After the hustle and bustle of the holidays, meeting up with friends, visiting with relatives, gift exchanges, and lots of great food; winter can seem never ending. The nights are longer, the weather is colder, and even though you may be embracing that New Years resolution to visit the local gym or get more steps in at the Tennessee Riverpark; your mood may be low. 

Seasonal Affective Disorder (SAD) is a type of depression linked to changes in season, especially during the fall and winter months. It is often referred to as the “winter blues”. Shortened exposure to natural sunlight is thought to be the cause and symptoms can range from just feeling low or off, to withdrawal, anxiety, and even severe depression. Over 10 million Americans are affected by SAD yearly. In this guide, we’ll look at what seasonal affective disorder is, causes, symptoms, and treatment.  

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What is Seasonal Affective Disorder? 

Seasonal Affective Disorder is a type of depression usually beginning in the fall and continuing through the winter. Most people feel relief from symptoms of SAD in spring. However, some people report having SAD in early spring or summer. The cause of SAD is thought to be due to decreased sunlight exposure which disrupts our body’s natural circadian rhythm, making us moodier and more tired throughout the day. Serotonin and Melatonin levels can also be disrupted in the winter, potentially triggering depression, exhaustion, and leaving us temperamental.  

Several factors can increase the risk of seasonal affective disorder. People with a personal or family history of depression or bipolar disorder are more likely to experience SAD. Living farther from the equator also raises risk, as shorter days and longer winters mean less sunlight exposure. Low vitamin D levels may play a role as well, since sunlight helps regulate serotonin, a key mood-related chemical in the brain. During winter, reduced sun exposure and changes in diet can further contribute to these challenges, especially around the holidays when fattier, less nutritious food is consumed.   

Symptoms of Seasonal Affective Disorder: 

People often dismiss these symptoms of SAD as just part of the ‘blah’ of winter, but it is important to acknowledge and address these changes in your normal behavior as they can negatively impact our well-being.  

• Low energy and fatigue. You may feel tired and drained throughout the day, even after getting enough sleep. 
• Changes in appetite. You may experience a decreased appetite or have cravings for unhealthy foods which can result in weight gain. 
• Feelings of sadness, listlessness, or hopelessness. You may feel down, depressed, or even hopeless, with a pessimistic outlook on life. 
• Loss of interest in activities. You may lose interest in hobbies, activities, and social interactions that you once enjoyed. 
• Difficulty concentrating. You may find it hard to focus on tasks or make decisions. 
• Changes in sleep patterns. You may sleep more or less than usual, and your sleep quality may suffer. 

Some people may suffer from severe, or chronic, seasonal affective disorder. If you ever experience thoughts of self-harm or feel overwhelmed by emotional distress, seeking immediate medical or professional support is strongly encouraged. 

If you are wrestling with any of these symptoms of SAD, contact AFC and book an appointment for expert treatment and care.  

Treatment of Seasonal Affective Disorder:  

While seasonal affective disorder can be disruptive during the fall and winter, fortunately, there are several effective treatment options. Light therapy stands out as a leading method for best results, but psychotherapy, lifestyle and behavioral changes, and sometimes medications also play a key role in helping you get back to feeling your best. 

Light Therapy 

Light therapy, or phototherapy, is a treatment that involves exposure to bright artificial light. It’s safe and one of the most effective treatments for SAD, particularly when used in conjunction with other lifestyle changes and self-care habits. It uses bright light to mimic natural sunlight to help regulate the body’s internal clock and improve mood. 

• Typically used each morning for 20–30 minutes, shortly after waking up 
• Helps reduce excess melatonin and boost serotonin activity 
• Many people notice improvement within 1–2 weeks 
• Non-invasive, drug-free, and generally well tolerated 

Light therapy can be especially helpful for symptoms such as low energy, fatigue, depression, hopelessness, and social withdrawal. An AFC medical provider can help determine whether light therapy is appropriate and recommend proper use.  

While light therapy is a safe and effective treatment for many people with SAD, individuals who experience migraines should speak with an AFC medical provider before starting a light therapy routine. Traditional bright light therapy can sometimes trigger migraine symptoms. However, emerging research suggests that green light therapy may be a gentler alternative for those who are sensitive to bright light, offering hope for relief without the added discomfort. 

Psychotherapy  

Cognitive Behavioral Therapy (structured, short-term talk therapy) tailored for SAD helps individuals recognize and change negative thought patterns and behaviors that worsen symptoms. Some suggest psychotherapy may provide lasting benefits across winter seasons. 

Antidepressant Medications 

Prescription medications can also be an effective method of treating SAD.  Antidepressants are commonly used to help regulate mood. Coupled with light therapy, medications can be that extra boost some need to mitigate the winter blues.  

Lifestyle and Behavioral Strategies  

Encouraging regular physical activity, optimizing sleep schedules, increasing outdoor daylight exposure when possible, stress-reduction techniques, and implementing a more balanced diet with added Vitamin D can all support recovery and reduce symptoms of winter depression. 

Combining Approaches for Maximum Support 

For many individuals, the most effective treatment plan involves a combination of light therapy, psychotherapy, and lifestyle adjustments. Clinicians often tailor therapies based on symptom severity, individual preferences, and responses to initial interventions. 

Personalized Self-Care 

In addition to light therapy and other treatment options, incorporating self-care practices into your routine can significantly help manage the effects of SAD. Self-care involves taking care of your physical and emotional well-being, particularly during the darker months when SAD symptoms may be more prevalent. 

Some personalized self-care strategies that can help alleviate SAD symptoms: 

• Spend time outdoors during daylight hours 
• Stay physically active with regular exercise 
• Maintain a balanced, nutritious diet 
• Keep a consistent sleep schedule 
• Stay socially connected with friends and family 
• Make time for activities that promote relaxation and enjoyment 

Tips for Prevention 

• Limit screen time, especially at night: Screen usage, particularly before bed, can interfere with sleep quality and schedule. Reducing screen time supports better sleep, lowers mental overstimulation, and can improve mood and emotional regulation. 
• Get outside whenever possible: Natural daylight exposure, even on cloudy days, helps regulate the body’s internal clock and supports serotonin production. A short daily walk outdoors can make a meaningful difference to your mental and physical wellbeing. 
• Exercise consistently: Regular physical activity boosts endorphins, reduces stress, and improves energy levels. Consistent movement can help counteract low mood, fatigue, and listlessness associated with SAD. 
• Staying socially connected: Maintaining social interaction with friends, family, or support groups helps reduce isolation and emotional withdrawal, both common symptoms of SAD. 

When to visit AFC Urgent Care for help with Seasonal Affective Disorder 

If symptoms of seasonal affective disorder interfere with daily life, worsen, or include severe depression, anxiety, or changes in sleep or appetite, medical evaluation is recommended. An AFC urgent care provider can help assess symptoms and discuss treatment options, including light therapy and other supportive care for effective relief from the “winter blues”. 

Walk in or book online to schedule an appointment with one of our AFC Urgent Care providers.