Seasonal Affective Disorder (SAD) Treatment & Mental Health Support | Jennifer Villena, LMFT.

Understanding Seasonal Affective Disorder (SAD): How to Care for Your Mental Health When the Seasons Change

By Jennifer Villena, LMFT, EMDR Certified Therapist

As the days grow shorter and the evenings set in earlier, many of us experience changes in our energy, motivation, and mood. While I truly relish the cool weather, I do miss those longer days. It’s important to recognize that for some, these seasonal shifts can lead to Seasonal Affective Disorder (SAD)—a type of depression that often surfaces in the fall and winter months due to dwindling daylight. Understanding SAD symptoms and treatment options is key to maintaining mental health during the darker months.

What Is Seasonal Affective Disorder?

SAD is a biologically and psychologically driven form of depression that typically follows a seasonal pattern. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it is recognized as a subtype of Major Depressive Disorder with a seasonal pattern.

Common Symptoms of SAD:

• Persistent low mood or hopelessness

• Fatigue or low energy

• Changes in sleep or appetite (often craving carbohydrates)

• Difficulty concentrating

• Loss of interest in activities once enjoyed

These SAD symptoms can interfere with daily functioning, relationships, and emotional well-being. Early recognition and professional support can make a significant difference.

Exploring the Science Behind SAD

Research shows that SAD is linked to changes in circadian rhythms and reduced exposure to natural sunlight. When daylight decreases, it can disrupt our body’s internal clock, leading to a drop in serotonin—the mood-enhancing neurotransmitter—and increased melatonin, which contributes to fatigue and sluggishness (Rosenthal et al., 1984).

Understanding these biological and psychological factors can empower individuals to find strategies that improve mental health and mood during winter months.

Evidence-Based Treatments in Mental Health

Several research-supported treatments for SAD can significantly improve emotional health and mental well-being:

1. Cognitive Behavioral Therapy (CBT)

CBT is one of the most effective psychotherapies for SAD therapy. It helps identify and reframe negative thought patterns and behaviors that reinforce depression. Research by Rohan et al. (2009) found that CBT tailored for SAD (CBT-SAD) not only reduces winter depressive symptoms but also helps prevent relapse in future seasons.

2. Light Therapy (Phototherapy)

Light therapy is a highly effective, evidence-based treatment for Seasonal Affective Disorder. It involves sitting near a specialized light box that mimics natural sunlight, typically for 20–30 minutes each morning. This exposure helps regulate serotonin and melatonin levels, stabilizing mood, energy, and circadian rhythms (Lam et al., 2006).

Important: If you are considering light therapy for SAD, consult with a mental health professional to evaluate your emotional health and a physician to ensure it is safe for you medically.

3. EMDR and Trauma-Informed Approaches

For individuals with trauma histories, SAD can intensify emotional triggers or unresolved grief. Eye Movement Desensitization and Reprocessing (EMDR) helps process these experiences, reducing emotional distress and promoting resilience during seasonal changes.

4. Medication Management

For moderate to severe SAD, antidepressants—especially Selective Serotonin Reuptake Inhibitors (SSRIs)—may be prescribed. A psychiatrist or primary care provider can determine if medication combined with therapy is appropriate for stabilizing mood and brain chemistry during winter months. Ask questions and educate yourself to make informed decisions about medication.

Supporting Overall Mental Health and Well-Being

Alongside therapy and medical care, lifestyle habits can support emotional health during the winter:

• Prioritize social connection: Isolation can worsen depression. Stay engaged with friends, family, or support groups.

• Move your body: Gentle exercise, stretching, walking, or dance supports energy levels and mood.

• Get outside for natural light: Even brief sunlight exposure improves circadian regulation and vitamin D levels.

• Eat brain-supportive foods: Nutrients like omega-3 fatty acids and complex carbohydrates support mental health. Consult your physician or nutritionist before making dietary changes.

Complementary and Alternative Supports

Some individuals benefit from mind-body therapies such as yoga, mindfulness meditation, acupuncture, or nutritional counseling. These practices can support overall well-being, reduce stress, and promote emotional balance.

Tip: Always consult a licensed mental health professional, physician, or certified practitioner before trying alternative therapies, especially if you’re receiving other treatments or medications.

Final Thoughts

Seasonal Affective Disorder can be challenging, but it is treatable with evidence-based mental health care, light therapy, and supportive strategies. If you notice your mood consistently dips in the fall and winter, reaching out to a mental health professional can help you build a personalized plan for prevention and healing. You don’t have to face the darker months alone—light and warmth can return, both outside and within.

References

Lam, R. W., Levitt, A. J., Levitan, R. D., Enns, M. W., Morehouse, R., Michalak, E. E., & Tam, E. M. (2006). The CAN-SAD study: A randomized controlled trial of the effectiveness of light therapy and fluoxetine in patients with winter seasonal affective disorder. American Journal of Psychiatry, 163(5), 805–812. https://doi.org/10.1176/ajp.2006.163.5.805

Rohan, K. J., Roecklein, K. A., Lacy, T. J., Vacek, P. M. (2009). Winter depression recurrence one year after cognitive-behavioral therapy, light therapy, or combination treatment. Behavior Therapy, 40(3), 225–238. https://doi.org/10.1016/j.beth.2008.07.003

Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., Mueller, P. S., Newsome, D. A., & Wehr, T. A. (1984). Seasonal affective disorder: A description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72–80. https://doi.org/10.1001/archpsyc.1984.01790120076010

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