What is Seasonal Affective Disorder?
Seasonal affective disorder means you experience recurring depressive symptoms during a specific season, often for several years in a row. Most people are affected during autumn and winter, but some experience symptoms when the light returns in spring. In winter depression, fatigue, increased need for sleep, and low energy are common. In spring depression, symptoms may instead involve inner stress, anxiety, and difficulty sleeping.
Common symptoms of SAD
Symptoms often develop gradually and can vary from person to person.
- Low mood: You feel down, lack energy, or lose enjoyment in life
- Fatigue: Low energy even after rest
- Changes in sleep patterns: You sleep more than usual or have trouble sleeping
- Reduced motivation: Everyday tasks feel more difficult
- Difficulty concentrating: It becomes harder to focus and think clearly
- Changes in appetite: Often increased cravings for sweets and carbohydrates
- Social withdrawal: You withdraw from others
During spring fatigue, symptoms may also include irritability, restlessness, and a feeling of being “wound up” without feeling well.
Causes of Seasonal Affective Disorder
The main underlying factor is changes in daylight. Light affects the body’s circadian rhythm and hormones that regulate sleep, energy, and mood. When days become shorter, this balance can be disrupted, leading to fatigue and low mood. In spring, the opposite occurs—light increases rapidly—which for some can create a different type of imbalance with more anxiety and sleep difficulties. The risk may be higher if you have previously had depression, if there is a family history, if you are sensitive to changes in light, or if you live in a country with large differences between light and dark periods, such as Sweden.
When should you seek help for Seasonal Affective Disorder?
It is important to take symptoms seriously, especially if they recur every year or do not go away. You should contact healthcare services if:
- Your low mood clearly affects your daily life
- You lose interest in things you usually enjoy
- Your fatigue does not improve despite rest
- You have difficulty functioning at work or in studies
Seek urgent help if you have thoughts of harming yourself or do not want to live.
Treatment of Seasonal Affective Disorder
There are several effective treatment options. Light therapy is a common method where you use a special lamp daily to mimic daylight. Talking therapy, especially CBT, can help you understand how thoughts and behaviors affect your well-being and provide tools to manage symptoms. In more severe or recurring cases, antidepressant medication may also be considered, often in combination with other interventions.
What can I do myself?
There is a lot you can do in your daily life to relieve symptoms. Getting daylight early in the day, for example through a walk, can help regulate your circadian rhythm. Regular sleep schedules make it easier for your body to recover. Physical activity contributes to both better energy and a more stable mood. Even if it feels difficult, planning social activities and maintaining routines can help. Lowering your expectations during more challenging periods can also be an important part of feeling better.