Every year, the same thing happens. The days get shorter, the light fades earlier, and something in you shifts. It’s not just the “winter blues”—it’s heavier than that. You’re sleeping more but feeling exhausted. Getting through the day takes everything you have.

Seasonal affective disorder (SAD) is a type of depression that follows a seasonal pattern, typically beginning in late fall or early winter and lifting in spring. It’s more than feeling down about cold weather—it’s a real mental health condition with real symptoms that affect your work, relationships, and daily functioning.

You might have told yourself this happens every year, so it’s just how you are. But seasonal depression is treatable. You don’t have to lose months of your life to it.

At Therapy Group of DC, our therapists help people with seasonal affective disorder SAD understand what’s happening, develop effective coping strategies, and build a treatment plan that addresses both immediate symptoms and long-term patterns.

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Is Seasonal Affective Disorder Therapy Right for You?

You might benefit from seasonal affective disorder therapy if you:

• Notice your mood drops predictably in late fall or early winter each year
• Experience depression symptoms that lift in spring or early summer
• Sleep significantly more during darker months but still feel exhausted
• Lose interest in activities you normally enjoy when the seasons change
• Crave carbohydrates and experience weight gain during winter
• Feel hopeless, worthless, or guilty during certain times of year
• Struggle with social withdrawal when days get shorter
• Have trouble concentrating or functioning properly at work during winter months
• Wonder whether your depression is “real” because it comes and goes seasonally

What to Know

• Seasonal affective disorder SAD affects an estimated 10 million Americans, with another 10-20% experiencing milder forms of seasonal depression
• SAD is recognized by the American Psychiatric Association as a form of major depressive disorder with a seasonal pattern—it’s a legitimate mental illness, not a character flaw
• Women are four times more likely to experience SAD, and it typically begins in young adulthood
• Effective treatment exists, including therapy, light therapy, and when needed, medication

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Understanding Seasonal Affective Disorder

Seasonal affective disorder is a mood disorder characterized by depressive episodes that recur at the same time each year, most commonly during fall and winter. The symptoms typically last about four to five months before remitting in spring.

What Causes Seasonal Affective Disorder?

The exact causes aren’t fully understood, but research points to several factors related to less daylight during shorter days:

Disrupted circadian rhythms. Your body’s internal clock relies on light exposure. When there’s less daylight in winter, your brain chemicals and sleep-wake cycles can stop functioning properly, contributing to depression.

Serotonin changes. Reduced sunlight affects serotonin, a brain chemical that regulates mood. Lower serotonin activity is linked to depression symptoms.

Melatonin imbalance. Melatonin, a sleep-related hormone, increases during darker months. Elevated melatonin can lead to oversleeping, fatigue, and low energy—hallmarks of winter SAD.

Vitamin D deficiency. Less exposure to natural outdoor light means your body produces less vitamin D, which is believed to promote serotonin activity. Low vitamin D levels are associated with depression worse in winter.

In Washington DC, the combination of shorter daylight hours, gray winters, and high-pressure work culture creates conditions where seasonal affective disorder can significantly impact functioning—yet often goes unaddressed because people push through.

Winter Pattern SAD vs. Summer Pattern SAD

Most people with seasonal affective disorder experience the winter pattern—SAD begins in late fall or early winter and resolves by spring. But summer pattern SAD also exists, with depression beginning in early summer and lifting in fall.

Winter SAD symptoms tend to include oversleeping, increased appetite (especially for carbohydrates), weight gain, social withdrawal, and fatigue.

Summer depression more often involves trouble sleeping, decreased appetite, weight loss, agitation, and anxiety.

This page focuses primarily on winter depression, the more common form. If your symptoms follow a summer pattern, the same treatments can help.

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Symptoms of Seasonal Affective Disorder

SAD symptoms mirror those of major depression but follow a predictable seasonal pattern. Your healthcare provider or mental health professional will look for symptoms that have occurred during the same season for at least two consecutive years.

Emotional and cognitive symptoms include persistent sadness, hopelessness, or emptiness; loss of interest in activities you normally enjoy; feelings of guilt or worthlessness; difficulty concentrating; and negative thoughts that feel hard to shake.

Physical symptoms include increased sleep and daytime drowsiness (for winter SAD), fatigue and low energy despite sleeping more, changes in appetite—often craving carbohydrates—weight gain, and physical heaviness in arms and legs.

Behavioral symptoms include social withdrawal and isolation, avoiding activities and responsibilities, decreased productivity at work, and neglecting self-care.

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How We Treat SAD

At Therapy Group of DC, we use evidence-based approaches to treat seasonal affective disorder, tailored to your specific symptoms and needs.

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy is one of the most effective treatment options for seasonal affective disorder. CBT helps you identify and challenge unhelpful thinking patterns about winter—thoughts like “I can’t function in winter” or “There’s nothing I can do about this.” You’ll also develop behavioral activation strategies to stay engaged and active during darker months rather than retreating into isolation.

The behavioral component is particularly important for seasonal depression. When energy is low and motivation is gone, the instinct is to withdraw—but withdrawal makes depression worse. Your therapist helps you build structure and maintain activities even when you don’t feel like it, which interrupts the cycle.

Psychodynamic Therapy

For some people, seasonal depression connects to deeper patterns—perhaps the dark months trigger memories, or winter has become associated with difficult experiences. Psychodynamic therapy explores these connections, helping you understand why certain seasons affect you the way they do and how past experiences shape your current response to changing light and weather.

Acceptance and Commitment Therapy (ACT)

ACT helps you develop psychological flexibility—the ability to be present with difficult feelings without being controlled by them. Rather than fighting against seasonal mood changes, you learn to acknowledge them while still taking action aligned with your values. This approach can be particularly helpful when seasonal depression feels like an inevitable part of your life.

Mindfulness-Based Approaches

Mindfulness practices help you observe negative thoughts and low mood without getting swept away by them. For seasonal depression, mindfulness can interrupt rumination about winter and help you stay grounded in the present moment rather than dreading months ahead.

Light Therapy Integration

Light therapy is one of the first-line treatments for fall-onset SAD. It involves daily exposure to a light box that mimics bright light from natural outdoor light, typically for 30-45 minutes each morning. While we don’t provide light boxes, we can help you integrate light therapy into your overall approach and troubleshoot if you’re not seeing results. Many SAD patients notice improvement within a few days to a few weeks.

Medication Referrals

When SAD symptoms are severe, antidepressants can be part of an effective treatment plan. Selective serotonin reuptake inhibitors (SSRIs) are commonly used to treat SAD. If medication might help, we can refer you to a psychiatrist for evaluation. Some mental health professionals recommend starting medication before SAD begins—in early fall—to prevent symptoms from taking hold.

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What to Expect in Therapy

Getting a Diagnosis

Your mental health professional will conduct a thorough evaluation to diagnose seasonal affective disorder. This involves reviewing your history of depressive symptoms, their timing, and ruling out other mental health conditions or medical causes. Sometimes a blood test to check vitamin D levels or thyroid function is recommended. To be SAD diagnosed, you’ll typically need to have experienced major depression with a seasonal pattern for at least two years.

Your Treatment Plan

Treatment for seasonal affective disorder often combines approaches. Your treatment plan might include weekly therapy sessions using CBT, ACT, or psychodynamic approaches; light therapy recommendations; lifestyle adjustments (sleep patterns, exercise regularly, time outdoors); and referral to a psychiatrist if medication could help.

Some people see improvement within weeks, especially with light therapy. CBT-SAD typically involves 12-20 sessions. Many people continue therapy beyond the acute winter period to build resilience.

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Supporting Your Mental Health Between Sessions

While therapy provides the foundation, daily habits matter too.

• Maximize light exposure by getting outside during longer daylight hours, spending time near windows, and considering a dawn simulator.
• Exercise regularly—physical activity releases endorphins and helps alleviate symptoms.
• Maintain sleep patterns rather than oversleeping.
• Eat well-balanced meals to support stable energy.
• Stay connected—social withdrawal worsens depression, so maintaining social contact helps stabilize mood.
• Some people also benefit from vitamin D supplements, though results are mixed; a blood test can determine your vitamin D levels. Check with your doctor first.

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Our Seasonal Affective Disorder Therapists

Our therapists bring expertise in depression and mood disorders. They understand that seasonal depression is real, treatable, and worth addressing.

Dr. Michael Burrows, Ph.D.

Dr. Burrows draws on psychoanalytic, psychodynamic, and relational approaches to help clients understand the deeper roots of mood changes. View Dr. Burrows’s full profile →

Dr. Dana Treistman, Ph.D.

Dr. Treistman uses Cognitive Behavioral Therapy and mindfulness to help adults manage depression and seasonal mood changes. Her collaborative approach helps you build skills that last beyond any single season. View Dr. Treistman’s full profile →

Dr. Tyler Miles, Psy.D.

Dr. Miles specializes in depression and anxiety using ACT, client-centered therapy, and CBT. She helps clients develop effective coping strategies for seasonal patterns. View Dr. Miles’s full profile →

Dr. Regan Mayo, Ph.D.

Dr. Mayo’s psychodynamic approach helps clients explore how personal history shapes their experience of depression and seasonal symptoms. View Dr. Mayo’s full profile →

Dr. Kevin Isserman, Psy.D.

Dr. Isserman uses client-centered and psychodynamic approaches to help clients build self-compassion and resilience through difficult seasons. View Dr. Isserman’s full profile →

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Begin Seasonal Affective Disorder Therapy in Washington DC

Seasonal affective disorder is treatable. With the right support, you can stop just surviving winter and start actually living through it.

Schedule an Appointment →

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Frequently Asked Questions

What is the gold standard treatment for SAD?

The gold standard treatments for seasonal affective disorder include light therapy and cognitive behavioral therapy. Both have strong research support. Many mental health professionals recommend combining approaches—using light therapy daily while building coping skills through therapy—for the most effective treatment.

How is SAD diagnosed?

To diagnose seasonal affective disorder, a mental health professional conducts a thorough evaluation of your symptoms, their timing, and your history. SAD is diagnosed when major depressive episodes follow a clear seasonal pattern for at least two years, and other mental health conditions and medical causes have been ruled out.

What’s the difference between SAD and the winter blues?

The winter blues refers to mild mood changes during darker months—feeling a bit down or low-energy but still functioning normally. Seasonal affective disorder SAD is clinical depression with significant symptoms that impair daily functioning. If your seasonal mood changes feel unmanageable or are affecting your work, relationships, or wellbeing, it’s worth seeking an evaluation.

What supplements help with seasonal depression?

Vitamin D supplements may help some people with winter-pattern SAD, particularly those with low vitamin D levels. However, research results are mixed, and dietary supplements alone aren’t a substitute for therapy or other established treatments. Your healthcare provider can check your vitamin D levels and advise on supplementation.

How can I support someone with SAD?

Encourage them to seek help from a mental health professional. Offer practical support—go for walks together, help them stick to social plans. Avoid minimizing their experience and recognize that seasonal affective disorder is a real mental illness that responds to treatment.

How long does treatment take?

Many people notice improvement within weeks of starting light therapy. CBT-SAD typically involves 12-20 sessions. Some people continue therapy beyond winter to solidify skills.