Coping with Seasonal Affective Disorder (SAD)

As the days get shorter and the sunlight fades, many people notice a shift in their mood. You might feel more tired than usual, less motivated, or even disconnected from things you normally enjoy.

If this sounds familiar, you’re not alone. You could be experiencing Seasonal Affective Disorder, or SAD—a form of depression that typically occurs during the fall and winter months.

As a licensed therapist serving clients across New York and Connecticut, I work with individuals who experience this every year. The good news? There are effective ways to manage it.

What Is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that's linked to the change in seasons—most commonly beginning in the late fall or early winter and improving in spring. While it can affect anyone, it’s more common in colder climates and people who spend long periods indoors.

Common Symptoms of SAD

• Low energy or fatigue

• Feeling sad or down most of the day

• Difficulty concentrating

• Changes in appetite (especially craving carbs)

• Sleeping more than usual

• Withdrawal from social activities

• Loss of interest in things you used to enjoy

SAD is more than just “winter blues.” If these symptoms interfere with your daily life, it’s time to seek support.

Why Does SAD Happen?

The exact cause of SAD isn’t fully understood, but several factors contribute:

• Reduced sunlight exposure can disrupt your internal clock (circadian rhythm)

• Lower serotonin levels, a mood-regulating brain chemical, may be linked to less daylight

• Melatonin imbalances can affect your sleep and mood

These changes can create a perfect storm that affects how you feel physically, mentally, and emotionally.

How to Cope with SAD: Therapist-Recommended Tools

Here are evidence-based strategies I recommend to clients dealing with SAD:

1. Maximize Natural Light

Spend time outside during daylight hours—even 20 minutes can help. Open blinds, sit near windows, or take a short walk when the sun is out.

2. Try Light Therapy

A light therapy box mimics natural sunlight and may improve mood in as little as 1–2 weeks when used daily. Be sure to talk with a professional before starting.

3. Stay Physically Active

Regular exercise boosts serotonin, improves sleep, and helps regulate your mood—even gentle movement like stretching or walking can make a difference.

4. Maintain a Routine

SAD often disrupts sleep and appetite. Try to keep consistent wake/sleep times, meal patterns, and social engagement—even if your energy is low.

5. Limit Alcohol and Sugar

These can worsen mood crashes and increase fatigue. Aim for balanced meals with protein, fiber, and whole foods to stabilize energy.

6. Reach Out for Support

Talking to a therapist can help you better understand your symptoms, build coping strategies, and feel less alone. SAD is treatable, and you don’t have to navigate it alone.

When to Seek Therapy for Seasonal Depression

If you notice that these symptoms return each year and impact your ability to function or feel like yourself, therapy can provide meaningful support. Whether we explore CBT, mindfulness, or behavioral activation, you’ll gain tools to feel more emotionally balanced through the season.

Support for SAD in New York and Connecticut

Therapy can help you move through the darker months with more clarity and strength. Whether you’re managing SAD for the first time or it’s been an ongoing seasonal struggle, I offer therapy that’s tailored to your needs and lifestyle.

Katie O’Leary, LCSW
Licensed Therapist | Serving all of New York State and Connecticut
Virtual sessions available for adults and teens
👉 Contact me to learn more about therapy for Seasonal Affective Disorder