If you’ve been feeling especially down lately, you’re in good company. Millions of Americans experience Seasonal Affective Disorder (SAD), a form of depression that typically begins in the fall when days grow shorter and sunlight decreases. Symptoms often persist through the winter and ease in the spring. January’s third Monday, dubbed Blue Monday, is often considered the year’s most depressing day, as seasonal depression symptoms tend to peak.

While the science behind Blue Monday is debated, the darker winter months undeniably take a toll—particularly for those living farther from the equator, where daylight hours are more limited. Adding to the challenge, the residual effects of the COVID-19 pandemic have amplified feelings of sadness, isolation, and worry, leaving even more people struggling with seasonal depression.

The good news? There are many effective ways to manage and alleviate SAD symptoms. But first, let’s dive into what SAD is and how it affects people.

What is Seasonal Affective Disorder?

Often referred to as the "winter blues," SAD is a type of depression that follows a seasonal pattern, typically lasting 4 to 5 months each year. In the U.S., January and February tend to be the hardest months for those affected.

The exact causes of SAD aren’t fully understood, but it is linked to a biochemical imbalance in the brain triggered by reduced daylight hours in winter. This lack of sunlight can disrupt your body’s internal clock (circadian rhythm) and alter the levels of two key hormones:

Serotonin: Often called the “feel-good” hormone, serotonin levels may drop in response to less sunlight, contributing to feelings of depression.

Melatonin: Known as the “sleep” hormone, melatonin levels may rise, causing lethargy and disrupting sleep patterns.

These hormonal changes can make it difficult for some people to adapt to seasonal shifts in daylight, leading to mood, sleep, and behavior changes.

Common Symptoms of SAD

The symptoms of SAD resemble those of depression, including:

• Persistent sadness

• Loss of interest in activities once enjoyed

• Low energy and fatigue

• Hopelessness or difficulty concentrating

• Agitation

• Additional symptoms specific to SAD may include:

• Oversleeping (hypersomnia)

• Overeating, especially cravings for carbohydrates

• Weight gain

• Social withdrawal (feeling like “hibernating”)

Who is Most at Risk?

SAD can affect anyone but is more common in certain groups:

• Individuals with major depressive disorder or bipolar disorder, particularly bipolar II disorder.

• Those with a family history of depression, anxiety, or other mental health disorders.

• People living in northern regions with fewer daylight hours during winter.

Recognizing these symptoms is the first step in treating SAD effectively.

Effective Treatments for SAD

Therapy

Talk therapy, especially Cognitive Behavioral Therapy (CBT), is highly effective for managing SAD.

Start working with a provider before the darkest months of the year. Weekly sessions can provide a safe space to process emotions, track symptoms, and build coping strategies. Therapy has been proven to reduce symptoms and improve overall well-being.

Medication

For those already taking antidepressants, autumn may not be the best time to reduce or discontinue medication. Collaborate with your provider to adjust your treatment plan to meet your needs during winter. As symptoms improve in spring, you and your provider can reassess and make appropriate changes.

Everyday Tips for Managing SAD

While therapy and medication can be essential, there are simple strategies anyone can use to manage SAD symptoms:

• Maximize Natural Light: Open curtains and blinds as soon as you wake up to let sunlight into your space.

• Add Plants to Your Home: Caring for plants has been shown to ease symptoms of depression and anxiety, even during the winter months.

• Try Light Therapy: Use a SAD lamp—a bright light box that filters out harmful UV rays—for 20 minutes or more daily, preferably in the morning. Many people see improvement within two weeks of consistent use.

• Stay Active: Engage in daily physical activity, preferably outdoors. A 20-minute walk is enough to make a difference.

• Stretch or Strength Train Indoors: If outdoor activities aren’t feasible, find a spot near a window for indoor exercise.

• Stick to a Schedule: Maintain consistency in your meals, sleep, and physical activity routines.

• Make Space for Joy: Laughter is a powerful mood booster. Watch a comedy, stream funny videos, or spend time with people who make you smile.

By implementing these strategies, you can better manage the challenges of seasonal depression and cultivate a sense of well-being—even during the darkest days of the year.

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