Recognizing SAD (Seasonal Affective Disorder): Signs and First Steps
Do you only feel low during fall or winter and perk up by spring? That pattern could be Seasonal Affective Disorder (SAD). It’s not just a bad mood—SAD follows a seasonal pattern and shows up the same time each year. Knowing the common signs helps you act sooner and avoid months of low energy and lost motivation.
Common signs of SAD
SAD tends to come with a clear seasonal pattern. Watch for these concrete, repeatable changes that happen each year:
- Low energy and heavy fatigue even after sleep
- Oversleeping or trouble getting out of bed
- Strong carb cravings and weight gain
- Withdrawing from friends and skipping activities you usually enjoy
- Concentration problems and slowed thinking
- Feeling hopeless or worthless — especially if new or worse than usual
If symptoms start in late fall and ease in spring, that timing is a big clue for SAD. Some people get the opposite pattern (summer SAD), which often includes insomnia, anxiety, and weight loss.
What to do right away
Start by tracking your symptoms for a week or two. Note sleep times, energy levels, appetite, and mood. This simple log makes it easier to explain what’s happening to a doctor or therapist.
If you have thoughts of hurting yourself or feel you might act on those thoughts, get help now. Call emergency services, a crisis line, or go to the nearest emergency room. Don’t wait.
For non-urgent care, talk to your primary care doctor first. They’ll check for medical causes like thyroid problems or vitamin D deficiency, and can refer you to a mental health professional if needed. A clear seasonal pattern plus symptom history often points toward SAD.
What helps most people: increased daylight, structured routine, and treatment tailored to severity. Light therapy is a first-line option for winter SAD. A 10,000-lux light box used 20–30 minutes each morning often improves mood within 1–2 weeks. Always follow product instructions and check with your clinician before starting.
Therapy helps too. Cognitive-behavioral therapy (CBT) adapted for SAD teaches practical ways to change negative thought patterns and build better daily habits. For moderate to severe cases, medications like SSRIs sometimes help—your doctor will discuss risks and benefits.
Small daily steps make a big difference: get outside during daylight, keep a regular sleep schedule, exercise consistently (even short walks), and prioritize social contact. Supplements like vitamin D can be useful if you’re deficient, but test levels before you start.
Recognizing SAD early shortens how long you suffer. Track symptoms, get a medical check, try light and routine changes, and reach out for therapy or meds if things don’t improve. You don’t have to wait for better weather to start feeling better.
