Isn't It SAD?

When Winter Feels Heavier Than Your Coat:

Understanding SAD

Because sometimes the season that's supposed to be jolly... just isn't.

Let's talk about something that happens to a lot of people this time of year but doesn't always make it into the holiday small talk.

You know that feeling when winter settles in and suddenly everything just feels... harder?

Not bad, exactly. Just heavier. Slower. 

Like someone turned down the brightness on your whole life and forgot to turn it back up.

Your alarm goes off and you genuinely consider whether pretending to be sick would be believable. 

The couch becomes your best friend. And getting dressed feels like an Olympic event you didn't train for.

If that sounds familiar, you're not imagining it.

And you're definitely not alone.

the reality of winter for some people

What Actually Is SAD?

Seasonal Affective Disorder—or SAD, which is almost too on-the-nose to be accidental—is basically your body's way of saying "Hey, I'm really not cool with these 4:30 PM sunsets."

And honestly? Fair.

The term was coined back in 1984 by psychiatrist Dr. Norman E. Rosenthal, who noticed a pattern: when daylight becomes scarce, some people's mood centers take a nosedive right along with the temperature.

Between November and February, daylight becomes an almost unexpected premium. 

Like finding a parking spot at the mall during December—rare, precious, and gone before you know it.

Days are shorter. Nights are longer. And somewhere in the middle of all that darkness, some of us start feeling like we're operating at half capacity.

The symptoms can look like:

- Feeling more tired than usual (even after sleeping)

- Losing interest in things you normally enjoy

- Craving carbs like it's your job

- Wanting to hibernate and avoid people

- Generally feeling like the emotional equivalent of a phone at 3% battery

Sound familiar? Yeah. Thought so.

It's Not Just "The Winter Blues"

Here's the thing people don't always realize: SAD isn't just feeling a little down because the weather's gloomy.

It's an actual shift in your body's chemistry caused by reduced sunlight exposure.

Your brain produces less serotonin (the feel-good chemical) and more melatonin (the sleep hormone) when you're not getting enough light. 

That combination can make you feel sluggish, moody, and off your game.

Basically, your brain is running on winter mode while the rest of the world expects you to operate at full summer capacity.

a walk alone in the woods

It's like trying to stream a movie on dial-up internet. Technically possible, but painful for everyone involved.

And before you start thinking "great, one more thing wrong with me"—stop right there.

This is a completely normal physiological response to an environmental change. Your body isn't broken. It's just reacting to the fact that winter decided to shut off the lights early every single day.

If anything, your body is being extremely reasonable about the whole situation.

The Geography Factor (Or: Why You Might Want To Blame Your Latitude For Your Attitude)

Here's an interesting fact: the farther you live from the equator, the more likely you are to experience SAD.

Studies show that the incidence increases dramatically as you go 30 degrees latitude further north or south. Meanwhile, people living near the equator? They barely know what SAD is.

They're out there sipping coconut water in perpetual sunshine while the rest of us are scraping ice off our windshields in the dark at 7 AM.

everybody loves the sunshine

This isn't a coincidence. It's sunlight—or the lack of it.

If you live somewhere that gets regular sunshine year-round, your body doesn't experience that dramatic seasonal shift. 

But if you're somewhere that goes from 15 hours of daylight in summer to 8 hours in winter? Your internal systems notice. And they're not thrilled about it.

Unfortunately, "just move to the tropics" isn't exactly practical advice for most of us.

(Though if you can swing it, we're not going to stop you.)

Light Therapy: It Sounds Simple Because It Kind Of Is

One of the most effective treatments for SAD is light therapy—and yes, it's basically what it sounds like: sitting near a really bright light.

But not just any light.

Your standard household light bulb emits about 200-700 lux (a lux is a unit of illuminance, which is just a fancy way of measuring brightness). To ease SAD symptoms, you need a minimum of 2,500 lux.

For perspective, a bright sunny day? Around 100,000 lux.

So yeah, your desk lamp isn't going to cut it.

Light therapy involves using a specialized light box that mimics natural outdoor light. Most people use it for about 20-30 minutes in the morning, and studies show it helps about 80-85% of SAD cases.

Does it cure everything instantly? No. But it can make a noticeable difference in energy levels and mood—without any of the side effects that come with medication.

light therapy

Other Things That Actually Help

Light therapy is great, but it's not the only tool in the toolkit. Here are some other practical strategies that can help:

Get outside during daylight hours. 

Even on cloudy days, natural light is stronger than indoor lighting. A 15-minute walk at lunchtime can help reset your internal clock.

Move your body. 

Exercise releases endorphins, which counteract some of the sluggishness SAD brings. Even gentle movement counts.

Watch your diet.

Yes, winter makes you crave carbs. But try to balance them with protein and healthy fats to keep your energy stable instead of spiking and crashing.

Stay social.

Your instinct might be to isolate, but connection actually helps. Even if it's just a quick phone call or coffee meetup.

Talk to someone.

If symptoms are severe or persistent, therapy and/or medication might be worth exploring. There's no shame in getting professional support.

The Movie Therapy Trick

Here's something a little unconventional: research shows that watching movies featuring warm, sunny, summery climates can improve your mood.

Seriously.

Films with clear blue skies, palm trees, beaches—anything that visually reminds your brain that warmth and sunshine exist—can provide a small mental boost.

It's not going to cure SAD on its own, but on a particularly gray day? 

It might be worth queuing up a few tropical vacation movies and pretending you're somewhere else for a couple hours.

Consider it low-stakes escapism with a side of mood enhancement.

victorious

You're NOT Alone In This

If you're dealing with SAD, it's easy to feel like you're the only one trudging through winter at half speed while everyone else is out there thriving.

But you're not.

Millions of people experience this every year. And the fact that it's common doesn't make it less real or less difficult—but it does mean you don't have to go through it alone.

Be gentle with yourself. 

Winter is hard. 

Shorter days mess with your body chemistry. 

And getting through it sometimes means just showing up and doing the minimum until the light comes back.

Because it will come back.

It always does.

Have you ever heard of SAD?

Do you know anyone that may be dealing with it?

Let's talk about it in the comments!

"Your Health Is Your Wealth!!"