Shorter days and longer nights can bring more than a temporary dip in mood. For people with seasonal affective disorder, the change in seasons can trigger depression that disrupts sleep, drains energy and makes everyday activities difficult for months.
In a report on seasonal depression, Newsday spoke to Long Island mental health professionals about recognizing the condition and seeking treatment rather than waiting for spring. Their message: recurring winter depression is not something people simply have to endure.
More than a dislike of winter
Seasonal affective disorder, often shortened to SAD, is depression with a recurring seasonal pattern. According to the National Institute of Mental Health, winter-pattern symptoms usually begin in late autumn or early winter and ease during spring and summer. Episodes can last about four to five months.
Symptoms can include persistent sadness, loss of interest in normally enjoyable activities, low energy, trouble concentrating and changes in sleep or appetite. Winter-pattern SAD may also involve oversleeping, carbohydrate cravings and withdrawing from other people.
The seasonal pattern matters in assessment. NIMH says diagnosis involves depressive episodes during a specific season for at least two consecutive years, with seasonal episodes occurring more often than episodes at other times. A clinician must assess the symptoms; feeling unhappy about cold weather alone does not establish the diagnosis.
Why daylight matters
Researchers are still studying the causes. Changes in daylight may affect the body’s internal clock and systems involved in mood and sleep. The condition is more common farther north, where winter daylight is shorter, but geography alone does not determine who develops it.
Newsday’s report describes how reduced energy and withdrawal can make the colder months harder to navigate. Maintaining social connections and spending time outdoors can support well-being, but they should not be presented as substitutes for treatment when depression interferes with daily life.
Treatment includes light therapy, counselling and medication
Treatment options include light therapy, psychotherapy and antidepressant medication, used alone or in combination according to an individual’s needs. Cognitive behavioural therapy adapted for SAD can help people respond to negative thoughts and plan activities during the months when symptoms tend to recur.
NIMH describes a common light-therapy approach using a 10,000-lux light box that filters ultraviolet light, generally for about 30 to 45 minutes in the morning. This is a treatment to discuss with a healthcare professional, not a recommendation to use tanning lamps or stare at an ordinary bright light.
People with certain eye conditions or who take medicines that increase sensitivity to sunlight may need medical supervision or a different treatment. Medication decisions should also be made with a clinician.
When to seek help
Persistent low mood, a loss of enjoyment or difficulty managing work and relationships warrants a conversation with a healthcare professional. Recognizing a repeated seasonal pattern can help clinicians plan care before symptoms become more disruptive.
Anyone having thoughts of suicide or self-harm should seek immediate help. In the United States, call or text 988. In an immediate emergency, contact local emergency services.
