Signs of Depression: More Than Feeling Sad
The emotional, physical and thinking signs of depression, how it differs from a rough patch, and when to get help.
Seasonal Depression (SAD): Signs and What Helps in Fall and Winter
Seasonal affective disorder explained, the “winter blues” vs. SAD, light therapy basics and practical ways to get through darker months.
By Mara Ellison··3 min read
Photo: Lyndon Li on Unsplash
The short version
- SAD is depression that follows a seasonal pattern, most often starting in fall or winter.
- Common signs: oversleeping, craving carbs, low energy, withdrawal.
- Light therapy, CBT, medication and daylight exposure can help. Talk to a professional before starting light therapy.
As days get shorter, many Americans feel more tired and less motivated. For some, it becomes seasonal affective disorder (SAD), a type of depression that comes and goes with the seasons.
Winter blues vs. SAD
The winter blues are mild and don’t disrupt life much. SAD meets the criteria for major depression and returns in a seasonal pattern, usually for at least two years in a row.
Common signs of winter-pattern SAD
- Oversleeping and trouble waking
- Craving carbohydrates, weight gain
- Low energy and heaviness
- Withdrawing from people (“hibernating”)
- Usual depression symptoms like hopelessness or loss of interest
Less commonly, SAD follows a summer pattern, with insomnia and poor appetite.
What helps
- Light therapy: sitting near a bright light box (often 10,000 lux) for a set time each morning. Talk with a clinician first, especially if you have bipolar disorder, eye conditions or take light-sensitizing medications.
- CBT adapted for SAD has good evidence.
- Medication: some antidepressants are used and studied for SAD.
- Daylight: morning walks, sitting near windows.
- Keep routines: consistent sleep and wake times.
- Plan connection and activity in advance for darker months.
Start your winter plan in early fall: book things to look forward to, set up your morning light, and tell someone you trust if your mood dips.
Questions people ask
When does seasonal depression usually start?
Winter-pattern SAD often begins in late fall or early winter and eases in spring.
Written by Mara EllisonWriter behind Therapist Words and author of two self-help books. Not a licensed therapist; content is checked against professional sources. About · Editorial policy
Sources and further reading
This article is for education, not therapy or medical advice. Read our disclaimer. In crisis? Call or text 988.
