By Kristi Basile, Licensed Mental Health Therapist & Professor of Psychology and Human Development 
 

Seasonal Affective Disorder (SAD), also known as Seasonal Depression, is much more common than you might think – over 3 million people experience SAD in the US per year (Mayo Clinic, 2021), typically in the months of Fall and Winter, but it is not uncommon to develop symptoms in Summer and Spring as well. SAD is a type of depression triggered by the change of seasons, often heightening towards late Fall or early Winter. Although SAD may come and go without intervention, it’s important to acknowledge it is a recognized form of depression (Cleveland Clinic, 2022) – the symptoms can be serious, affecting your day-to-day life and having noticeable impact on your relationships, responsibilities and more. 

Recognizing the symptoms and being mindful of mood and behavioral changes are important to early intervention. The common symptoms of SAD may feel more similar to Major Depressive Disorder – general sadness, fatigue and loss of interest in activities. The difference here is that SAD symptoms may begin to decrease as the seasons change – it’s important to discuss with your therapist to see if these symptoms are prolonged and persist. SAD symptoms (The Diagnostic and Statistical Manual of Mental Disorders, 5th ed.; DSM–5; American Psychiatric Association, 2013) include: 

• Feeling sad or having a depressed mood 
• Loss of interest or pleasure in activities once enjoyed 
• Change in appetite; usually eating more 
• Change in sleep; usually sleeping more 
• Loss of energy or increased fatigue 
• Feeling worthless or guilty 
• Difficulty thinking, concentrating or making decisions 
• … and more 

For students, you may notice it’s harder to handle your typical workload when experiencing SAD, even if it’s the same amount of work you’re used to. It may feel like you can handle more during the warmer months, feeling overwhelmed in the colder months, or vice versa. Being unable to focus and having difficulty concentrating can contribute to a sense of hopelessness as papers, assignments and tests begin to pile up, but recognizing and addressing this early can help. 

It’s important to have coping skills and techniques to pull out of your “toolbox” for when we feel these types of symptoms. These symptoms tend to put us in a dark place, often with no relief in sight, but there are things we can do to stay productive and push through. Self-care is vital during these times to help us help ourselves. Before listing essential SAD coping skills, it’s important to take into consideration self-compassion towards the difficult feelings you’re experiencing – validating and not blaming yourself for having these feelings increases the empathy you have towards yourself. If the tools here don’t work the first time, that’s okay – modify them to find something that works for you and keep trying. Here are techniques that have been helpful for clients I’ve worked with experiencing SAD: 

• Wake up earlier; start your day earlier to get more sunlight 
• Get outside, even during the colder days, even for a little bit (sitting on your stoop, taking a walk, sitting by an open window, etc.) 
• Connecting with others; don’t fall into insolation 
• Create small, reachable goals for yourself every day; create a sense of accomplishment 
• Work out/exercise 
• Mindfulness techniques (stretching, yoga, meditation, etc.) 
• Work with your therapist to find the appropriate treatment 

It is important to understand that these are just some ideas. Working with your therapist to find an appropriate approach is imperative, as finding what fits you is the key to treatment. Everyone is unique and every person has a distinct way that they present symptoms. Not every tool or skill will work for everyone. Work with your therapist to modify your treatment plan to fit your needs. 

 

References: 

Mayo Clinic. (2021). Patient Care and Health Information. Retrieved from 
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651  

Cleveland Clinic. (2022). Health Library. Retrieved from 
https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression  

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Retrieved from  
https://doi.org/10.1176/appi.books.9780890425596