Seasonal Affective Disorder (SAD): Signs, Causes, and How Therapy Can Help

Sunlight filtering through a vibrant forest canopy, symbolizing the healing power of nature for those experiencing seasonal affective disorder.

As the days get shorter and the weather turns colder, many people notice a dip in their mood or energy. For some, this shift goes beyond the “winter blues” and becomes Seasonal Affective Disorder (SAD)—a form of depression that follows a seasonal pattern, most commonly beginning in fall or winter.

If you find yourself dreading the darker months every year or feeling like a different person once daylight disappears, you’re not alone—and you’re not weak. There are real biological and emotional reasons this happens, and there is real help.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder therapy in Virginia often focuses on understanding how seasonal depression impacts mood, energy, and daily functioning—especially during fall and winter months.

Seasonal Affective Disorder is a type of depression that occurs during specific seasons, typically fall and winter, when daylight hours decrease. Less commonly, some people experience summer-pattern SAD, which emerges in late spring or summer.

SAD is recognized as a subtype of major depressive disorder or bipolar disorder with a seasonal pattern. That means it’s not just about mood—it affects sleep, energy, motivation, thinking, and daily functioning.

Common Signs and Symptoms of SAD

Symptoms often build gradually and may feel subtle at first. Common signs include:

• Persistent low mood or sadness

• Fatigue or low energy, even after sleep

• Sleeping more than usual

• Difficulty getting out of bed in the morning

• Increased cravings for carbohydrates or sugar

• Weight gain

• Loss of interest in activities you usually enjoy

• Difficulty concentrating or feeling “foggy”

• Increased irritability or emotional sensitivity

• Feelings of hopelessness or guilt

For parents and caregivers, SAD can also show up as less patience, more overwhelm, and feeling emotionally checked out, which can bring added guilt on top of the depression itself.

What Causes Seasonal Affective Disorder?

SAD is influenced by a mix of biological, environmental, and psychological factors, including:

Reduced Sunlight

Less exposure to sunlight can disrupt your circadian rhythm (your internal clock), making it harder to regulate sleep and mood.

Changes in Brain Chemistry

Lower sunlight can reduce serotonin activity, a neurotransmitter linked to mood regulation.

Melatonin Imbalance

Longer nights can increase melatonin production, leading to sleepiness and low energy.

Stress and Emotional Load

Seasonal stressors—holidays, financial pressure, parenting demands, or isolation—can intensify symptoms, especially for women and caregivers.

SAD vs. Burnout or “Winter Blues”

It’s common to wonder whether what you’re experiencing is really SAD or just exhaustion.

Winter blues usually involve mild mood changes that don’t significantly interfere with daily life.

SAD, on the other hand:

• Lasts weeks or months

• Impacts work, relationships, or parenting

• Returns around the same time each year

• Feels hard to “push through” with willpower alone

If you find yourself counting the days until spring every year or feeling relief when the seasons change, that pattern matters.

How Therapy Can Help with Seasonal Affective Disorder (Online Therapy in Virginia)

If you’re looking for online therapy for Seasonal Affective Disorder in Virginia, therapy can provide both symptom relief and long-term coping strategies. For information about what makes an ideal client, when is the right time to get involved in therapy, or how teletherapy works, click those articles.

Therapy is one of the most effective ways to manage SAD—especially when symptoms return year after year.

Cognitive Behavioral Therapy (CBT)

CBT helps identify and challenge negative thought patterns that often worsen during darker months, such as all-or-nothing thinking, hopelessness, or self-criticism.

Behavioral Activation

This approach focuses on gently increasing mood-boosting activities, even when motivation is low—without shame or pressure.

Coping Skills for Low-Energy Seasons

Therapy can help you:

• Create realistic routines for winter months

• Set boundaries and reduce overcommitment

• Manage guilt around rest and productivity

• Build self-compassion during low-energy periods

  
  

Support for Moms and Caregivers

Many parents experience SAD layered with mental load, burnout, and identity stress. Therapy offers a space where you don’t have to hold it all together.

Other Helpful Supports for SAD

Therapy often works best alongside other supports, such as:

• Light therapy (SAD lamps)

• Consistent sleep and wake times

• Gentle movement or outdoor exposure when possible

• Vitamin D (discuss with a medical provider)

• Medication, when appropriate

A therapist can help you decide what combination makes the most sense for you.

You Don’t Have to White-Knuckle the Winter

If every winter feels like a personal failing or a season you just have to survive, it may be time to get support. Seasonal depression is real, treatable, and nothing to be ashamed of.

Therapy can help you feel more grounded, connected, and emotionally steady—even when the days are short.

Get Support for Seasonal Affective Disorder in Virginia

If you’re searching for Seasonal Affective Disorder therapy in Virginia, support is available—without having to leave your home.

If you’re struggling with Seasonal Affective Disorder and looking for support, I offer online therapy for adults and moms in Virginia, with flexible scheduling options.

You deserve support that feels practical, compassionate, and human—especially during the hardest seasons.

Schedule a consultation or book a session through my Psychology Today profile to get started.

You can also explore more mental health resources on my website at Willow Tree Healing Center, where I share education and support for anxiety, depression, and maternal mental health.

Mary Willoughby Prentiss is a licensed professional counselor in the state of Virginia who provides online therapy for Willow Tree Healing Center. She enjoys transforming the lives of women, college students, kids, tweens/teens, and families through providing communication strategies, coping skills that work, allowing a safe space to be heard, and actively working towards helping you with your challenges. She is certified in Parent-Child Interaction Therapy (ages 2-7) and Trauma-Focused Cognitive Behavioral Therapy, counsels substance abuse in teens and adults, and practices Eye Movement Desensitization Reprocessing (EMDR) Therapy.