Seasonal Affective Disorder (SAD): What It Looks Like and What You Can Do

If your mood drops every fall or winter, you might have seasonal affective disorder (SAD). It’s more than just feeling a little down on cloudy days. People with SAD notice a predictable pattern: low energy, oversleeping, craving carbs, and trouble enjoying things they used to like. Knowing the common signs helps you act sooner.

SAD usually starts in late fall and eases in spring. Some people get a reverse pattern and feel low in summer. The seasonal change affects your circadian rhythm and brain chemicals like serotonin and melatonin. That can mess with sleep, appetite, and mood.

Simple, practical steps you can try today

Start with light. Bright light therapy is the most backed-up self-help step. Use a 10,000 lux box first thing in the morning for 20–30 minutes. Sit by it while having coffee or checking messages. Don’t use regular lamps or tanning beds; get a lamp made for SAD.

Move your body. Regular exercise boosts mood quickly. Aim for 30 minutes most days—walk outside midday when possible. Even short bursts of movement help when you’re stuck inside.

Keep sleep regular. Go to bed and wake up at the same time, even on weekends. Avoid long naps that make you groggy. Light exposure in the morning helps reset your clock.

Watch what you eat. Heavy carb binges can make you feel worse after the crash. Focus on protein, whole grains, and veggies. A short walk after meals can curb cravings and lift mood.

Treatment options and when to see a doctor

If these steps aren’t enough, talk to your primary care doctor or a mental health pro. Treatments that work include light therapy, cognitive behavioral therapy (CBT) adapted for SAD, and medications. SNRIs or SSRIs can help; some people respond well to bupropion. We have practical articles on specific meds like Effexor (venlafaxine) and fluoxetine if you want details before talking to your clinician.

Be honest about how you feel. If you have thoughts of harming yourself or you can’t function at work or home, get help right away. Call local emergency services or a crisis line.

Small changes add up. Use a light box, keep moving, and stick to a sleep schedule. Track your mood so you see patterns—apps, a paper calendar, or a simple daily note works. If symptoms stay moderate to severe, professional help can make a big, fast difference. You don’t have to wait out the season alone.

Want more? Check our site for deeper guides on light therapy, sleep tips, and medication options, plus personal stories that show what works for real people. Practical support is available—start with one change this week and see how you feel.