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What Is Seasonal Affective Disorder?

It’s no secret that winter is the gloomiest season of them all. 

While spring is full of hope, summer is full of light and warmth, and fall’s chill is at least buoyed by the aesthetic beauty of the leaves changing color, winter is three months of cold, damp, gray nothing — or, depending on where you live, possibly longer.

But there’s an aspect to winter that’s even more depressing than just missing the carefree ease of summer — an aspect known in the psychological community as seasonal affective disorder, or (aptly), SAD. 

If you’ve ever felt like you were experiencing a serious bout of the “winter blues,” found yourself regularly staying inside for days at a time when it gets cold and snowy out, or simply feeling in a months-long funk that kicks off in December, there’s a good chance you might be suffering from SAD. 

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To help get the cold, hard facts on seasonal affective disorder, I spoke with two doctors about it — so here’s what you should know about SAD. 

What Is Seasonal Affective Disorder?

“Seasonal affective disorder is a form of depression that happens around the fall and winter months,” says Dr. Mike Richardson of One Medical. “The cause of SAD is unknown, but the leading theory is that it is related to our circadian rhythm. The circadian rhythm is our biological clock that regulates our energy, telling us to be more energized during the day and wind down at night. This cycle is greatly influenced by light, so during the winter months when sunlight is less, it can throw off our circadian rhythm and influence our energy levels and mood.” 

Dr. Sherry Benton, founder and chief science officer of TAO Connect, agrees that daylight is a factor, but suggests some other potential causes. “SAD is most commonly prevalent during the winter months due to a number of factors such as daylight savings time, colder weather and holiday-related stress.”

Who Experiences Seasonal Affective Disorder?

Both Benton and Richardson agree that people likely to be affected by SAD fit a similar profile: younger people with pre-existing depression symptoms. 

“People with depression, or those with a family history of depression, are the most at risk for SAD, as the seasonal changes can often make depression symptoms worse,” Richardson notes. “Additionally, SAD is more prevalent in young people. People between the ages of 18 to 30 are more commonly diagnosed with SAD than older age groups.”  

Benton adds that where you live might also factor into the matter: “Being further away from the equator seems to be related to the prevalence of SAD,” she says, likely due to the fact that living closer to the poles impacts how much sunlight you’re receiving in the winter versus in the summer. 

How to Tell If You’re Experiencing Seasonal Affective Disorder

So how can you know if you’re experiencing SAD? Even if you’re not in the 18 to 30 age group, have never been diagnosed with depression and don’t live in a northern part of the world, it could still be something you’re experiencing. 

“Some common signs of SAD include a lack of motivation, decreased desire to participate in the activities you once enjoyed, increased irritability, trouble concentrating or sleeping,” says Benton.  

“The symptoms of SAD are the same as depression,” Richardson agrees. “The only difference is that the symptoms present more during the fall and winter months. If you begin to feel down or depressed, not interested in things you normally like to do, or find that your energy is overall low, you may have SAD — and should speak with a healthcare professional.”

How to Combat Seasonal Affective Disorder

Does the above sound like your experience of the colder months of the year? If so, you should know that you don’t have to suffer like this every time the temperature drops and the days begin to shorten — there are ways to combat SAD. 

 “Try adjusting your daily schedule to optimize the amount of time you spend in the sun, whether it’s taking a walk during your lunch break or adjusting your exercise schedule to work out in the morning instead of the evening,” suggests Benton. When daylight savings time occurs, there’s a change to your circadian rhythm which can increase symptoms of SAD, she explains. “To counteract the change, it’s important to become strict with your sleep schedule and set specific times to go to bed and wake up every day.”

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Another factor that contributes to SAD is a lack of activity, says Benton. “It can be extremely easy to fall into a sedentary lifestyle during the winter and the holidays, so try to avoid sitting for long periods of time and aim to do something active every day. Additionally, many people find the use of a light therapy lamp, a lamp that emulates natural sunlight, very helpful.”

Richardson agrees that light therapy is a big part of combating SAD symptoms. 

“Light therapy, also called phototherapy, can be used to counteract the lack of sunlight during the winter months and give a boost to your circadian rhythm. Try phototherapy by going for a walk outside in the daylight for 30 minutes. If that is a little too cold for you, you can also try a light box that you can place on your desk and get some synthetic sunshine before the start of your day.”

He also suggests approaching SAD with the same seriousness you’d approach non-seasonal depression — by trying out counseling and/or speaking to a medical professional to discuss possible medication. 

“If you find that your mood is taking a turn for the worse, try counseling. A therapist can help you identify the exacerbating factors worsening your mood and help guide you through the winter months,” Richardson says. However, he notes, the best way to treat SAD is to prevent it from happening. “Bupropion, also known as Wellbutrin, is a type of antidepressant that has been found to prevent SAD when started in the fall,” he says. 

That doesn’t mean it’s too late for you if the snow has already begun falling, though. 

“If you are in the midst of the winter and think you have developed a case of SAD, selective serotonin reuptake inhibitors (SSRIs), such as Prozac, Zoloft, or Lexapro, are your first-line treatment options to help get you back on your feet,” Richardson says. “These medications are fairly safe, but talk with your doctor to discuss if these medications are right for you.”

How to Support a Partner With Seasonal Affective Disorder

If it’s your significant other and not you who’s experiencing SAD, it can be hard to know how to be supportive. You want to do fun winter activities, but they feel too drained to participate; perhaps they start withdrawing even from spending time with you. 

The first step, according to Richardson, is taking their situation seriously. 

“If your partner is experiencing SAD, the best thing you can do is not ignore it,” says Richardson. “SAD, like depression, can create a feeling of isolation, so it is best to engage with your partner before it is too late.”

“This does not mean you need to force them into therapy or blind them with a light box every morning,” he says. “Instead, check in with them to see how they are feeling. Let them know that you are there for them and ready to support them in any way they need.”

Benton suggests that trying to encourage your partner to get more light exposure is a good start. 

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“If you recognize the signs of SAD in your partner, start by encouraging your partner to optimize their amount of sunlight exposure and if possible, adjust your schedule alongside them to make it a dual effort,” she says. “You should also try to encourage any sort of daily activity that you can do together. Support in any capacity can make a huge difference to someone experiencing mental health issues.”

As well, Benton says, if your partner is really struggling, don’t be afraid to suggest seeking treatment. 

“In addition to these lifestyle adjustments, you should always encourage professional help, she says. “There are several online mental health tools at our disposal as well as therapists. Mental health problems can always be treated no matter the severity of the symptoms.”

Richardson agrees that, in some cases, SAD can get quite severe and might need professional intervention, and if your partner’s so depressed they begin feeling suicidal, it’s important to take that seriously. 

“If you are ever concerned that your partner is actively suicidal, do not wait. Contact the suicide prevention hotline or a healthcare profession immediately, and they will help you figure out the next best steps to help you and your partner.”

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Alex Manley, Khareem Sudlow