As the days get shorter and temperatures drop, many people begin to notice a shift in their mood, a condition known as seasonal affective disorder (SAD). This type of depression typically occurs around the same time each year—most often in the fall and winter—when sunlight is limited.
Stephanie Marcello, chief psychologist at Rutgers University Behavioral Health Care in New Brunswick, New Jersey, emphasizes that having the right tools can make a significant difference in how you feel during these months.
### What Is Seasonal Affective Disorder?
SAD affects people in different ways, but common symptoms include:
– Feeling sad most of the day, nearly every day
– Low energy
– Sleeping more than usual
– Changes in appetite, such as overeating or losing your appetite
– Weight fluctuations
– Losing interest in activities you usually enjoy
Some individuals may also experience feelings of hopelessness or have thoughts of suicide. Doctors typically diagnose SAD when these symptoms occur for at least two winters in a row and improve during the spring and summer months.
### How to Manage Seasonal Affective Disorder
Because reduced sunlight plays a major role in SAD, spending time outdoors during the day can help boost your mood. Even short breaks outside or sitting near a sunny window can increase serotonin, a brain chemical linked to feelings of well-being.
Another effective option is light therapy, which involves exposing yourself to bright, artificial light. Research suggests that light therapy can help up to 85% of people with SAD, especially when started early in the season.
For those with more severe symptoms, treatments such as cognitive behavioral therapy (CBT) and certain antidepressants, including selective serotonin reuptake inhibitors (SSRIs), may be beneficial.
### Simple Daily Habits to Improve Mood
In addition to medical treatments, simple daily habits can make a real difference:
– Stay physically active
– Connect with friends or family
– Eat a balanced diet
– Engage in activities you enjoy, even if your motivation is low
### Don’t Suffer in Silence
Most importantly, researchers urge anyone experiencing symptoms of SAD to reach out for help. You don’t have to face it alone.
### More Information
For further details and resources on seasonal affective disorder, visit the [Mayo Clinic’s SAD information page](https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651).
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Taking proactive steps can greatly improve your well-being during the darker months. If you or someone you know is struggling with SAD, support is available.
https://www.upi.com/Health_News/2025/11/09/dark-days-seasonal-depression/8681762718340/