If you are having thoughts of suicide, or you are worried about someone who is, call or text 988 to reach the Suicide and Crisis Lifeline. It is free, confidential, and available 24 hours a day.
Feeling depressed in the winter is not a character flaw, and it is not just the holidays. For many people it is seasonal affective disorder (SAD), a type of depression tied to shorter daylight hours. It tends to follow a predictable seasonal pattern, and it responds well to treatment, including talk therapy.
Key takeaways
Seasonal affective disorder is a type of depression that follows the seasons, most often starting in late fall and lifting in spring. Researchers link it to changes in circadian rhythm, melatonin, and serotonin that come with less exposure to daylight. The National Institute of Mental Health (NIMH) estimates that millions of Americans experience SAD, and many do not know they have it.
Depression itself is one of the most common mental health conditions in the country. According to NIMH, an estimated 21.0 million U.S. adults had at least one major depressive episode in 2021, which is 8.3 percent of all adults. For people with the seasonal pattern, NIMH reports that SAD occurs much more often in women than in men, is more common in people living farther north where winter daylight hours are shorter, and typically lasts about 4 to 5 months out of the year.
SAD symptoms mirror those of other forms of depression. They matter most when they arrive and depart with the seasons. Watch for:
If thoughts of suicide are part of your winter, treat that as urgent no matter the season. Call or text 988 now, and tell someone you trust.
The good news is that SAD is treatable, and you have more than one evidence supported path.
Light therapy. Per NIMH, this involves sitting in front of a very bright light box (10,000 lux) for about 30 to 45 minutes a day, usually first thing in the morning, from fall to spring. Talk with your doctor before starting, especially if you have eye conditions or bipolar disorder.
Talk therapy. NIMH highlights a form of cognitive behavioral therapy adapted for SAD (CBT-SAD) that helps you replace harsh seasonal thoughts with more accurate ones and rebuild engagement with activities you enjoy, even in winter.
Medication. Antidepressant medication helps some people with SAD. Prescribing is a physician's lane, so questions about whether medication fits your situation belong with your doctor or another medical provider. Foundations Counseling provides talk therapy, and we are glad to coordinate care alongside your physician.
Vitamin D. The research here is mixed. NIMH notes that some studies find vitamin D as effective as light therapy while others find no effect, so treat it as a conversation with your doctor rather than a cure.
Do not wait for spring to feel like yourself again. Reach out for help if your low mood lasts for days at a time, if you are losing interest in things you normally enjoy, if your sleep or appetite has changed, or if you are turning to alcohol for comfort or relaxation. If getting through the day feels heavy, these gentle routines for low energy days can help you take the first small steps while you line up support.
If winter depression is a pattern for you, the best time to act is early fall. Here are 5 ways to get ahead of seasonal affective disorder before the darkest months arrive.
Yes. Seasonal affective disorder is a recognized type of depression that follows a seasonal pattern, most often beginning in late fall and improving in spring. Researchers connect it to circadian rhythm, melatonin, and serotonin changes driven by reduced daylight, not to personal weakness or a failure to think positively.
According to the National Institute of Mental Health, SAD occurs much more often in women than in men, and it is more common in people who live farther north, where winter daylight hours are shorter. Symptoms typically last about 4 to 5 months out of the year.
Evidence supported options include daily morning light therapy with a 10,000 lux light box, cognitive behavioral therapy adapted for SAD, and antidepressant medication prescribed and managed by a physician. Many people combine approaches. A therapist can help you build a plan and coordinate with your doctor.
If you are having thoughts of suicide or death, call or text 988 right away to reach the Suicide and Crisis Lifeline. If your symptoms are persistent but not an emergency, schedule time with a therapist and your doctor, and let someone close to you know what you are carrying.
Clinically reviewed by Chris Berger, M.A., LPC, NCC.
You do not have to white knuckle your way to spring. Our caring therapists help Northern Colorado clients treat seasonal depression with proven talk therapy approaches, and your first consultation is free. Most new clients have their first appointment within about 48 hours. Schedule your free consultation or call 970.227.2770.
If this winter has brought thoughts of suicide, please do not carry them alone. Call or text 988 any time, day or night.