Seasonal Affective Disorder, or SAD, is a form of depression that follows a predictable seasonal pattern. For most people, symptoms begin in the fall or early winter and ease in the spring and summer, when there is more daylight. Others experience the opposite, with symptoms starting in the spring or summer months. While the timing may vary, the impact on daily life is very real.
At Milton Recovery, we understand how seasonal changes can take a toll on your mental health. Whether your energy fades with shorter days or warmer months bring restlessness and anxiety, we’re here to help you feel more like yourself again.
Understanding the Two Types of SAD
There are two primary types of SAD, each connected to changes in light and weather throughout the year.
Winter-pattern SAD is the most common. It typically begins in late fall or early winter and is associated with reduced sunlight. This lack of light can disrupt your body’s internal clock and affect the levels of serotonin and melatonin, two key chemicals that influence mood, sleep, and energy. Winter-pattern SAD affects about five percent of adults in the United States.
Summer-pattern SAD is less common but equally disruptive. It typically starts in the late spring or summer. The exact causes aren’t fully understood, but some people may feel overwhelmed by heat, humidity, or longer days. Others might experience anxiety, irritability, or trouble sleeping during this time.
Signs and Symptoms of SAD
SAD symptoms can vary from person to person, but they often mirror those of major depression. What sets SAD apart is the timing and recurrence of symptoms at the same time each year.
You may notice:
- Feeling tired or low on energy most days
- Sleeping more than usual or struggling with insomnia
- Losing interest in hobbies, activities, or socializing
- Gaining or losing weight due to changes in appetite
- Feeling hopeless, sad, or unusually irritable
- Withdrawing from friends or family
If these symptoms appear around the same time each year and fade with seasonal change, it may be a sign of seasonal affective disorder.
How SAD Is Diagnosed
Diagnosing SAD involves more than noticing a bad mood in the winter or summer. Mental health providers look for clear seasonal patterns in symptoms, how long they last, and how much they affect your daily life.
To make a diagnosis, a provider may explore:
- Whether your symptoms occur during the same season each year
- If this pattern has lasted at least two consecutive years
- Whether your seasonal episodes outnumber non-seasonal ones
- The degree to which these symptoms interfere with your ability to function
Your care team may also use questionnaires, interviews, or physical exams to rule out other medical or mental health conditions. This helps ensure the right diagnosis and treatment plan.
When It’s Time to Seek Help
It’s easy to dismiss SAD symptoms as just a passing phase or something you have to push through. But when these feelings begin to affect your ability to enjoy life or manage everyday tasks, it’s time to reach out.
You may benefit from support if you notice:
- Trouble concentrating at work or school
- Withdrawing from friends, family, or regular activities
- A persistent low mood that lasts longer than two weeks
- Sleep issues or major changes in appetite
- Loss of motivation or pleasure in things you used to enjoy
Talking to a mental health professional can help you better understand what’s happening and begin the process of healing.
Seasonal Affective Disorder Treatment Options
There are several effective treatments for SAD. At Milton Recovery, we design personalized treatment plans to meet your needs and lifestyle. Whether your symptoms are mild or severe, we offer a range of therapies to help you feel more balanced year-round.
Light Therapy
One of the most common treatments for winter-pattern SAD is light therapy, also known as phototherapy. This involves using a special light box that mimics natural sunlight. It helps reset your circadian rhythm and can improve your mood and energy levels.
To use light therapy safely and effectively:
- Sit 16 to 24 inches from the light box
- Use it for 20 to 30 minutes in the morning
- Keep your eyes open but avoid staring directly at the light
- Try to use it at the same time each day
Many people feel better within just a few days. While mild side effects like headaches or eye strain can happen, a healthcare provider can guide you in using the light box properly.
Cognitive Behavioral Therapy (CBT)
CBT is a proven form of talk therapy that helps people change negative thought patterns and develop healthier habits. It’s especially useful for managing seasonal depression.
In therapy, you might work on:
- Planning daily routines that bring structure and joy
- Reframing negative thoughts about the season or time of year
- Learning tools to manage fatigue, low mood, or irritability
At Milton Recovery, our therapists offer supportive, personalized sessions that empower you to feel more in control of your emotions and outlook.
Medication
Sometimes antidepressant medication is part of the treatment plan, especially for people with moderate to severe symptoms. These medications help balance brain chemicals that affect mood.
Your provider may recommend:
- Starting medication before symptoms typically begin
- Monitoring for side effects such as sleep changes or nausea
- Adjusting the dose based on how you feel
We’ll work with you to determine if medication is the right choice and ensure it fits into your overall care plan.
Healthy Habits That Support Healing from SAD
In addition to professional treatment, lifestyle changes can make a real difference in how you manage seasonal affective disorder. Small daily habits help stabilize your mood, improve energy, and reduce stress.
Consider these self-care strategies:
- Get regular physical activity, even short walks
- Eat nutrient-rich meals that include vitamin D
- Stick to a consistent sleep schedule
- Spend time with supportive friends or loved ones
- Practice mindfulness, deep breathing, or journaling
- Try hobbies that help you relax or feel creative
These steps may seem simple, but over time, they can help you feel more grounded and emotionally resilient.
When SAD Feels More Serious
While many people experience mild to moderate symptoms, SAD can sometimes become severe and affect your ability to function. It’s important to seek immediate help if you or someone you care about shows warning signs of a deeper struggle.
These may include:
- Thoughts of self-harm or suicide
- Persistent hopelessness or emotional numbness
- Total withdrawal from loved ones
- Neglecting basic self-care or hygiene
- Missing work, school, or important responsibilities
These symptoms require immediate attention. Help is available, and reaching out could be the most important step toward recovery.
Personalized SAD Treatment at Milton Recovery
Seasonal affective disorder is not just the winter blues or summertime stress—it’s a real mental health condition that deserves real support. At Milton Recovery, we create compassionate, evidence-based treatment plans that help you feel more like yourself, no matter the season.
If SAD is making it harder to enjoy life or stay on track, you don’t have to go through it alone. Our team is here to guide you, offering expert care and lasting support. Call us today.
