Winter Blues or Something More? Understanding Seasonal Affective Disorder

As the days get shorter and the temperatures drop, many people notice a shift in their mood. Feeling a little less energetic during the winter months is common—but for some, the change is more significant. This time of year, we see a rise in a condition called Seasonal Affective Disorder (SAD), often described as “winter depression” or the “holiday blues.” At HANDS MD, we believe in whole-person care, which includes support for your mental and emotional well-being. Here’s what you need to know.

By HANDS MD — Physician Led, Wellness Focused

9/15/20252 min read

What Is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that occurs during certain seasons—most commonly fall and winter.

It’s triggered by reduced sunlight exposure, which can disrupt your body’s internal clock, decrease serotonin, and lower levels of melatonin—chemicals that help regulate mood and sleep.

SAD is more than just “feeling down.” It’s a real medical condition that responds well to lifestyle changes and treatment.

Symptoms to Watch For

If you’ve noticed any of the following symptoms, especially if they come back around the same time each year, you may be experiencing SAD:

Low energy
Increased sleepiness or trouble waking up
Feeling sad, hopeless, or unusually irritable
Craving carbohydrates or overeating
Loss of interest in activities you normally enjoy
Difficulty concentrating
Withdrawal from friends and family

Why Does SAD Happen?

Winter brings several changes that can affect mood:

1. Shorter Days

Less sunlight disrupts your circadian rhythm, which controls hormones and sleep-wake cycles.

2. Reduced Physical Activity

Cold weather often means fewer outdoor activities, which can impact energy and mood.

3. Holiday Stress

Financial pressure, family expectations, and busy schedules can contribute to emotional strain.

4. Biological Sensitivity

Some people are more sensitive to changes in light and seasonal patterns.

How You Can Feel Better

The good news: SAD is treatable, and many patients feel significantly better with simple adjustments.

1. Increase Your Light Exposure

Spend more time outdoors during daylight hours. Even 10–20 minutes can help.
Light therapy boxes can also boost mood by mimicking natural sunlight.

2. Stay Active

Movement is one of the most powerful mood stabilizers.
Try winter walks, stretching routines, indoor workouts, or light yoga.

3. Prioritize Sleep

Maintain a consistent sleep schedule.
Aim for 7–8 hours per night and try to wake up around the same time each day.

4. Connect With Others

Winter can feel isolating. Make plans with friends, join community events, or simply talk with someone you trust.

5. Eat Fueling Foods

Cold-weather cravings are normal, but aim for balanced meals that support your energy levels and mood.

6. Seek Medical Support When Needed

If symptoms interfere with your daily life or relationships, you don’t have to face it alone.

When to See a Healthcare Provider

Reach out to a medical professional if you experience:

Persistent sadness lasting weeks
Loss of interest in normal activities
Trouble functioning at work or at home
Thoughts of self-harm
Severe fatigue or sleep changes

A provider can help determine whether you’re experiencing SAD or another form of depression and guide you toward effective treatment options.

HANDS MD Is Here for Your Mental & Emotional Health

Your health is not just physical—it’s emotional, mental, and seasonal.
At HANDS MD, our team is here to support you through every season of life.

If you’ve been feeling the winter blues, reach out. We are accepting new patients, and we’re ready to help you feel more like yourself again.

Stay warm, stay connected, and take care of your whole self this winter.