Are You Suffering from S.A.D?

What is S.A.D?

Seasonal Affective Disorder (SAD) is a form of depression triggered by the changing seasons. During late fall, we see a change in the light around us and many people are affected by it. 

Here in the northern hemisphere, we are in fall season right now and that means that it's getting darker in the morning and evenings. When we wake up, and come home from work in the dark, it can feel a bit like we're in perpetual darkness. This is especially true for those of you who work in an office without natural light, since many of us don't have the luxury of sitting near a window. 

Right now I'm an elementary teacher but I have worked in the city for a major publishing firm. I know what it feels like to work in a cubicle all day. 

SAD is no joke and many of us feel the affects of it this season.

Here are some of the symptoms to look out for:

Lack of energy. Feeling like your limbs are heavy.

Loss of interest in normal things that you enjoy.

Feeling sad and depressed for no apparent reason.

Trouble concentrating on tasks.

Feeling useless and worthless.

Spending more time cooped up at home instead of socializing.

Moody and prickly behavior. 

Sleep problems (especially sleeping too much)

It's normal to feel a little blue in the colder months because we don't go outdoors as much and spend time cooped up inside watching Netflix. 

SAD goes beyond the normal "blues" by affecting your normal life in the way you feel and think. There are about 5% of adults in the U.S. who experience SAD, starting as young as between the ages of 18 and 30. 

This is the kicker. (I was surprised when I researched this fact.) There are up to 20% of people in America that might have a mild form of the winter blues.

Why do people get SAD?

Researchers don't know why some people get depressed in the darker months but there are several theories. 

Melatonin Boost - Our brain produces a hormone called Melatonin which makes us sleep. In darker months, we might feel more sleepy due to an over production of Melatonin. 

You can combat your need to sleep with spending more time outside in the daylight. Get your lunch from a deli further away from work and feel the sun on your face.

Vitamin D deficiency - This vitamin comes from natural sunlight and it's responsible for boosting our overall health, including our Serotonin levels. During fall we experience less hours of sunshine and it can cause us to become deficient in vitamin D. 

Brain chemical imbalance - Yeah you heard me. It's those pesky hormones wrecking havoc in your head. There are brain chemicals called neurotransmitters that communicate with your nerves. One of those chemicals is called Serotonin, which is our happy hormone and is responsible for how you are feeling. The sunshine regulates our Serotonin levels in our bodies and if you are affected by the darker nights, this is the reason why. 

Biological changes - Our bodies depend on sunlight for our circadian rhythms (our internal body clock) to function at its best. When there is less sunlight our internal clocks can shift our moods and our hormones. 

This means that you might struggle with waking up when it's dark outside and you might want to turn in earlier at night.

If you are one of these people who are affected by SAD, don't worry because there is hope. Go and see your doctor and explain how you feel and they might offer you one of these treatments:

Bright light therapy (or Photo therapy) is a special lamp with white fluorescent light tubes covered with a plastic screen to block out UV light. The light is twenty times stronger than normal indoor light and you use it by putting it in the room you are in while doing normal tasks. The only thing you have to remember is to not look directly into the light because it can harm your eyes. 

Cognitive Behavioral Therapy (CBT) is a talk therapy. You don't have to hire an expensive therapist unless you want to. A good friend with a listening ear can also make small miracles by sharing a coffee or a glass of your favorite "something."

Anti-depressants - For me this was a last resort, but as much as I hate taking drugs I'm not ashamed to admit to having taken them. Anti-depressants can help you through some dark times.  

Spending time outdoors (My personal favorite) I'm a great believer in what the natural world can do for us. At the end of the day, we are mammals and we need to be outdoors. I crave the beach and the mountain trails after teaching all day and I take my kids whenever I get the chance. (Even twenty minutes in our local park will do wonders for my busy head.)

Vitamin D supplements - Check with your doctor first if you are able to take a vitamin D supplement. I take them during the darker months and it's helped me.

If you are affected by SAD, or you know someone who might be suffering, then take good care of yourself. Don't isolate from your friends and loved ones. Instead have a back up plan that doesn't involve a big tub of ice cream on the sofa.

Here are some articles that I have read about Seasonal Affective Disorder. (SAD) if you are interested in the science behind it.

https://www.psychologytoday.com/gb/conditions/seasonal-affective-disorder

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression

https://www.theguardian.com/society/2025/nov/02/how-to-beat-the-winter-blues-seasonal-affective-disorder

https://cptsdfoundation.org/?s=seasonal+affective+disorder&et_pb_searchform_submit=et_search_proccess&et_pb_include_posts=yes&et_pb_include_pages=yes

My name is Lizzy. I'm a trauma survivor, a wife, a mom, a teacher, and an author.

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Here are a few links to my top articles:

Are You Searching for Peace?

https://medium.com/illumination/are-you-searching-for-peace-cd54d76231c8

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https://medium.com/activated-thinker/looking-for-a-change-f391e85abbd7

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The Knock on the Door that Changed My World

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