If your mood noticeably shifts during the fall and winter months, you might be experiencing Seasonal Affective Disorder, commonly known as SAD. This form of depression is linked to changes in sunlight exposure and biological rhythms, making it more than just a case of the “winter blues.” Symptoms of this condition often begin in late fall and can persist until spring. So, how do you manage it? 

Recognizing the Symptoms of Seasonal Depression 

The first thing you need to do is figure out if you’re experiencing seasonal depression or another condition. Common signs of depression include: 

• Low mood or persistent sadness 

• Sleep disruptions or oversleeping 

• Decreased energy and motivation 

• Increased cravings for carbs or weight gain 

• Withdrawal from social activities 

If these symptoms feel familiar and follow a seasonal pattern, it could be SAD. 

Tips for Managing Winter Depression 

While there’s no single solution, several strategies can ease the weight of seasonal depression. The first is getting more light. Even 15–20 minutes can lift your mood! It’s also a good idea to exercise regularly. People tend to start moving less as it gets colder, but movement releases feel-good chemicals that improve energy. Additionally, sticking to your routine despite the weather changes will help stabilize your mood and sleep. Finally, maintaining connections with others through the colder months will be beneficial. 

Get to Feeling Like Yourself Again With a Little Outside Help 

Seasonal depression is real, but it’s also treatable. In addition to lifestyle changes, working with a therapist can help you manage thoughts and patterns that worsen SAD. Therapy may include cognitive restructuring, behavioral activation, and support planning for seasonal transitions. If you want to feel like yourself again, schedule an appointment with a therapist who understands SAD and can help you thrive—no matter the season.