When the Seasons Shift: Understanding & Preventing Seasonal Affective Disorder

When the days get shorter and the sun seems to disappear way too early, a lot of people notice a shift in their mood. For some, it’s small—feeling a little tired, blah, or unmotivated. For others, it hits much harder. Seasonal Affective Disorder (SAD) is a real form of depression that follows a seasonal pattern: symptoms rise in the late fall and winter, then lighten up as spring and summer return.

For both teens and adults, SAD can impact motivation, sleep, appetite, school/work performance, relationships—you name it. And just to be clear: this is not a character flaw, a lack of willpower, or something you should be able to “snap out of.” SAD is tied to changes in light exposure, sleep cycles, and brain chemistry.

The good news? There are practical things you can do to reduce the impact—and many of them are surprisingly simple.

Why SAD Happens

Everyone’s experience is a little different, but a few common factors tend to play a role:

Less sunlight. Shorter days can throw off your internal clock and decrease serotonin, which affects mood.

Melatonin changes. Darkness triggers more melatonin production, leaving you feeling extra sleepy or sluggish.

Routine disruptions. Cold weather and early sunsets often mean less movement, fewer social plans, and less outdoor time—all things that support emotional health.

For teens, this can feel especially tough when you add school stress, irregular sleep habits, or social pressures. Adults might notice irritability, heavy emotions, low energy, or trouble staying motivated.

Common Signs of SAD

Whether you're an adult or a parent noticing shifts in your teen, here are some classic symptoms:

• Low mood or irritability

• Fatigue or oversleeping

• Craving carbs or overeating

• Difficulty concentrating

• Pulling away from activities

• Feeling disconnected or “blah”

• School or work feeling harder than usual

If any of this sounds familiar, you're definitely not alone.

Practical Ways to Reduce or Prevent SAD

The key is to be proactive—start early if you can, or jump in as soon as you notice the shift happening.

1. Get Outside Whenever You Can

Even on cloudy days, natural light matters. A quick 10–20 minute walk in the morning can make a surprising difference. For teens, getting outside before or after school can help regulate mood and energy.

2. Try Light Therapy (a.k.a. “Happy Lamps”)

Light boxes mimic natural daylight and can help reset your internal clock. Using one for 20–30 minutes in the morning can boost energy and improve mood throughout the day.

3. Support Your Sleep Routine

Shorter days often tempt us into staying up later or scrolling more. Try to:

• Keep a consistent sleep schedule

• Limit screens at night

• Get morning light to reset your circadian rhythm

Teens, especially, benefit from structure around bedtime—even if they loudly disagree.

4. Stay Connected (Even If You Don’t Feel Like It)

SAD loves to push people toward isolation. Making small, predictable plans—coffee with a friend, a weekly hobby, a family routine—helps keep loneliness and disconnection at bay.

5. Move Your Body in Gentle, Sustainable Ways

This doesn’t need to be a full workout. Stretching, yoga, walking, dancing—anything that gets your body moving helps boost mood and energy.

6. Nourish Your Body

Warm meals, balanced snacks, staying hydrated… these are simple but powerful ways to support your emotional health during darker months.

7. Create Cozy “Winter Routines” You Actually Enjoy

Lean into the season instead of fighting it. Think reading, baking, craft projects, movie nights—anything that feels comforting, grounding, and seasonal.

8. Therapy for SAD

Talking with a therapist can be incredibly validating and helpful. Therapy gives teens and adults a space to understand patterns, build coping skills, create structure, and work through the emotional heaviness winter can bring.

You Don’t Have to Get Through the Dark Months Alone

If you or your teen notices mood changes every winter, you don’t have to wait it out or push through on your own. Depression therapy can help you feel more grounded, supported, and emotionally steady through the darker months.

At Creative Coping, we work with teens, young adults, and adults who struggle with depression, low motivation, and emotional overwhelm. We offer warm, in-person therapy right here in Bedford, with therapists who truly understand how seasonal changes affect families.

Our team uses evidence-based, strengths-based approaches to help clients feel more like themselves—even in the heart of winter.

If you're ready to feel better, you can schedule a free 15-minute consultation to learn how therapy can support you or your teen this season.

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