling tired much the time
- Sleeping more than usual
- Changes in appetite, especially craving carbs or sweets
- Trouble focusing or staying motivated
- Wanting to pull away from others

Sound familiar? If so, read on! Here are 7 simple, effective ways to combat seasonal depression:

1. Get More Light: Sunlight helps to regulate our mood. Try to spend time outside during daylight hours, even on cloudy days. Sitting near a window can also help. Some people benefit from daylight therapy lamps.

2. Keep a Routine: Going to bed and waking up at the same time each day can improve sleep and energy. A steady routine helps your body and brain feel more balanced.

3. Stay Active: Movement boosts mood. You do not need intense workouts: walking, stretching, or gentle yoga can make a difference. Aim for a little movement most days.

4. Stay Connected: It can be tempting to isolate yourself, but staying in touch with others matters. Try texting a friend, making a phone call, or meeting someone for coffee.

5. Eat Regular, Balanced Meals: Eating regular meals with protein, fruits, and vegetables helps keep blood sugar steady and supports your mood. Be gentle with yourself around those cravings.

6. Practice Self-Compassion: SAD is not a personal failure or defect. Remind yourself that your body is responding to seasonal changes. Small steps still count!

7. Consider Therapy: Talking with a therapist can help you understand your symptoms, build coping tools, and feel less alone. Therapy is especially helpful if symptoms are affecting you at work, within your relationships, or other aspects of your daily life.

When to Seek Extra Help
If your symptoms feel overwhelming, last most of the day, or include thoughts of hopelessness, it is important to reach out for professional support. Help is available, and you do not have to manage this alone.

If you would like additional support during the winter months, we are here to help! Reach out to Ancora Compassionate Care Counseling Center by calling (336) 427-9022 or visiting the Counseling Center website for more information.

For more information, visit:

National Institute of Mental Health (NIMH): Seasonal Affective Disorder
https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder

American Psychiatric Association (APA): What Is Seasonal Depression? https://www.psychiatry.org/patients-families/depression/what-is-depression/seasonal-depression

Mayo Clinic: Seasonal Affective Disorder (SAD):
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651