Winter Blues or Something More? Understanding Seasonal Affective Disorder (SAD)

Understanding Seasonal Affective Disorder (SAD)

As daylight fades and colder weather settles in, many people experience noticeable shifts in mood, energy or overall motivation. For most, these changes are mild “winter blues” which are common, however some individuals experience symptoms that are more intense, persistent or disruptive. This pattern may reflect Seasonal Affective Disorder (SAD), a clinically recognized form of depression that can affect adults and children, leading to persistent low mood, fatigue, difficulty concentrating, and changes in sleep or appetite. SAD follows a seasonal rhythm, most often emerging in late fall or winter and improving with the arrival of spring.

At Culver Primary, we provide patients with extended mental health visits and comprehensive prescription management services which allow our physicians to address both the emotional and biological factors that contribute to SAD, helping patients navigate the season with greater support and stability.

When Winter Affects Your Mind: Key Symptoms of SAD

If you notice any of the following symptoms that return every winter or last for weeks at a time, it may be more than just typical “winter blues”:

• Sad, anxious, or "empty" feelings

• Fatigue and low energy

• Oversleeping or trouble sleeping

• Overeating, especially with carb cravings

• Difficulty concentrating or making decisions

• Loss of interest in activities you once enjoyed 

What You Can Do at Home: Simple Ways to Support Your Mood This Winter

While professional support is important, especially when symptoms interfere with daily life, there are several practical steps you can take to help reduce the impact of SAD:

Maximize natural light

• Natural daylight plays a key role in regulating mood and energy.

  • Open curtains as soon as you wake up and spend time near windows during the day.

  • Take short outdoor walks, even on cloudy days. Any exposure to natural light can help your body maintain its internal rhythm.

Maintain a consistent sleep routine

• Good sleep is essential for emotional well-being.

  • Aim to go to bed and wake up at the same time every day, including weekends.

  • Reduce screen time before bed, and create a relaxing wind-down routine such as reading or stretching.

Stay physically active

• Movement is one of the most effective mood boosters during the winter months.

  • Even 10–15 minutes a day of light activity can make a noticeable difference.

  • Try walking, yoga, stretching, or any form of exercise you enjoy.

Focus on balanced nutrition

• What you eat can influence your mood and energy.

  • Prioritize regular meals that include healthy proteins, fats, and fiber.

  • Be mindful of increased cravings for sugar and carbohydrates, which can cause energy spikes followed by crashes.

Stay connected with others

• Social connection helps counter feelings of isolation that can worsen SAD.

  • Plan small, enjoyable interactions with friends or family.

  • Join a group, class, or hobby club to stay engaged during the winter months.

Practice stress-reducing techniques

• Simple mental wellness habits can help support emotional balance.

  • Try mindfulness practices, deep breathing, journaling, or short daily meditation sessions.

  • Even a few minutes a day can lower stress and support mental clarity.

Make time for enjoyable activities

• Pleasurable activities stimulate the brain’s feel-good pathways.

  • Schedule small daily moments of joy even when motivation feels low.

  • Reading, listening to music, creative hobbies, or spending time in nature can help lift your mood over time.

Culver Primary: your Partner in Seasonal Wellness

Culver Primary gives you a level of mental-health support that actually fits your life—not the rushed, transactional model you’re used to.

Through our Direct Primary Care structure, you get longer, meaningful appointments, direct access to your physician, and on-site testing to uncover both the psychological and physical factors behind Seasonal Affective Disorder. It’s thoughtful, high-quality care designed for people who expect more from their healthcare—and are done settling for less.

1. Mental Health Visits With Extended Time

Mental health visits require time, attention, and a supportive environment where each visit is designed to explore:

• A thorough exploration of symptoms and seasonal patterns

• Assessment of contributing stressors or lifestyle factors

• Discussion of sleep quality, routines, and environmental influences

• Creation of a tailored care plan based on your specific needs

This patient-centered approach that Culver Primary utilizes, ensures a more accurate understanding of your symptoms and promotes effective, individualized treatment.

2. Personalized Treatment Plans

Treatment for SAD may include several strategies, tailored to each patient’s needs:

• Light therapy: Guidance on safe and effective use of phototherapy devices.

• Vitamin D supplementation when deficiency is identified.

• Lifestyle and behavioral interventions, including sleep hygiene and structured daily routines.

• Medication management, when appropriate.

• Supportive counseling and referrals for psychotherapy, including cognitive-behavioral therapy for SAD (CBT-SAD).

• Regular follow-up appointments to evaluate progress and adjust the plan as needed.

This comprehensive approach allows us to address both the biological and psychosocial aspects of the condition.

3. On-Site Laboratory Testing for Contributing Factors

Because nutritional and hormonal imbalances can worsen depressive symptoms, Culver Primary offers convenient on-site testing to evaluate contributing factors and support more targeted care for the patient.

If winter feels heavier than it used to, you’re not imagining it. Seasonal Affective Disorder is common, highly treatable, and—most importantly—not something you have to navigate solo. Noticing the symptoms is your first step. Getting the right level of support is what truly changes the season.

At Culver Primary, our physicians take the time to understand you—your lifestyle, your stress load, your rhythms—and craft a plan that elevates both your mental and physical well-being. From extended visits to seamless access and a calming, boutique environment, every detail is designed to help you feel lighter, clearer, and fully supported.

This winter and every winter after, you deserve care that meets your standards. We’re here to help you reclaim your energy, mood, and momentum.

Need Guidance?

If you’re experiencing symptoms of seasonal affective disorder, learn how you can talk about your mental health. Schedule a mental health visit today in person or virtually with Culver Primary our physicians are here to provide personalized care you deserve.

Keywords: seasonal affective disorder, SAD symptoms, mental health visits, winter depression.

From Risk to Resilience: How Regular Checkups Help Prevent Diabetes

Diabetes is one of the most prevalent and fastest-growing chronic diseases worldwide, yet it is also one of the most preventable and manageable. While genetics and age contribute to a person’s risk, early detection, proactive care, and healthy lifestyle choices can make a significant difference in preventing or delaying the onset of type 2 diabetes.

Diabetes: what you need to know

Diabetes is a metabolic disorder that occurs when the body cannot properly produce or use insulin, the hormone responsible for regulating blood sugar (glucose). As a result, glucose accumulates in the bloodstream, which can lead to serious health complications over time.

The three main types of diabetes are:

Type 1 Diabetes: An autoimmune condition where the body attacks insulin-producing cells. Requires daily insulin therapy.

Type 2 Diabetes: The most common form, characterized by insulin resistance. Often preventable or delayable through lifestyle interventions.

Gestational Diabetes: Develops during pregnancy, usually resolving after delivery, but increases the future risk of type 2 diabetes.

The most common form is type 2 diabetes, which often develops gradually and is influenced by a combination of genetic and lifestyle factors. Some of the primary risk factors include:

• Being overweight or obese

• Physical inactivity

• Family history of diabetes

• High blood pressure or elevated cholesterol

• A history of gestational diabetes

Before type 2 diabetes develops, many individuals experience prediabetes, a condition in which blood sugar levels are higher than normal but not yet in the diabetes range. The encouraging news is that prediabetes can often be reversed through early detection, healthy eating, and regular physical activity.

Early Detection & Symptoms

Because type 2 diabetes often develops quietly, without obvious symptoms, early screening can make all the difference. At Culver Primary, our trusted primary care team uses simple blood tests to identify prediabetes and diabetes early—so you can take control of your health with confidence and support every step of the way.

Recognizing the early signs of diabetes can help you seek treatment before complications develop. Some common symptoms include:

• Frequent urination

• Excessive thirst or hunger

• Fatigue and weakness

• Blurred vision

• Unexplained weight loss

• Slow-healing wounds

• Tingling or numbness in hands or feet

If you’re noticing any of these symptoms, don’t wait—schedule a quick, hassle-free blood sugar test with Culver Primary. Your health and peace of mind come first, and we’re here to make proactive care simple, supportive, and stress-free.

The Critical Role of Culver Primary in your care

At Culver Primary, we’re more than prescribers, we’re your partners in long-term health. Our team takes a proactive approach to prevention, chronic care, and complexity management, ensuring you stay healthy and supported every step of the way.

Tests for type 1 diabetes, type 2 diabetes, and prediabetes.

Understanding your diabetes test results is key to managing your health. This chart breaks down the three main blood sugar tests—the Hemoglobin A1c, Fasting Blood Sugar, and Random Blood Sugar tests—along with the target ranges for diagnosis. Use this quick reference guide to see what each test measures and what the results mean.

1. Diagnosis and Treatment Plan: At Culver Primary, we go beyond the numbers. Our expert physicians analyze your test results, identify your exact type of diabetes, and design a personalized treatment plan tailored to your needs, combining the right medications with lifestyle strategies to support your best health.

1. The Diabetes ABCs: At Culver Primary, we help you hit your critical targets to minimize complications:

• A is for A1C (blood sugar control).

• B is for Blood Pressure (controlling hypertension).

• C is for Cholesterol (managing lipids).

2. Preventive Screening: We coordinate seamlessly towards annual checks for related complications, including foot exams, eye exams, and kidney function tests.

3. Referrals and Education: We act as your gateway to specialized care, including endocrinologists, registered dietitians, and crucial support services like Diabetes Self-Management Education and Support (DSMES).

When you partner with Culver Primary PCP, you are leveraging a structured, evidence-based approach to not just treat diabetes, but to control your health trajectory.

How to Manage Diabetes

Living with diabetes doesn’t mean giving up the things you love, it means finding balance and making informed choices. Here at Culver Primary our PCP guides you through every step:

1. Schedule your A1C with Culver Primary
At Culver Primary, we can help you seamlessly check in with you glucose every 2 to 3 months. Develop a detailed treatment plan as needed.

2. Eat a Healthy Diet
Focus on whole grains, lean proteins, vegetables, fruits, and healthy fats. Avoid sugary drinks and processed foods. Portion control and balanced meals help keep blood sugar steady.

3. Stay Active
Regular physical activity improves insulin sensitivity and helps control weight. Aim for at least 30 minutes of moderate exercise most days of the week.

4. Monitor Blood Sugar Levels
Regular testing helps you understand how food, exercise, and medications affect your blood glucose.

5. Take Medications as Prescribed
If your doctor prescribes medication or insulin, take it consistently. Never change your dosage without consulting your healthcare team.

6. Manage Stress
Stress can raise blood sugar levels. Practice relaxation techniques such as yoga, meditation, or deep breathing.

Type 2 diabetes can often be delayed or avoided with lifestyle changes such as maintaining a healthy weight, eating balanced meals, and staying physically active.

Diabetes may be a lifelong condition, but with the right care, you can live a full and healthy life. Stay proactive by monitoring your blood sugar, following a nutritious diet, staying active, and keeping regular appointments with Culver Primary. Small steps each day can lead to long-term health success.

Need Guidance?

Don’t wait for symptoms to appear. Schedule a A1C screening with Culver Primary, learn your risk, and let us create a personalized plan to protect your health. Your journey to better health starts with one step and we’re here to take it with you.

Keywords: diabetes management, type 2 diabetes, insulin, blood sugar control, healthy lifestyle, diabetes symptoms.