When the days get shorter and the temps drop, it’s common to feel a little slower and less motivated. But if your mood dips every fall or winter and it starts to affect sleep, energy, work, or relationships, you might be dealing with Seasonal Affective Disorder, often called SAD. The good news: there are effective, well-studied treatments that can help you feel like yourself again.
At Northwest Family Clinics, we see many Minnesotans each year with seasonal mood changes. Here’s what to know and how to get support.
What is Seasonal Affective Disorder
SAD is a form of depression that follows a seasonal pattern, most often beginning in late fall and easing in spring. Reduced daylight is the big trigger. It can shift circadian rhythms, affect serotonin and melatonin, and make it harder to wake rested, think clearly, and stay upbeat.
Common symptoms include:
- Low mood most days of the week
- Loss of interest or joy in usual activities
- Low energy and increased fatigue
- Changes in appetite, carb cravings, or weight
- Oversleeping or trouble waking in the morning
- Difficulty concentrating or feeling slowed down
- Feeling hopeless or excessively guilty
If you have thoughts of self-harm or suicide, call 988 or go to the nearest emergency department right away.
Who is at Higher Risk
SAD is more common in northern climates with short winter days, like Minnesota. Women are also affected more often than men. A history of depression, anxiety, postpartum depression, or a family history of mood disorders can increase risk.
Proven Treatments That Help
Most people do best with a combination of approaches. We’ll tailor a plan to your symptoms, history, and preferences. Treatment options may include:
Bright light therapy
- Use a 10,000 lux light box designed for SAD.
- Sit about 16 to 24 inches away, eyes open but not staring into the light.
- Best used in the morning for 20 to 30 minutes to support circadian rhythm.
- Start daily in early fall if symptoms tend to recur and continue through winter.
- If you have eye conditions, bipolar disorder, or take photosensitizing medications, check with your clinician before starting.
Cognitive behavioral therapy for SAD (CBT-SAD)
A structured form of talk therapy that teaches skills to manage negative thought patterns, increase behavioral activation, and protect sleep. Studies show benefits that can last beyond a single winter.
Medications
Antidepressants such as SSRIs or bupropion can reduce symptoms. Some patients use preventive medication beginning in early fall. We’ll discuss options, timing, side effects, and how medication fits with light therapy and counseling.
Daily habits that support mood
- Daylight exposure: get outside within the first hour of waking, even on cloudy days. Short, frequent walks help.
- Movement: aim for 20 to 30 minutes of moderate activity most days. Brisk walking, skating, shoveling with good form, or an indoor class all count.
- Sleep routine: consistent bed and wake times, dim lights after sunset, limit screens 60 minutes before bed.
- Nutrition: steady protein, plenty of plants, and regular meals. Go easy on sugar and alcohol, which can disrupt sleep and mood.
- Vitamin D: many Minnesotans run low in winter. Ask about safe dosing for your age and health. Learn more about supplements here.
- Connection: schedule low-stress social time each week. Structured activities can help when motivation is low.
Minnesota-Specific Tips
Short days are part of life here. A few local tweaks can make winter easier:
- Create a light-rich morning spot near a south-facing window for coffee, emails, or kids’ homework.
- Plan outdoor daylight breaks even when it’s cold. Ten minutes at lunch can lift energy for the afternoon.
- Batch errands in daylight and consider reflective gear for late-day walks.
- Make a winter routine you can stick with: weekly indoor pool time, a favorite trail, or a standing coffee with a friend.
When to See a Doctor
Reach out if:
- Symptoms last more than two weeks or keep returning each winter
- Daily life, work, or relationships are suffering
- Sleep is significantly disrupted or you’re oversleeping and still exhausted
- You have a history of depression, postpartum depression, bipolar disorder, or anxiety
- You’re unsure how to start light therapy safely
- You have thoughts of self-harm or feel you cannot cope
We can confirm the diagnosis, rule out other causes like thyroid issues or anemia, and build a treatment plan that fits your season and lifestyle.
FAQs
What is the difference between the winter blues and SAD?
Winter blues are mild, short-lived dips in mood or energy. SAD is more persistent and impairs daily functioning. If symptoms last most days for two or more weeks and interfere with life, it’s time to check in.
Can I use any bright lamp for light therapy?
Look for a clinically designed 10,000 lux light box that filters UV, used at the recommended distance and timing. Regular lamps do not provide the intensity or spectrum studied for SAD.
When will I feel better after starting light therapy
Many people notice improvement within one to two weeks, sometimes sooner. Keep using it daily through the season.
Is it safe to combine light therapy and medication
Yes. Many patients use both. We’ll help you sequence therapies and monitor for side effects or sleep changes.
Do I need therapy if I’m already using a light box
Light therapy and CBT-SAD can be complementary. CBT offers lasting skills for future seasons and for life stressors that pile on in winter.
You Don’t Have to Push Through Winter on Your Own
If shorter days are taking a toll, we can help. Schedule a visit with Northwest Family Clinics in Crystal, Plymouth, or Rogers to talk through symptoms and treatment options, including light therapy guidance, counseling referrals, lab checks, and medications when needed. With the right plan, winter can feel lighter and more manageable.