You sleep more, eat more, and feel less interested in things you usually enjoy. The days feel dull, your mood dips for no reason, and even getting out of bed starts to feel like a task.
If this sounds familiar, you might be experiencing Seasonal Affective Disorder, or SAD a kind of depression that often shows up when the days get shorter and sunlight becomes scarce.

It’s not just “winter blues.” It’s your mind and body reacting to a change in the season.

What Exactly Is SAD?

Seasonal Affective Disorder is a condition where your mood, energy, and motivation change with the seasons usually worse in winter and better in spring. People with SAD often describe it as feeling “emotionally drained” or “stuck in slow motion” during colder months.

Think of it as your mind reacting to less sunlight, shorter days, and long, cozy nights — except instead of comfort, you feel gloom setting in.

It’s not about weakness or a lack of willpower. It’s simply your brain’s way of responding to seasonal shifts.

Why Does It Hit Harder in Winters?

You might wonder, “Why do I feel this way only when the weather changes?”
Well, our bodies are wired to respond to light. Sunlight affects hormones that regulate mood and energy. During winter:

• There’s less sunlight, so your body feels more tired and less alert.
• You might sleep more, but still wake up tired.
• Your brain produces less of the ‘happy chemicals’, so your mood feels low.
• You crave comfort food or carbs more often it’s your body’s way of seeking warmth or quick energy.

Imagine your brain as a solar panel when it doesn’t get enough light, your energy and motivation start to run low.

Common Signs You Might Have SAD

SAD doesn’t always look dramatic. It can quietly sneak into your routine. Here are a few signs to look out for:

• Feeling sad or low most days without any clear reason
• Losing interest in things you usually enjoy
• Wanting to sleep all the time or struggling to wake up
• Craving more food (especially sweets or carbs)
• Feeling constantly tired or low on energy
• Withdrawing from friends or social plans
• Having trouble focusing
• Feeling hopeless or unmotivated

Some people describe it as feeling like they’re “in a fog” — life is happening, but they’re just not able to feel fully part of it.

Is It Just the Winter Blues or Something More?

We all have days when the sky looks dull, our mood matches the weather, and we just want to curl up under a blanket with hot chai. That’s normal a mild dip in energy or mood when the season changes happens to most people. That’s what we call the “winter blues.”

But Seasonal Affective Disorder (SAD) goes a step further. It’s not just a passing feeling it lingers, deepens, and begins to affect your daily life. With SAD, you might find it hard to concentrate at work, avoid social plans, or lose interest in things that usually bring you joy. It’s as if the color has drained out of life for weeks or even months, not just a few gloomy days.

Think of it this way the winter blues make you feel a little off; SAD makes you feel stuck. The blues fade with a sunny day or a good laugh; SAD often needs understanding, sunlight, structure, and sometimes therapy to truly lift the fog.

A Day in the Life of a client suffering from SAD-

Aman, a 32-year-old teacher, loved his job. But every winter, he noticed a pattern waking up felt like a battle, the drive to school felt heavier, and even his students’ laughter didn’t lift his mood the way it used to.

He thought he was just “being lazy” until he realized the same thing happened every year, around November. As soon as spring arrived, he felt like himself again.

That’s what SAD does it quietly cycles with the seasons, leaving you confused about why your emotions seem to change with the weather.

How to Manage SAD (And Feel Like Yourself Again)

You can’t control the weather, but you can definitely learn to manage how it affects you. Small, simple steps can make a big difference.

1. Let the Light In

Open those curtains, step out for a walk in the morning, or sit near a window where sunlight comes in. Even 20 minutes of daylight can help lift your mood. Sunlight is nature’s antidepressant.

2. Keep Moving

Exercise might be the last thing you want to do when you’re feeling low, but it’s one of the best ways to boost energy and mood. A light walk, yoga, or dancing in your room counts. Movement helps your mind feel alive again.

3. Stick to a Routine

SAD loves chaos. Try sleeping and waking up at the same time daily, eating regular meals, and maintaining structure. When your body knows what to expect, your mind feels safer and calmer.

4. Watch What You Eat

Comfort food feels good temporarily, but too much sugar or junk food can actually make you feel worse later. Try adding fresh fruits, nuts, and warm soups — they nourish not just your body but also your emotional state.

5. Stay Connected

Isolation can deepen sadness. Even if you don’t feel like talking, check in with a friend or family member. Sometimes just sharing how you feel can make a huge difference.

6. Create Small Joys

Winters can feel long, so build tiny joys into your day a hot cup of tea, a good book, music, candles, or your favorite blanket. It’s about creating warmth within, even when it’s cold outside.

How Therapy Helps with SAD

Sometimes, despite doing everything right, the heaviness doesn’t go away. That’s when therapy can help.

At The Mind Veda, we often meet people who come in saying things like,

“I don’t know what’s wrong, but every winter, I just feel low and tired.”

Through therapy, they begin to see a pattern their emotions are responding to seasonal changes. Once that understanding clicks, things start to shift.

Here’s how therapy can help:

1. Understanding Yourself Better

Therapy gives you space to understand what’s really happening. Sometimes SAD isn’t just about the season it can highlight other hidden emotions like burnout, loneliness, or unresolved stress.

2. Changing Thought Patterns

SAD often brings negative thinking “Nothing will get better” or “I’m just not capable anymore.” Therapy helps you challenge these thoughts and rebuild hope.

3. Planning for the Season

Therapists can help you create your own “winter wellness plan” small routines and activities that keep you grounded when the season changes again.

4. Feeling Less Alone

Talking about your feelings out loud can itself be healing. You realize you’re not the only one and that it’s completely okay to seek help.

You’re Not Lazy You’re Human

SAD can make you feel like you’re losing motivation or drive. But the truth is, you’re not lazy your body and mind are simply responding to a lack of light and warmth.
It’s not your fault. And it’s not permanent.

Think of SAD like a passing cloud. It dims your brightness for a while, but the sun your true self is still there behind it, waiting to shine again.

Finding Your Light Again

If you’ve been feeling unusually low during winters, it’s okay to reach out. There’s no shame in saying, “I don’t feel like myself lately.”
Therapy can help you reconnect with your rhythm and bring back that inner glow.

At The Mind Veda, we help people understand their emotions, patterns, and the subtle ways life and seasons affect them. You don’t have to wait for spring to feel better warmth can be built from within.

Book a session at www.themindveda.com
and take your first step towards bringing the light back no matter what the weather looks like outside.