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When the Days Get Shorter: Understanding Seasonal Affective Disorder (SAD)

November 13, 2025  |  coping, Counseling, mental health, seasonal affective disorder
person appearing depressed sitting head in hands at a table
Photo by Andrew Neel: https://www.pexels.com/photo/man-in-gray-long-sleeve-shirt-sitting-on-brown-wooden-chair-5255996/

Winter is well on its way, and while this time of year can offer cozy moments and holiday traditions, it can also be a difficult season for many Southwest Ohio residents.

The combination of cold weather, more time cooped up indoors, and fewer daylight hours can lead to a noticeable shift in our moods and motivation. For some people, the transition to winter can bring on a type of depression called Seasonal Affective Disorder (SAD).

SAD is often misunderstood, but it is treatable. Understanding the symptoms of SAD and how to manage them can help you or someone you care about take steps to feeling better in the winter months.

What is Seasonal Affective Disorder? Seasonal Affective Disorder is a type of depression linked to seasonal changes. It most often occurs during the transition from summer to fall and winter, but a small percentage of people experience SAD in the summer months. SAD is more common in women than in men. It can run in families, especially those with a history of mental health conditions such as depression, bipolar disorder, or anxiety.

What are the Symptoms of Seasonal Affective Disorder? The symptoms of SAD typically set in when daylight hours decrease in the winter months. Unlike a short period of the “winter blues,” the symptoms of SAD last for two weeks or more at a time and affect daily functioning.

Look out for symptoms such as:

  • Feeling sad, “down,” or “low” most of the day
  • Changes in sleep patterns, including oversleeping or insomnia
  • Loss of interest in hobbies and social activities
  • Changes in appetite, often craving carbohydrates and “comfort” foods
  • Low energy and fatigue

When to Seek Help for Seasonal Affective Disorder The symptoms of SAD usually resolve in the spring and summer months, but that doesn’t mean you have to tough it out alone.

There are proactive steps you can take to address SAD, including:

  • Seek Sunlight: Bundle up and take a walk outdoors, even for 15 minutes. Sitting by a window or getting a “sun lamp” can also help. ● Vitamin D: Some research suggests that Vitamin D may help with mild depression. Vitamin D can be obtained through supplements, exposure to sunlight, or certain foods such as fish, egg yolks, and cheese. Remember to talk to your doctor before taking any new supplements.
  • Stay Active: Getting 30 minutes of exercise five days a week is one of the best ways to address stress, improve mood, and fight the symptoms of SAD. Try an indoor activity, such as yoga, Tai Chi, dancing, or walking in a mall or community center.
  • Keep Up with a Routine: Fewer daylight hours can make it difficult to maintain a steady routine of sleeping, mealtimes, and socialization. If you’re dealing with SAD, it’s important to keep your routine as consistent as possible. Having a predictable schedule and something to look forward to each day is a great way to maintain your mood and energy levels in the winter months.

If you’ve been struggling with SAD for over 2 weeks and feeling hopeless, turning to drugs or alcohol to cope, or having thoughts of suicide, don’t wait to seek help. The Mental Health Recovery Board Serving Warren & Clinton Counties is here for you. We work with local provider agencies to ensure residents of Warren and Clinton counties have access to quality, supportive services close to home, all year round.

If you’re looking for mental health resources for yourself or a loved one, this is your starting point for help and hope. Contact us today to learn more and get connected.

Need help now? Call or text 988 for free, confidential support 24 hours a day, 7 days a week.