If winter rolls around and you suddenly feel heavy, foggy, or just not like yourself, you’re not imagining things.
Seasonal Affective Disorder—SAD for short—is a real type of depression that’s tied to the changing seasons. And while it’s often brushed off as the “winter blues,” this is not something you just have to push through. It’s a biological shift that affects your mood, sleep, and energy. Let’s break it down and explore real solutions you can start using today.
What Is Seasonal Affective Disorder?
SAD is a subtype of depression that typically begins in late fall and lingers through the winter months. The key difference? The timing. Most people with SAD feel perfectly fine during the spring and summer but start feeling low once the days get shorter and darker.
Common symptoms include:
- Low mood most of the day
- Loss of interest in activities you usually enjoy
- Cravings for carbs or weight gain
- Sleeping more but still feeling tired
- Trouble focusing
- Feeling hopeless or worthless
It affects about 1–9% of people, depending on where you live and how far you are from the equator.
What Causes SAD?
Research shows that SAD is more than just a reaction to colder weather—it’s a response to light loss and how that affects your body’s chemistry. Here’s what’s happening behind the scenes:
1. Disrupted Circadian Rhythm
Your body’s internal clock (aka circadian rhythm) is designed to sync with natural sunlight. In winter, when daylight shrinks, this clock can fall out of sync, leading to low mood and poor sleep. People with SAD have a harder time realigning to shorter days .
2. Changes in Brain Chemistry
Low serotonin levels—a brain chemical that affects mood—are linked to SAD. In fact, studies show people with SAD are more likely to have a gene variant (short-allele serotonin transporter) that makes them vulnerable to this seasonal dip . Dopamine, another feel-good chemical, also fluctuates with daylight exposure, which may explain why motivation tanks .
3. Retinal and Hypothalamic Sensitivity
SAD patients literally see the world differently in winter. Research shows they have reduced sensitivity to light, particularly in the retina and hypothalamus (the part of the brain that regulates mood and sleep). This means your brain might not be getting the signal that it’s daytime, even when the sun is up .
4. Vitamin D & Environmental Factors
Vitamin D plays a powerful role in regulating mood-related neurotransmitters like serotonin and dopamine—and levels often plummet in winter. Add in genetic predispositions and environmental stress, and you’ve got the perfect storm for seasonal depression .
Natural and Effective Ways to Support Your Mood
If SAD has you feeling stuck, there are natural options to help you feel more like yourself again.
1. Light Therapy
This is often the go-to starting point for SAD. A light box mimics natural daylight, and sitting in front of it for 30–60 minutes each morning can help recalibrate your body clock. Most people feel better within 1–2 weeks—but consistency is key .
2. Cognitive Behavioral Therapy (CBT-SAD)
This specific type of therapy helps you shift thought patterns related to winter and seasonal changes. Studies show CBT-SAD is just as effective as light therapy, with longer-lasting results .
3. Lifestyle Tweaks That Make a Difference
Even small shifts in your daily rhythm can support your mood:
- Get outside during daylight hours—even cloudy days have more light than indoor bulbs.
- Move your body regularly (even a 10-minute walk can help reset your mood).
- Stick to a consistent sleep schedule to support your circadian rhythm.
- Eat nourishing, blood-sugar-stabilizing meals to avoid the crash-and-crave cycle.
These changes support both your nervous system and hormone health—two systems that deeply influence mood .
4. Natural Support: Lavender (Lavela)
If you’re looking for a natural, evidence-backed supplement for mood support, lavender (specifically the Silexan extract found in Lavela) is worth considering.
What the Research Shows:
- A recent meta-analysis found that oral lavender significantly reduces depression symptoms—with results comparable to prescription meds like fluoxetine (Prozac), but with fewer side effects .
- Lavela has also shown clear benefits for anxiety and related disorders, which often overlap with SAD
- It’s well-tolerated and non-sedating, making it a gentle option if you’re sensitive to pharmaceuticals.
Want to give Lavela a try? You can purchase it through Fullscript here.
If you’re struggling right now, please know: it’s not in your head, you’re not lazy, and you’re definitely not alone.
Your mood is connected to real biological shifts that happen when the seasons change. The good news? There are powerful tools available to help you reset your rhythm, rebalance your brain chemistry, and start feeling better this Winter season.
Looking for support beyond supplements?
Explore the Thrive Tribe Program for a personalized, root-cause approach to mood, hormones, and whole-body wellness.
You deserve to feel good in your body, every season of the year.