While I do enjoy fall in North Central Pennsylvania, I personally think the best parts of the season are short-lived.
Sure, autumn colors around here are beautiful. And yes, this time of year brings us football and Halloween. There is apple cider to drink and a crispness to the air. To all of the die-hards, I agree there is much to love about this time of the year. But, to me at least, it always feels like I blink and we go from all of these great things to bare trees and cold, damp weather.
However, the worst thing about this time of year by far is when we turn back the clocks and the days get increasingly shorter. I find it absolutely soul-crushing. Every activity seems harder. Fatigue, brain fog, and a general malaise fall on me like a wet blanket.
If these symptoms sound familiar or you’ve experienced them yourself, know that you are not alone. Better known as Seasonal Affective Disorder (SAD), the more extreme low feeling that comes with this time of year is a form of depression that can disrupt daily life, relationships, and overall well-being.
SAD is more severe than occasional sadness or the “winter blues.” Most cases begin in fall or winter and improve in spring or summer. Although a less common summer pattern also occurs. For a seasonal-pattern diagnosis, depressive episodes generally begin and end in a particular season, fully remit at other times, recur for at least two consecutive years, and outnumber nonseasonal episodes over a person’s lifetime.
Researchers believe SAD is closely linked to reduced exposure to sunlight. Shorter days and longer nights can affect the body’s internal clock, known as the circadian rhythm, and influence the production of brain chemicals that regulate mood, sleep, and energy. As a result, individuals who are vulnerable to these changes may experience symptoms similar to those associated with major depressive disorder.
About 5% of U.S. adults experience SAD each year, while many more report milder “winter blues.” SAD symptoms typically last four to five months and return during the same season. SAD occurs more often in regions with dramatic seasonal changes in daylight, and people farther from the equator generally face greater risk because winter brings fewer hours of sunlight.
Reported prevalence is often highest at roughly 40° to 60° north or south, although a clear cutoff does not exist and latitude does not affect every population equally. Williamsport, PA, for example, lies at approximately 41.2411897° N, within this band of blues. As you can imagine, higher rates are often reported in places with long, dark winters, including Canada, Alaska, Scandinavia, and parts of northern Europe.
For some perspective, a frequently cited U.S. comparison estimates prevalence at about 1% in Florida and 9% in Alaska. Latitude isn’t the only factor, however. Individual biology, mental health history, and lifestyle also matter.
In many regards, SAD resembles major depression but follows a seasonal pattern. Symptoms commonly include:
– Persistent feelings of sadness or hopelessness
– Loss of interest in activities that were once enjoyable
– Low energy and chronic fatigue
– Difficulty concentrating or making decisions
– Increased irritability
– Social withdrawal
– Feelings of worthlessness or guilt
– Changes in appetite
– Weight gain
– Sleep disturbances
Winter-pattern SAD often causes oversleeping, persistent tiredness, carbohydrate cravings, and weight gain. Symptoms may interfere with work, school, relationships, and daily responsibilities.
Anyone can develop SAD, but several factors increase risk. SAD often begins between ages 18 and 30. Women are diagnosed more frequently than men, with some estimates suggesting a 4:1 difference. Risk is also higher among people in northern climates, those with a family history of SAD, depression, or bipolar disorder, and those who already have a mood or anxiety disorder.
Researchers have not identified a single cause, but several biological changes may contribute. Reduced sunlight may alter serotonin activity, which helps regulate mood. Seasonal changes in serotonin-transporter binding may leave less serotonin available. Longer darkness can also increase melatonin, contributing to sleepiness and low energy.
In addition, the body’s internal clock relies on light to regulate sleep and wake patterns, so shorter days can affect mood and alertness. Reduced sunlight may also lower vitamin D levels, although research on its role in SAD is somewhat unclear.
The good news is that Seasonal Affective Disorder can be treated. A variety of effective therapies and lifestyle changes can help reduce symptoms and improve quality of life. Light therapy is frequently used for winter-pattern SAD. A typical SAD light box (I have one on my desk) provides 10,000 lux while filtering ultraviolet light. It is generally used within an hour of waking for 20 to 30 minutes, about 16 to 24 inches from the face, with eyes open but not looking directly into the light.
Cognitive Behavioral Therapy (CBT) helps people challenge negative thought patterns, build coping skills, maintain routines, and stay socially connected.
For moderate or severe cases, a healthcare provider may recommend antidepressants, including selective serotonin reuptake inhibitors. Talk to your doctor if you think medication might be right for you.
Regular activity can improve mood, energy, stress, and sleep. Exercising outdoors during daylight may provide added natural-light exposure. Consistent sleep and meal schedules, healthy food, stress management, hobbies, and regular contact with friends and family can also support mood and circadian rhythms.
SAD is more than feeling down when the weather turns cold. It is a recurring, treatable form of depression that can significantly disrupt daily functioning, especially in regions with long, dark winters. Light therapy, talk therapy, medication, exercise, and healthy routines can reduce symptoms. Anyone whose symptoms last more than two weeks, worsen, or interfere with daily life should contact their primary care or mental health professional. Anyone in immediate distress or considering self-harm should call or text the 988 Suicide & Crisis Lifeline in the United States. Recognizing the warning signs and seeking support can reduce seasonal depression’s impact and allow you to get the most out of life as the nights get longer and the weather turns colder.
