When the Seasons Shift: Understanding Seasonal Sadness

Fall is officially underway in Northeast PA! The weather has been pristine, with blue skies, vibrant colors of changing leaves, and a full schedule of seasonal activities. It seems almost natural for our moods to be just as chipper as the weather … right? Not necessarily!

Although the fall brings outdoor beauty, it can also be marked by shifts in our mood and behavior – many times resulting in symptoms of seasonal affective disorder, or SAD. SAD consists of symptoms of depression that follow a seasonal pattern, most commonly in the fall and winter months when daylight hours decrease.

Common symptoms of SAD include:

·      persistent sadness or depressed mood

·      fatigue (even with more sleep)

·      oversleeping

·      increased appetite

·      social isolation

SAD is also more common in women than men, with people residing in higher latitudes (farther from the equator) being at greater risk due to reduced sunlight in the winter months.

If you notice your mood changing along with the weather, know you are not alone. An estimated 10 million Americans, or 5% of the U.S. population, experience SAD each year, with an additional 10-20% of the population experiencing milder forms of seasonal mood changes that do not meet the full criteria for SAD.

Luckily, there are some evidenced-based strategies to help with SAD, including light therapy (using a bright light box for 20-30 minutes each morning), regular exercise (including outdoors when possible), Cognitive Behavioral focused psychotherapy, and antidepressant medications. It is recommended to consult a healthcare professional if symptoms persist for more than two weeks, interfere with daily functioning, or include suicidal thoughts. If you are experiencing suicidal thoughts seek help right away by either calling 911, presenting to your nearest emergency room, or contacting the National Suicide & Crisis Lifeline by call or text at 988.

Although the winter months can feel heavy, it is crucial to keep our bodies moving, connect with our support system, and seek professional help when needed - because even in the darkest seasons, there are ways to reclaim light, hope,

and emotional well-being.

How do you cope with the shorter days and colder months? Do these tips for managing seasonal affective disorder resonate with you, or do you have your own strategies that help? Share your thoughts in the comments to keep the conversation going!

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References

American Psychiatric Association. (n.d.). Seasonal Affective Disorder (SAD). Psychiatry.org. Retrieved September 22, 2025, from https://www.psychiatry.org/Patients-Families/Seasonal-Affective-Disorder

Johns Hopkins Medicine. (n.d.). Seasonal affective disorder. https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder

Mayo Clinic. (n.d.). Seasonal affective disorder (SAD) – Diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722