Seasonal Affective Disorder (SAD): Why You Feel Worse in Winter — and What Helps

Do you find yourself feeling persistently low, exhausted, or unmotivated as the days get shorter — only to feel better again come spring? You may be experiencing Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern.

SAD affects roughly 5% of U.S. adults, with another 10–20% experiencing milder "winter blues." It's most common in regions with shorter winter daylight hours, but it can affect anyone — including residents of Virginia and the mid-Atlantic.

What Is Seasonal Affective Disorder?

SAD is a type of major depressive disorder with a seasonal pattern — most commonly beginning in late fall and lifting in spring. A smaller subgroup of people experience the reverse: summer-onset SAD.

Recognizing the Symptoms

Winter-pattern SAD symptoms often include:

Persistent low mood most of the day, nearly every day

Loss of interest in activities you once enjoyed

Low energy and feeling "weighed down"

Oversleeping: (in contrast to insomnia in typical depression)

Craving carbohydrates and weight gain

Difficulty concentrating

Feelings of hopelessness, worthlessness, or guilt

Social withdrawal — "hibernating"

If these symptoms return year after year as the seasons change, SAD may be the cause.

What Causes SAD?

Research points to several biological factors:

Reduced sunlight: disrupts your body's internal clock (circadian rhythm)

Drops in serotonin: , a neurotransmitter linked to mood

Increased melatonin production: , which can worsen sleepiness and low energy

Vitamin D deficiency: , common in winter months

Evidence-Based Treatments

The encouraging news: SAD responds very well to treatment. Most people see significant improvement within weeks of starting an effective plan.

Light Therapy (Phototherapy)

Daily exposure to a 10,000-lux light box for 20–30 minutes each morning is a first-line treatment. Studies show it is as effective as antidepressants for many people with SAD.

Medication

SSRIs, particularly when started before symptom season begins, can prevent and treat SAD. Bupropion XL is FDA-approved for the prevention of seasonal depression.

Cognitive Behavioral Therapy for SAD (CBT-SAD)

A specialized form of CBT that addresses the negative thought patterns and behavioral withdrawal that fuel seasonal depression.

Lifestyle Strategies

Get outdoors during daylight hours when possible

Exercise regularly — even short daily walks help

Maintain a consistent sleep schedule

Have your vitamin D level checked

Stay socially connected, even when you don't feel like it

When to Get Professional Help

If your seasonal symptoms interfere with work, relationships, or daily functioning — or if you're experiencing thoughts of self-harm — don't wait for spring. SAD is a real, diagnosable medical condition, and you don't have to white-knuckle your way through another winter.

At The Restora Psychiatry, we evaluate and treat all forms of depression, including SAD. Through in-person visits in Richmond, Virginia or telepsychiatry across the state, we can build a personalized plan combining light therapy guidance, medication when appropriate, and supportive care. Schedule a consultation today — relief from seasonal depression is closer than you think.