Shorter days, changes in weather, and spending less time outdoors can affect how you feel. Some people notice that they become less energetic, sleepier, or more withdrawn during certain times of the year. While occasional changes in mood can be normal, a recurring pattern of depression linked to a particular season may indicate seasonal affective disorder (SAD).
SAD is a type of depression in which symptoms appear or worsen during a particular season and improve at other times of the year. It is more than simply feeling gloomy because of cold weather or shorter days.
What Is Seasonal Affective Disorder?
Seasonal affective disorder is a form of depression that follows a seasonal pattern. It most commonly begins in autumn or winter and improves during spring or summer, although some people experience a pattern during spring or summer.Winter-pattern SAD is thought to be linked partly to changes in exposure to daylight. Reduced daylight may affect the body’s internal clock, sleep patterns, and chemicals involved in mood regulation.
However, the exact causes of SAD are not fully understood. A combination of biological, psychological, and environmental factors may contribute.
Is Feeling Sad During a Seasonal Change Normal?
“It is possible to experience temporary changes in mood, energy, or motivation when seasons change. For example, darker days, changes in routine, extreme heat, or reduced outdoor activity may affect sleep and daily habits,” shares Dr Chandni Tugnait, Psychotherapist, Founder & Director, Gateway of Healing.
This does not automatically mean a person has SAD.
The key difference is severity, duration, and impact on daily life. SAD involves symptoms of depression that occur repeatedly around the same time each year and interfere with work, relationships, social activities, or everyday functioning.
Common Symptoms of SAD
According to a report published by the National Institute of Mental Health (NIMH), the symptoms can vary from person to person, but winter-pattern SAD may cause:- Persistent low mood
- Loss of interest or pleasure in activities
- Low energy or unusual tiredness
- Sleeping more than usual
- Difficulty concentrating
- Changes in appetite
- Increased cravings, particularly for carbohydrates
- Social withdrawal
- Feeling hopeless, worthless or helpless
Some people may also find it difficult to get out of bed or maintain their usual routine.
In summer-pattern SAD, symptoms can be different and may include insomnia, reduced appetite, restlessness, anxiety and irritability.
Why Does Less Daylight Matter?
One possible explanation for winter-pattern SAD is reduced exposure to sunlight. Light helps regulate the body’s circadian rhythm, the internal system that controls sleep and wakefulness. Changes in daylight exposure may disrupt this rhythm in some people.
Reduced daylight may also influence melatonin, a hormone involved in sleep, and serotonin, a brain chemical involved in mood regulation.
These biological changes may help explain why some people experience predictable changes in sleep, energy, and mood during certain seasons. However, SAD is a complex condition and cannot be explained by one biological mechanism alone.
Seasonal Blues vs SAD: Quick Checklist
| Seasonal Blues | Seasonal Affective Disorder (SAD) |
| Mood may dip occasionally | Low mood is persistent and significant |
| You can generally continue daily activities | Work, studies, relationships, or daily routines may be affected |
| Symptoms are usually mild | Symptoms can be moderate to severe |
| Energy may be slightly lower | Fatigue and low energy can be marked |
| Sleep may change temporarily | Major changes in sleep are common |
| You can still enjoy most activities | Interest or pleasure in usual activities may decrease |
| Mood improves as you adjust to the season | Symptoms follow a recurring seasonal pattern |
| Usually improves with routine, social contact, and outdoor activity | May require professional treatment such as CBT, light therapy, or medication |
| Does not usually cause feelings of hopelessness | May involve hopelessness, worthlessness, or thoughts of self-harm |
Who Is More Likely to Develop SAD?
SAD can affect anyone, but some people have a higher risk. A history of depression or bipolar disorder can increase the risk. SAD is also more common in some regions where there are major seasonal changes in daylight.
Family history may also play a role.
It is important to remember that feeling tired or low during a particular season does not by itself mean someone has SAD. A healthcare professional needs to assess the overall pattern and symptoms.
How Is SAD Diagnosed?
There is no single test that confirms seasonal affective disorder. A doctor or mental health professional will usually ask about symptoms, when they occur, and whether they follow a consistent seasonal pattern. They may also ask about sleep, appetite, energy levels, medical history, and how symptoms affect everyday life.
Other conditions that can cause similar symptoms may also need to be considered. For example, thyroid problems, anaemia, sleep disorders, medication effects, and other forms of depression can cause tiredness or low mood.
A repeated seasonal pattern over several years can provide an important clue.
How Is Seasonal Affective Disorder Treated?
Treatment depends on the severity of symptoms and the individual’s needs.
Light therapy is commonly used for winter-pattern SAD. It involves sitting near a specially designed bright-light box for a prescribed amount of time, usually in the morning. It should be used according to medical advice, particularly by people with certain eye conditions or those taking medicines that increase sensitivity to light.
Talking therapies, including cognitive behavioural therapy (CBT), can also help people manage negative thoughts, changes in behaviour and other symptoms associated with SAD.
In some cases, a doctor may recommend antidepressant medication, particularly when symptoms are significant or recur regularly.
Lifestyle measures can also support mental wellbeing. Getting regular daylight exposure, maintaining a consistent sleep schedule, exercising regularly, staying socially connected, and keeping a structured daily routine may be helpful.
However, these measures should not replace professional treatment when symptoms are severe.
When To Seek Help?
Do not dismiss persistent low mood as simply a reaction to changing weather. Consider speaking to a doctor or mental health professional if symptoms last for several weeks, return around the same season each year, interfere with daily activities, or cause significant changes in sleep, appetite, energy, or social behaviour.
Most importantly, if you experience thoughts of self-harm or suicide, seek urgent professional help or contact local emergency services immediately.
Final Word
A temporary dip in energy or mood during a seasonal change can happen, but seasonal affective disorder is more than ordinary seasonal blues. Feeling a little less energetic when the weather or daylight changes does not automatically mean you have SAD. If symptoms are persistent, recur around the same time each year, or interfere with everyday life, speak to a healthcare professional.
FAQ
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How can I cope with seasonal affective disorder?
Yes, it is possible to cope with SAD. Experts recommend making a routine and increasing physical activity and light exposure. If required, take professional treatments. -
What month is seasonal depression the worst?
The worst months for seasonal affective disorder (SAD) in India are considered to be January and February, as these are the coldest months of the year.
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