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Seasonal depression symptoms are signs of depression that come and go with the seasons. The most common are low mood, low energy, oversleeping, and craving carbs through fall and winter.
If that sounds familiar, depression therapy at Eye Cue Mental Health can help, in person in Cerritos or by telehealth across California.
Below we cover the common signs and what seasonal affective disorder (SAD) actually is. We also explain how it differs from the winter blues and which treatments to raise with your doctor.
What are the symptoms of seasonal depression?
Seasonal depression symptoms include the core signs of depression plus a few that are specific to the season. The NHS lists low mood, loss of interest in things you usually enjoy, and feeling guilty, hopeless, or worthless.
The NHS also lists these signs:
- Feeling restless or irritable
- Difficulty concentrating
- Being hungrier and eating more than usual
- Being more tired and sleeping more than usual
- Thoughts of suicide or self-harm
The National Institute of Mental Health adds signs specific to the winter pattern. These include oversleeping, overeating with a craving for carbohydrates, weight gain, and social withdrawal, which it describes as feeling like hibernating.
Not everyone has every sign. What to watch for is a cluster of them showing up around the same time each year.
What is seasonal affective disorder (SAD)?
Seasonal affective disorder is a type of depression with a recurring seasonal pattern. NIMH says symptoms last about four to five months out of the year.
Cleveland Clinic says SAD usually begins in late fall and ends in the sunnier days of spring. It estimates that about 5% of adults in the U.S. experience SAD.
There's also a summer pattern. NIMH lists trouble sleeping, poor appetite with weight loss, and restlessness or agitation as its signs. For a diagnosis, NIMH says the seasonal episodes must happen for at least two consecutive years.
NIMH also notes that SAD occurs much more often in women than in men and often begins in young adulthood.
How is SAD different from the winter blues?
The winter blues are a dip in mood or energy that still lets you function. SAD is more serious. Cleveland Clinic explains that SAD affects your daily life, including how you feel and think.
A few questions can help you tell the difference:
- Is it getting in the way? Missing work, pulling away from people, or letting basic tasks slide points to more than the blues.
- Does it last most days? Depression symptoms tend to show up most of the day, nearly every day, for weeks.
- Does it return each year? A pattern that repeats around the same months is a key sign of SAD.
You don't need to answer these perfectly. They're a starting point for a conversation with a doctor or therapist. Jot down when your mood dipped in past years, since that history is often the clearest clue.
Can you get seasonal depression in Southern California?
Yes, though it's likely less common here than in northern states. Southern California winters are mild and often sunny. NIMH notes SAD is more common in people living farther north, where winter days are shorter.
Still, the days here do get shorter in fall and winter, and the clock change in early November brings darker evenings. Seasonal low mood also isn't only about the weather. Holiday stress, anniversaries of a loss, money pressure, or being far from family can all cluster in the same months.
Track how you feel across the year. If the same low stretch keeps returning in the same season, take it seriously, whatever the forecast says.
What treatments help seasonal depression?
NIMH names four main approaches for SAD: light therapy, psychotherapy, antidepressant medication, and vitamin D. Which ones fit depends on your health, your symptoms, and your history.
Some of these are medical treatments to raise with your doctor:
- Light therapy. NIMH describes sitting in front of a very bright 10,000 lux light box each morning, usually from fall to spring. Cleveland Clinic advises talking with a provider first if you have bipolar disorder, diabetes, or a retina condition, or take medications that make you more sensitive to light.
- Antidepressants. NIMH notes these usually take four to eight weeks to work. A prescriber can help you weigh the options.
- Vitamin D. NIMH says studies on vitamin D for SAD have produced mixed results, so ask your doctor before relying on it.
Talk therapy is the part we provide. Eye Cue Mental Health is a psychotherapy practice offering talk therapy, including cognitive behavioral therapy (CBT). In CBT, you learn to notice season-linked thoughts and plan activities that bring energy back into your week.
To see how CBT compares with other approaches, read our guide to types of therapy for depression.
Timing matters too. If you know a low stretch tends to start in November, tell your doctor or therapist in October. Planning ahead lets you set up support before the season turns.
Small daily steps help alongside treatment too. Our list of coping skills for depression covers simple ones you can start today.
If you're having thoughts of suicide, call or text 988 to reach the 988 Suicide and Crisis Lifeline. It's free and available 24/7. If you're in immediate danger, call 911.
Eye Cue Mental Health is a psychotherapy practice and does not prescribe medication or provide light therapy. This article is educational and is not a diagnosis or a substitute for professional care. If you are in crisis, call or text 988 (Suicide and Crisis Lifeline) any time. If you're in immediate danger, call 911.
