Seasons Changing: Seasonal Affective Disorder
This blog post will focus on Seasonal Affective Disorder.
PSYCHOLOGY
Maya
10/23/20263 min read
Seasonal Affective Disorder
A particular time of year, daylight saving time, can significantly affect one’s well-being. When the time changes, it heavily affects our sunlight exposure. Research shows that during fall and spring, the Earth’s axis tilts about 23.5 degrees, gradually moving farther from the sun. The amount of sunlight lost depends heavily on your location. States in the Northern Hemisphere typically lose about 3-5 hours of sunlight, while the Southern Hemisphere loses about 2 hours (Farmers’ Almanac Staff, 2026). You might think losing sunlight isn't a big deal; however, research shows that reduced sunlight can strongly affect your emotional well-being. According to Gilles et al. (2011), reduced natural light is a common factor in seasonal affective disorder.
What is Affective Seasonal Disorder (MDD with Seasonal Patterns)
Seasonal affective disorder was a term that emerged in the early 1980s to describe significant changes in one’s mood during seasonal shifts; however, today neither the ICD nor the DSM diagnostic system has included SAD as a specific diagnosis, but there has been a specifier added within the bipolar and depressive disorders to further specify that the symptoms only occur within the seasonal patterns (Overland et al., 2019). The specifier in the DSM states that SAD is characterized by depressive episodes occurring during the fall or winter seasons and absent during the spring and summer seasons. The depressive episodes must occur consistently and continuously during the fall and winter seasons for two years. According to Field (2024), typical risk factors for seasonal affective disorder include adolescence and young adulthood, a family history of seasonal affective disorder, and living in northern latitudes
Typical symptoms consist of:
Depressed Mood (Sadness, emptiness, Hopelessness)
Low Motivation
Fatigue
Hypersomnia
Increased Appetite
Weight Gain
Furthermore, Individuals who have depressive episodes during the winter or fall seasons typically also experience memory impairment and sleep issues. Research showed that individuals with SAD experience issues with recalling and recognizing tasks. Individuals who experience SAD also find that they have sleep issues or a disrupted circadian rhythm, resulting in individuals experiencing irregular sleep patterns and an increase in sleep time. This can lead to increased time in bed, more naps, and insomnia.
Treatment For Seasonal Affective Disorder
Light Therapy: involves using 2000 to 10,000 lux for 30 to 60 minutes at the same time every day, preferably in the morning. If you can only do short sessions (roughly 15 to 25 minutes a day), use 10,000 lux.
Antidepressants independently or combined with the other two treatments
Increase Natural Light: Light is a powerful external regulator of your circadian rhythm. Make time in your winter schedule to spend outdoors. The best time is morning or midday: take a 10-minute walk or sit outside and soak up sunlight. More light suppresses melatonin, the hormone that promotes sleepiness. A past study conducted by shows that light therapy had a mild to moderate effect in reducing depression symptoms; bright light reduced the risk of sadness by 36%, while infrared light reduced the risk of SAD by 70% (Field, 2024).
CBT Therapy: CBT can effectively target behavioral activation and cognitive restructuring during fall and winter. Behavioral activation targets anhedonia by identifying and scheduling pleasant tasks and activities into your daily routine to reduce isolation and depressed mood. Cognitive restructuring can be used to target negative thoughts related to the winter season by reframing them.
Increasing social interactions with your support system and staying consistent with a daily routine can also reduce depressive symptoms.
Questions to Ponder
Do you notice a shift in your mood during the colder seasons?
How do you adapt and cope physically, emotionally, and mentally when the seasons change?
What have you found most effective for reducing symptoms and surviving the fall and winter?
Sources
Farmers’ Almanac Staff. (2026, September 22). How much daylight will your state lose before winter? A state-by-state guide. Farmers” Almanac - Plan Your Day. Grow Your Life. https://www.farmersalmanac.com/daylight-lose-before-winter
Field, T. (2024). Seasonal affective disorder: A narrative review. Journal of Clinical Psychology and Neurology, 2(1), 1–2. https://doi.org/10.61440/jcpn.2024.v2.14
Gilles, V., Marc, H., Catherine, B., Laurence, R., Véronique, D., Marie-Lou, G., Jean, L., Didier, G., Pierre, M., Sophie, S., Marie, D., Julien, D., & Julie, C. (2011). Abnormal hypothalamic response to light in seasonal affective disorder. Biological Psychiatry, 70(10), 954–961. https://doi.org/10.1016/j.biopsych.2011.06.022
Øverland, S., Woicik, W., Sikora, L., Whittaker, K., Heli, H., Skjelkvåle, F. S., Sivertsen, B., & Colman, I. (2019). Seasonality and symptoms of depression: A systematic review of the literature. Epidemiology and Psychiatric Sciences, 29, e31. PubMed Central. https://doi.org/10.1017/S2045796019000209
Disclaimer: The information provided on this website, including all thoughts, strategies, and faith-based perspectives, is for educational and inspirational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, licensed therapist, or other qualified health providers with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.
If you are experiencing a mental health crisis, thoughts of self-harm, or a medical emergency, please call your local emergency services (like 911 or 988 in the US) or go to the nearest emergency room immediately.
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