Seasonal Affective Disorder (SAD): Understanding and Thriving Through the Seasons

It’s common to feel a little low during the darker, colder months of the year. However, for some people, these feelings go beyond the typical “winter blues” and may interfere with daily life. This could be Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes.

What is SAD?

SAD is a type of depression that occurs at specific times of the year. Most commonly, symptoms begin in late fall or early winter (known as winter-pattern SAD), but for some, symptoms can emerge in the spring or summer (summer-pattern SAD).

What Does SAD Feel Like?

Below is a list of signs and symptoms for SAD. The following list should not be used to diagnose yourself or someone else, it is only intended to provide general information. If you think you might be experiencing a mental illness, you should speak to your primary care provider.
These signs can be explained by a number of factors or other illnesses, and anyone at some point or another may feel or behave in these ways whether they have a mental health issue or not. You may see behaviours and feelings described here that everyone has at times.
Depression can change how you feel physically, can change how you think, can affect your emotions and your behaviour, and with SAD, these changes are usually seen or made worse in a seasonal pattern.

Important: There are a wide range of symptoms that a person can experience when they have SAD, and each person may experience them differently. No two people are the same.

Physical changes that happen in a seasonal pattern:

• Reduced energy, becoming easily tired.
• Feeling less active or not active at all.
• Changes in weight and appetite (for fall/winter SAD, this typically manifests as overeating, craving carbs, and weight gain; for spring/summer SAD, this tends to manifest as a poor appetite and associated weight loss).
• Irritability or restlessness.
• Sleep disturbances (for fall/winter SAD, this typically manifests as oversleeping; for spring/summer SAD, this typically manifests as insomnia).
• Stomach or digestion problems.
• Physical symptoms with no physical cause (e.g. headaches, muscle aches and pains, etc.).
• Symptoms reduce or disappear completely for at least two consecutive months when the season changes.

Changes in thinking that happen in a seasonal pattern:

• Thinking is slowed down, difficulty thinking, concentrating or remembering.
• Difficulty making decisions, avoiding making decisions.
• Obsessive thoughts, sense of impending doom or disaster, feeling like something bad is going to happen.
• Persistent thoughts of death, suicide or attempts to hurt oneself.
• Symptoms reduce or disappear completely for at least two consecutive months when the season changes.

Changes in feelings that happen in a seasonal pattern:

• Depressed/low mood, intense sadness or frequent crying.
• Loss of interest in activities that were once a source of pleasure.
• Loss of interest and enjoyment in work, hobbies, people.
• Reduced confidence and self-esteem.
• Impatience, anger and aggressive feelings, even over small matters.
• Symptoms reduce or disappear completely for at least two consecutive months when the season changes.

Changes in behaviour that happen in a seasonal pattern:

• Social isolation, withdrawal from work, school, friends, hobbies, etc.
• Neglecting duties such as homework, housework, or paying bills.
• Decrease in physical activity and exercise.
• Decrease in self-care (not showering, grooming, eating, etc.).
• Increased use of alcohol or drugs (prescription and/or non-prescription).
• Aggressive, abusive or controlling behaviour.
• Symptoms reduce or disappear completely for at least two consecutive months when the season changes.

Why Does SAD Happen?

While the exact cause is unclear, research suggests that changes in light exposure can disrupt your biological clock (circadian rhythm), affect serotonin levels (a mood-regulating brain chemical), and reduce vitamin D production. These factors may contribute to SAD symptoms.

So why do some people get SAD while others don’t? Like all mental health issues, SAD is complicated and can be caused or triggered by any combination of factors:

• Genetic – A family history of SAD or another form of depression increases risk.
• Psychological – People who already have a mental illness are more likely to been impacted by seasonal changes and have SAD.
• Biological – Someone with pre-existing low levels of vitamin D may be more susceptible to experiencing SAD.
• Environmental – Living far away from the equator increases a person’s risk for having SAD.

How is SAD Treated?

The good news is that SAD is treatable, and many people find relief through various options, including:

• Light Therapy – Using a special lamp that mimics natural sunlight can help regulate mood and energy levels.
• Counseling – Talking with a professional can provide tools and strategies to manage symptoms.
• Medication – Antidepressants or other medications may be helpful, particularly for severe cases.
• Vitamin D Supplements – These can counteract the lack of sunlight exposure.

What Can You Do to Feel Better?

There are many proactive steps you can take to boost your mood and energy, even during the darker months:

• Stay Active – Regular physical activity is a proven mood booster.
• Prioritize Sleep – Maintain a consistent sleep schedule with good sleep hygiene.
• Get Outside – Even on cloudy or cold days, natural light can help. Aim to spend time outdoors daily.
• Pursue Enjoyable Activities – Engage in hobbies or try something new to stay connected and energized.
• Eat Balanced Meals – Focus on whole foods and avoid overindulging in sugary or processed snacks.

Remember, You’re Not Alone

If you or someone you care about is experiencing symptoms of SAD, don’t hesitate to reach out for support. A health-care provider can help determine the best treatment plan for your needs. By seeking help and taking small, positive steps, it’s possible to thrive, no matter the season.

• Contact the Wellbeing Team
• Access Services through Manitoba Blue Cross Employee Assistance Program (EAP)
• For life-threatening emergencies dial 911
• Suicide Crisis Helpline – Call or Text 988