As the days grow longer and the temperatures begin to rise, many people feel a renewed sense of energy and motivation. For those who experience Seasonal Affective Disorder (SAD), springtime is often a welcome relief from the fatigue, sadness, and sluggishness that accompany winter. But what happens if those symptoms don’t go away?
For some, SAD symptoms are resolved naturally as daylight increases. However, others may find that their low mood and lack of motivation persist well into spring and summer—which could indicate a different mental health condition, such as persistent depressive disorder (dysthymia).
This article will help you understand who is most at risk for SAD, how it is diagnosed, and how to recognize when symptoms might signal a deeper issue.
What is Seasonal Affective Disorder?
SAD is a type of recurrent depression that follows a seasonal pattern, usually appearing in late fall or early winter and improving in spring and summer. Research estimates that around 5% of U.S. adults experience SAD, with women being four times more likely than men to be diagnosed. SAD is most common in people aged 18 to 30 and is more prevalent in northern latitudes, where daylight hours are shorter in winter. Symptoms of SAD:
- Low energy and persistent fatigue
- Difficulty concentrating
- Increased sleep (or difficulty waking up)
- Weight gain, especially from carb cravings
- Loss of interest in activities once enjoyed
- Feelings of sadness or hopelessness
How is SAD Diagnosed?
SAD is not just “winter blues”—it is a clinically recognized condition that requires at least two consecutive years of depressive episodes occurring in the same season.
A mental health professional will assess:
Seasonal pattern: Have symptoms consistently appeared in fall/winter for at least two years? Improvement in spring/summer: Do symptoms lift as the seasons change? Impact on daily life: Is the person struggling with work, relationships, or self-care? Exclusion of other conditions: Could another mental health or medical issue explain the symptoms?
When It’s Just SAD: A Patient Story
Case Study: Emily’s Winter Struggle
Emily, a 28-year-old teacher, noticed that every November, she started feeling exhausted, irritable, and unmotivated. She craved carbs, gained weight, and found it hard to get out of bed in the morning. She initially dismissed it as holiday stress, but by January, she felt completely drained.
By March, however, Emily started feeling like herself again. As the sun stayed out longer, her energy returned, and her mood lifted. After experiencing this pattern for three consecutive years, Emily sought help. Her therapist confirmed she had SAD and recommended:
Light therapy with a 10,000-lux lightbox each morning Daily outdoor walks for increased natural light exposure Cognitive-Behavioral Therapy (CBT) to manage negative thoughts
By the following winter, Emily felt more prepared. She started light therapy early, exercised regularly, and made small lifestyle changes that helped her mood improve much faster than in previous years. Emily’s case is a classic example of SAD improving with seasonal change and responding well to treatment.
When It’s Not Just SAD: A Case of Dysthymia
Case Study: Olivia’s Lingering Depression
Olivia, a 36-year-old nurse, assumed she had SAD because she felt more depressed in winter. However, even in the spring and summer, her symptoms never fully disappeared. While she noticed slight improvements with longer daylight, she still felt:
Chronically tired and unmotivated
Uninterested in hobbies she once loved
Stuck in a pattern of mild but persistent sadness
Olivia sought therapy in April, expecting a diagnosis of SAD. Instead, her therapist identified persistent depressive disorder (dysthymia). Unlike SAD, dysthymia does not fully lift in spring or summer—it is a chronic, long-term depression that can last for two or more years. With treatment—including CBT, structured routines, and lifestyle changes—Olivia gradually improved. She realized she had been living with low-grade depression for years, assuming it was just seasonal.
How SAD and Dysthymia Differ:
| Feature | SAD | Dysthymia (PDD) |
|---|---|---|
| Onset | Seasonal (mostly winter) | Persistent (year-round) |
| Duration | 4-5 months per year | 2+ years |
| Improvement? | Symptoms lift in spring/summer | Symptoms never fully resolve |
| Main Treatments | Light therapy, exercise, CBT | Long-term therapy, lifestyle shifts, sometimes medication |
If symptoms persist past spring, it may be worth exploring whether dysthymia or another condition is the root cause.
Practical Strategies for Coping with SAD
Even as spring approaches, symptoms may linger. To support emotional well-being:
- Use Light Therapy: Sitting near a 10,000-lux light therapy box each morning can help regulate mood and energy levels.
- Maximize Natural Sunlight: Spend time outdoors, keep curtains open, and sit near windows when possible.
- Stay Physically Active: Regular exercise, even a daily walk, can boost serotonin and endorphins, reducing depressive symptoms.
- Maintain a Balanced Diet: Increase Omega-3s (found in fish and walnuts), limit sugar and processed carbs to avoid mood swings, stay hydrated and reduce excessive caffeine intake
- Consider Therapy: CBT for SAD (CBT-SAD) is as effective as light therapy and helps reframe negative thought patterns.
Final Thoughts: What If SAD Happens in Summer?
While most people associate SAD with winter, some individuals experience “reverse” SAD in the summer months. Instead of fatigue and oversleeping, summer SAD may cause:
- Anxiety and irritability
- Insomnia and restlessness
- Loss of appetite and weight loss
If you’ve ever felt worse in summer instead of winter, stay tuned for Part 2, where we’ll explore summer-pattern SAD, who it affects, and how to manage it.
Need Support? We’re Here to Help
At Cadenza Center, we provide compassionate, evidence-based treatment for seasonal depression, chronic mood disorders, and overall mental wellness. If you’re unsure whether your symptoms are SAD, dysthymia, or another condition, our team can help.
Contact us today to take the first step toward feeling better—no matter the season.
