Seasonal Affective Disorder: What It Is, Signs to Look For, and Natural Ways to Find Relief

SAD affects an estimated 10 million Americans every year.

As the days grow shorter and the sunlight fades, many people notice a shift in their energy, mood, and motivation. While it’s common to feel a little “off” during the darker months, some experience these changes more intensely. This condition is known as Seasonal Affective Disorder (SAD) — a type of depression that follows a seasonal pattern, usually appearing in late fall or winter.

In this blog, we’ll cover:

• What Seasonal Affective Disorder is

• Common symptoms and signs

• Causes and risk factors

• Why women experience SAD more often than men

• Effective, natural strategies for coping

• When to seek professional support

  
  

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a form of depression that occurs at the same time each year, typically in the colder months when daylight is limited. Experts believe it’s linked to the disruption of your body’s internal clock (circadian rhythm), along with changes in serotonin and melatonin levels that affect mood and sleep.

While it’s most common in winter, some people experience a less frequent “summer-pattern” SAD that’s triggered by too much heat or light.

Signs and Symptoms of Seasonal Affective Disorder

SAD can look like depression, but with a clear seasonal pattern. Common symptoms include:

• Persistent sadness or low mood

• Low energy and fatigue

• Sleeping more than usual (hypersomnia)

• Increased cravings for carbs or sugar

• Weight gain

• Difficulty concentrating

• Loss of interest in activities you once enjoyed

• Irritability or withdrawal from social interactions

  
  

If you notice these symptoms lasting more than two weeks and recurring around the same season each year, you may be experiencing SAD.

How Common Is Seasonal Affective Disorder?

SAD affects an estimated 10 million Americans every year, and another 10–20% experience milder symptoms known as the “winter blues.” Prevalence increases with latitude — meaning the farther you live from the equator, the greater your risk due to reduced daylight exposure.

Women vs. Men

Research shows that women are 3 to 4 times more likely than men to develop Seasonal Affective Disorder. While men who develop SAD often report more severe symptoms, women represent the majority of diagnosed cases.

Why is it higher in women?

• Hormonal differences: Estrogen and progesterone fluctuations can influence serotonin and melatonin regulation, making women more vulnerable to mood changes tied to light exposure.

  
  

• Biological sensitivity: Women’s circadian systems may be more sensitive to seasonal changes in light.

  
  

• Sociocultural factors: Women are more likely to seek help, which increases diagnosis rates. They may also carry more seasonal stressors related to family, caregiving, and holiday responsibilities, compounding symptoms.

  
  

What Causes Seasonal Affective Disorder?

Research points to several contributing factors:

• Reduced sunlight → disrupts circadian rhythms and lowers serotonin.

  
  

• Melatonin imbalance → darker days increase melatonin, making you feel more tired.

  
  

• Geography → those living farther from the equator are more likely to develop SAD.

  
  

• Personal history → people with a history of depression or family history of mood disorders may be more vulnerable.

  
  

• Gender and hormones → as mentioned earlier, women’s hormone cycles can increase susceptibility.

  
  

Natural Ways to Relieve Symptoms of Seasonal Affective Disorder

Fortunately, there are many holistic and evidence-based strategies that can help lift your mood and energy during the darker months:

1. Light Therapy (Phototherapy)

Special light boxes mimic natural sunlight and help reset your circadian rhythm. Using one for 20–30 minutes each morning can significantly improve symptoms.

2. Get Outside Daily

Even on cloudy days, natural light exposure helps regulate serotonin and melatonin. Aim for at least 20 minutes outside, ideally in the morning.

3. Move Your Body

Exercise is a natural antidepressant. Try activities you enjoy — whether it’s walking, yoga, or strength training — to boost endorphins and reduce stress.

4. Supportive Nutrition

Focus on whole foods rich in omega-3s, vitamin D, and complex carbohydrates. These nutrients support brain health and stable mood.

5. Mind-Body Practices

Meditation, breathwork, yoga nidra, or emotional healing techniques (such as the Feel Better Fast Technique™) can reduce stress, increase resilience, and help you shift out of negative emotional patterns.

6. Stay Connected

Social support is key to emotional well-being. Plan regular check-ins with friends or join a supportive group during the winter months.

When to Seek Professional Help

While lifestyle strategies can be effective, it’s important to seek help if:

• Symptoms last for weeks without improvement

• You find daily functioning difficult

• You experience hopelessness or thoughts of self-harm

Mental health professionals can offer additional support through therapy, medication (if needed), and holistic approaches.

Frequently Asked Questions About Seasonal Affective Disorder

Can Seasonal Affective Disorder go away on its own?

For some people, SAD symptoms may improve naturally in the spring and summer when daylight increases. However, without support, symptoms can return year after year. Using strategies like light therapy, vitamin D, and emotional healing tools can help reduce recurrence and severity.

What vitamin helps with Seasonal Affective Disorder?

Vitamin D is most often linked to Seasonal Affective Disorder because lower sunlight exposure reduces the body’s ability to produce it. A deficiency in vitamin D may contribute to low mood and fatigue. Many people with SAD benefit from vitamin D supplementation, but it’s best to check with your healthcare provider.

How is Seasonal Affective Disorder different from depression?

While SAD is a type of depression, the key difference is its seasonal pattern. Symptoms consistently appear in fall or winter and lift in spring or summer. Non-seasonal depression can occur anytime and is not tied to light exposure.

Who is most at risk for Seasonal Affective Disorder?

SAD is more common in women than men (3–4 times higher) and often develops between ages 18–30. People who live farther from the equator, have a family history of depression, or already experience mood disorders are also at higher risk.

What is the best treatment for Seasonal Affective Disorder?

There isn’t a single “best” treatment, but research shows that light therapy, vitamin D, regular exercise, balanced nutrition, and counseling can all be effective. Many people find the best results come from combining lifestyle changes with professional support.

Final Thoughts

Seasonal Affective Disorder can make the winter months feel long and heavy, but you don’t have to suffer in silence. By understanding the condition, noticing the signs, and adopting supportive strategies, you can reclaim your energy and mood — no matter the season.

If you’re ready to explore deeper healing tools, including the Feel Better Fast Technique™, I invite you to book a service or download my free Pulse Points Stress Tool to start feeling relief today.