As winter settles in, the days get shorter, the weather gets colder, and many people notice their mood shifting in ways they didn’t expect. You may feel more tired, unmotivated, or withdrawn. You may find yourself cancelling plans, sleeping more but feeling less rested, or craving comfort foods. While many people casually refer to this as the “winter blues,” these seasonal changes may actually signal something deeper.
This pattern is commonly linked to Seasonal Affective Disorder, a type of depression that appears in the fall and winter and improves again in the spring and summer.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder, or SAD, is a mood disorder that returns around the same time each year and often includes symptoms such as:
Loss of energy and drive Reduced interest in activities Difficulty concentrating Sleeping more but still feeling tired Craving sweets and carbs Increased eating and weight gain Feelings of sadness and irritability
These symptoms are often minimized or brushed off as normal winter fatigue, but SAD is more common than people realize, and understanding the causes can help you find relief.
Why Does SAD Happen? Key Biological and Environmental Factors
1. Reduced Sunlight Exposure
One of the biggest contributors to SAD is the lack of sunlight in winter. Shorter days mean less natural light, which disrupts mood-regulating brain chemicals, reduces alertness, and lowers overall energy.
2. Changes in Sleep and Eating Patterns
Your circadian rhythm, the body’s internal clock, relies on light cues to regulate sleep and wake cycles. When days get darker earlier, your rhythm can shift, leading to oversleeping, daytime fatigue, and lower motivation. This can also influence appetite and cravings.
3. Personal and Family History
Some people are more sensitive to seasonal changes, especially if there is a family history of mood disorders. SAD also occurs more often in women and often begins in adolescence or early adulthood. Paying attention to yearly patterns in your own mood is a helpful first step.
If you recognize these symptoms in yourself, you’re not alone, and there are effective ways to manage them.
How to Support Your Mental Health During the Winter Months
Increase Daily Light Exposure
Spend more time outdoors during daylight hours or sit near natural light indoors. Even simple changes like opening blinds or taking a short walk in the morning can help regulate your energy and mood.
Move Your Body and Nourish Yourself Well
Exercise boosts endorphins and supports mental clarity. Eating nutrient-dense meals that include protein and vegetables can help stabilize mood and prevent energy crashes during the day.
Stay Connected Socially
Winter often makes people want to isolate, but maintaining social connection is one of the strongest protective factors against seasonal depression. Scheduling regular check-ins or low-key hangouts can help you feel supported and grounded.
How Therapy Can Help You Manage Seasonal Affective Disorder
Working with a therapist can help you understand the patterns behind your winter mood shifts and build tools to manage them. Cognitive Behavioral Therapy (CBT) has been shown to be especially effective for SAD. CBT can help you:
Challenge negative thoughts that intensify during winter Build healthier routines for sleep, light exposure, and activity Strengthen coping tools for managing fatigue, sadness, and irritability
At Catalyst Counseling, we have therapists trained in CBT and experienced in treating depression, anxiety, and seasonal mood changes.
If you live in Maryland or Virginia, we’re here to support you through the winter months and help you feel more like yourself again.
Schedule an Appointment
Phone: (571) 596-7864
Email: referrals@catacounseling.com
Website: www.catalystcounselingtherapy.com
Written by:
Katie Abendschoen intern therapist