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.