Seasonal Affective Disorder: Spot the Signs and Find What Helps

Have you noticed low mood, low energy, or sleep changes every fall and winter? That’s how seasonal affective disorder (SAD) often shows up. In parts of the world with shorter daylight, as many as one in ten people report a distinct seasonal dip. The good news: there are simple, effective steps you can try now to feel better.

What SAD looks like and why it happens

SAD is a type of depression tied to the seasons. Common signs: tiredness despite sleeping more, craving carbs and gaining weight, low motivation, trouble concentrating, and feeling hopeless or withdrawn. These symptoms usually start in autumn, peak in winter, and ease in spring.

Why does this happen? Light affects your body clock and brain chemicals like serotonin and melatonin. Less daylight can throw those systems off, which changes sleep, appetite, and mood. That’s why light-based fixes often work well.

Practical steps that help now

Try these straightforward moves before making big changes:

1) Bright light exposure. A 10,000-lux light box for 20–30 minutes each morning often helps within a week or two. Place it at an angle so you don’t stare directly at the lamp. Use a unit designed for SAD—cheap lamps won’t cut it.

2) Get outside daily. Even on cloudy days, outdoor light is stronger than indoor light. A 20–30 minute walk in the morning can boost mood and reset your clock.

3) Keep a steady routine. Wake and sleep at the same times, and plan regular meals. Routines stabilize sleep and energy.

4) Move your body. Exercise, even short home workouts, raises serotonin and reduces fatigue. Aim for three 20–30 minute sessions a week to start.

5) Watch what you eat. Favor balanced meals with protein, whole grains, vegetables, and regular snacks to avoid heavy carb binges that can worsen fatigue.

If these steps don’t help, consider professional options. Cognitive-behavioral therapy tailored for SAD (CBT-SAD) teaches practical ways to handle negative thoughts and behaviors. It works well and lasts beyond the season.

Medicine options. Antidepressants can help when symptoms are moderate or severe. Bupropion XL is one drug often used to prevent winter episodes. SSRIs (like sertraline or fluoxetine) are also commonly prescribed. Talk with a clinician about benefits and side effects—meds should be matched to your symptoms and history.

Wondering where to start? If your symptoms make daily life hard, or if you’ve had suicidal thoughts, contact a healthcare provider now. For milder seasonal blues, try light therapy, routine, and outdoor time first, then reach out if you don’t improve after a couple of weeks.

Want more reading? We cover light therapy, antidepressant guides, and safe ways to get prescriptions online on BuyBestMeds.com. Use those resources to learn options and ask better questions at your next appointment.