The ‘most wonderful time of the year’ can leave you feeling SAD, which stands for seasonal affective disorder. It is a type of depression that impacts us during certain seasons, most often during fall and winter. Many experts believe that reduced daylight sets off a chemical reaction in the brain, leading to symptoms of depression.
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What Are the Symptoms of SAD?
According to the Cleveland Clinic, the symptoms of Seasonal Affective Disorder are:
- Sadness, feeling depressed most of the day, almost every day.
- Anxiety.
- Carbohydrate cravings and weight gain.
- Extreme fatigue and lack of energy.
- Feelings of hopelessness or worthlessness.
- Trouble concentrating.
- Feeling irritated or agitated.
- Limbs (arms and legs) that feel heavy.
- Loss of interest in usually pleasurable activities, including withdrawing from social activities.
- Sleep problems (usually oversleeping).
Who Experiences SAD?
According to the National Institute of Mental Health, SAD develops in young adulthood, and it is more often seen in females than males. Those living in the Northern parts of the United States are more likely to feel the impact of shorter daylight hours, such as in Alaska and New England, than in states like Texas or Florida. In addition, if you have been previously diagnosed with depression or bipolar II disorder, you may be susceptible to SAD symptoms.
If you think you may have this disorder, see your health-care provider, who will ask about your history of symptoms and may perform blood tests to rule out disorders with similar symptoms to SAD.
Top Ten Cities Where SAD Hits Hardest
For the past four years, Thriveworks has analyzed Google search trends and weather trends to predict when SAD may peak. In 2025, it was the third week of November. In addition, they have identified the ten markets where SAD hits the hardest:
- Idaho Falls, ID
- Harrisonburg, VA
- Springfield, MA
- Salt Lake City, UT
- Syracuse, NY
- Missoula, MT
- Ottumwa, IA
- Bowling Green, KY
- Binghamton, NY
- Utica, NY
The Best Treatments for SAD
To effectively treat SAD, you may need a combination of the following treatments.
- Light therapy
- Cognitive behavioral therapy
- Antidepressant medication
- Spending time outdoors
- Vitamin D supplements
“Treatment is the same as with other types of depression,” says Nicole Nicome, M.D., of Atlanta, except for light therapy. Antidepressant medication can be effective, as well as talk therapy, exercise, getting enough sleep, and maintaining a healthy diet. Light therapy is a special treatment for SAD that uses a 10,000 lux light source that mimics sunlight. Most practitioners instruct patients to sit in front of a light for 30 minutes a day to simulate sunlight. If light therapy is going to work, it usually does so in three to four weeks.
In addition, Katie Hanselman, a board-certified psychiatric nurse at Thriveworks, suggests these additional actions that can help you manage symptoms:
- Wake up at the same time every day—yes, even weekends. Your circadian rhythm controls serotonin production, and inconsistent wake times disrupt this system. A stable wake time naturally regulates your sleep-wake cycle within two to three weeks, even if your bedtime varies. Rising at the same time every day can naturally stabilize a variable bedtime.
- Move your body in ways that feel good. Whether it’s a YouTube yoga class, a walk with the dogs, joining a fitness class, or taking the stairs, it all counts. Physical activity supports mood regulation, but the key is consistency over intensity.
- Connect with people daily, even in small ways. Seasonal depression often comes with the urge to isolate, which can worsen symptoms. Daily social contact—whether it’s dinner with family, helping a neighbor, or simply a text to friends—helps counter the loneliness-depression cycle.
- Limit alcohol and other substances. While it can be tempting to think that a drink or two will ease your distress, substance use typically worsens existing depression symptoms. If you use substances regularly, check with a professional before stopping on your own to make sure you have the support you need.
As with any depressive disorder, if your thoughts turn to hurting yourself or anyone else, get help immediately.
Resources
John Hopkins: What is Seasonal Affective Disorder?
