Published December 28th, 2023

4 min read

Learn the signs, symptoms, and treatments for seasonal affective disorder.

Written by Simon Spichak

Does it feel like you get extra tired, anxious, and less productive in the winter? It might get harder to get out of bed, and you might lose some of the joy that comes with playing video games or your other hobbies. It’s not just you — it might be seasonal affective disorder (SAD). About one in 20 people experience this disorder, often starting when they’re between 18 and 30. Fortunately, there are lots of strategies and treatments to help you manage the symptoms.

What are the symptoms of seasonal affective disorder?

SAD shares a lot of the same symptoms as depression; however, these symptoms only occur during the winter season. Here’s what you need to look out for:

Feeling sad or depressed more than usual
Losing interest or pleasure in your hobbies
Changes in appetite often leading to a craving for more carbs
Insomnia or sleeping too much
Feelings of shame, worthlessness, or guilt
Problems with thinking, concentrating, or planning
Thinking about death or suicidal ideation

Can seasonal affective disorder happen in the summer?

While SAD is more commonly experienced in winter, some people experience it during the summer months. While the psychological symptoms are generally similar, people who experience summer SAD experience more agitation, restlessness, and a loss of appetite.

What causes seasonal affective disorder?

Scientists have found three factors that can contribute to the development of SAD.

The body’s 24-hour clock, called the circadian rhythm, can’t properly adjust to the shorter days in winter or the longer days in summer. In addition, changes in brain signaling molecules and hormones might contribute. The brain chemical serotonin isn’t as active while the levels of the sleep hormone melatonin increase.

Other factors like low levels of Vitamin D, a family history of SAD, or other mental health conditions like anxiety, depression, or bipolar disorder may put you at risk.

Treating seasonal affective disorder

There are many effective ways to support or treat the symptoms of SAD.

Light therapy

Light therapy is kind of what it sounds like. It involves sitting in front of a 10,000 lux light box for about 30 minutes, usually after waking up. This helps your body’s internal clock adjust so you aren’t exhausted for the entire day.

Unlike antidepressant drugs, light therapy can often work quickly with few side effects. Note that light boxes are not regulated like drugs and other medicines, so you must use trustworthy sources to help you find the right device.

Psychotherapy

Therapists often use cognitive behavioural therapy and dialectical behaviour therapy to help you get a handle on your symptoms.

This means teaching you healthy strategies for managing stress, learning how to accept the thoughts and feelings you can’t control while changing how you respond to them, and developing healthy habits that can help you improve your sleep and ensure you’re eating properly.

Medications

Sometimes, a light box and therapy alone cannot treat all of your symptoms. Speak with your doctor or psychiatrist about some of the medications available to help you treat SAD.

Ready to get SAD under control?

Resolvve’s psychotherapists are trained to support you as you navigate your SAD symptoms. In addition, they understand that these symptoms can also impact how you perform in school and can work with you on strategies that can help you stay focused and alert so that you can continue to succeed in the classroom.

If you want to learn how we can help, book a free 15-minute consultation today.

Please note that this post is written for educational purposes; it is not therapy. If you need to talk to a professional, please book a consultation with a psychotherapist through Resolvve.

What is Seasonal Affective Disorder?