North County Health

Seasonal Affective Disorder (SAD)

The holidays are over and sometimes it seems like everything has come to a standstill.  Minnesota winters are long and cold.  It’s a chore to get out of the house and driving seems almost impossible some days.  These feelings are often categorized as the “winter blues”.  You might tell yourself to tough it out.  After all you’ve felt this way before during the winter and these feelings lift as the weather improves. 

There’s actually a name for these feelings and it’s Seasonal Affective Disorder (SAD).  It’s a type of depression that's related to changes in seasons and SAD begins and ends at about the same times every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months.  These symptoms often resolve during the spring and summer months. Less often, SAD causes depression in the spring or early summer and resolves during the fall or winter months.

You may feel listless, sad or down most of the day, nearly every day.  You may lose interest in activities you once enjoyed.  You notice that you have low energy and feeling sluggish.  You notice you’re having problems with sleeping or sleep too much.  You may crave carbohydrates leading to overeating and weight gain.  It’s hard to concentrate on tasks you have always done with ease. 

So why does this affect some people and not others?  Your biological clock (circadian rhythm) may be more sensitive to the reduced level of sunlight in fall and winter.  Reduced sunlight can cause a drop-in serotonin that may trigger depression.  Serotonin is the “feel good” chemical in your brain that has an effect on your mood. The change in season can also disrupt the balance of the body's level of melatonin, which plays a role in sleep patterns and mood.

Feelings of hopelessness, worthlessness and guilt may creep in and in severe cases, you may begin to have thoughts of not wanting to live.  If you find yourself not wanting to live, call 988, the Suicide Hotline. The person on the line with you will be able to help you understand your feelings.  They are there to help.  Call your family or a good friend or your religious leader and ask them to come over to visit.  Make an appointment with your provider-treatment for SAD may include light therapy, psychotherapy and medications. 

There's no known way to prevent the development of SAD.  However, if you take steps early on to manage symptoms, you may be able to prevent them from getting worse over time.  Things you can do include:  Maintain a consistent sleep schedule, increase exposure to sunlight, exercise regularly, light therapy (using a light therapy box that mimics sunlight), maintain a healthy diet and lifestyle and stay socially active.

(Seasonal affective disorder (SAD) - Symptoms & causes - Mayo Clinic    1-6-2026)

Submitted by: North Country Community Health Services and Beltrami County Community Health Services- www.ncchb.org or www.co.beltrami.mn.us/services/public-health/ or find us on Facebook-North Country Community Health Services

(Beltrami, Clearwater, Hubbard and Lake of the Woods Public Health)