Understanding Seasonal Affective Disorder (SAD)
- David McDaniel, LCSW
- Oct 29
- 3 min read
As the days get shorter and colder, it’s not unusual to feel like your energy’s gone into hibernation. Motivation? Missing. Mood? Meh. For some people, though, this isn’t just the classic “winter slump.” It could actually be Seasonal Affective Disorder (SAD), a type of depression that likes to crash the party every fall and winter.
What Does SAD Look Like?
SAD can look a little different for everyone, but common signs include:
Fatigue, low energy, or oversleeping
Difficulty concentrating or staying motivated
Changes in appetite (often craving carbohydrates)
Loss of interest in activities once enjoyed
Feelings of hopelessness or worthlessness
Sound familiar? You’re not alone, and Bodhi Counseling is here for you.
Why Do You Get SAD?
SAD is linked to how our bodies respond to changes in daylight. With less sunlight, the brain produces less serotonin (which keeps your mood up) and more melatonin (which affects both sleep and energy). Your body’s internal clock, or circadian rhythm, can become disrupted. These shifts set the stage for depression, fatigue, and difficulty concentrating.
At the same time, the realities of the colder months — being stuck inside, disrupted routines, holiday stress, and fewer chances for social connection — all make symptoms more intense. Together, these physical and lifestyle factors can create a perfect blizzard for SAD to take hold.
Practical Tips for Managing SAD
Get outside when you can. Put on a coat and take a quick walk in the daylight. Sunlight helps reset your body’s internal clock and gives your mood a boost. Think of it as therapy from the sky.
Try a light therapy lamp. These handy gadgets mimic sunlight and can trick your brain into feeling a little brighter. Click one on in the morning for 20–30 minutes while you sip your coffee, scroll your phone, or just sit there pretending to be awake.
Stick to a routine. I know, “routines” don’t sound exciting. But going to bed and waking up around the same time really does help your body and mood stay steady. You’re giving your brain a schedule it can actually count on.
Don’t go full hermit. SAD + isolation = not a great combo. Even if it’s just texting a friend, grabbing lunch, or hosting a game night, connecting with people makes a world of difference. Bonus: laughter counts as therapy, too.
Make your space cozy. Open the blinds, sit by a window, add music that makes you smile. Basically, anything that makes your home feel less like a cave and more like a little haven.
How Bodhi Counseling Can Help
The good news is you don’t have to just “push through it” on your own. Bodhi’s therapists can give you tools to manage these seasonal changes in ways that really work for you. Together, we can look at patterns in your thoughts and feelings, explore lifestyle changes that support your mood and energy, and talk about options like light therapy that may help.
Our nurse practitioner is also available to provide additional support, including prescribing medications when appropriate and discussing supplements or non-medication options that may help ease symptoms. Most importantly, Bodhi offers a safe and compassionate space to share what you’re going through and find relief.
If you’ve noticed you’re getting SADder, reaching out for help is an important step. With the right support, you can not only manage your SADness but feel grounded and resilient through the darker months.
Our therapists and nurse practitioner are here to walk with you through this grey season — and the brighter ones, too — with care, understanding, and hope.
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