Is Seasonal Affective Disorder a Real Diagnosis?
As soon as the fall hits and the days get shorter, I see a huge wave of people coming into my office asking the same questions:
“Is Seasonal Affective Disorder a thing?”
or, more specifically,
“Do I have SAD?”
It makes total sense. Colder weather, less sunlight, busier schedules, and holiday stress can all make you feel low, tired, or disconnected. But here's the part that most people do not know: Seasonal Affective Disorder (SAD) is no longer an official diagnosis that therapists, psychologists, and psychiatrists use. Let’s break it down in a way that helps you understand what’s going on with your mind, body, and mood this time of the year.
“Is Seasonal Affective Disorder (SAD) still a diagnosis?” The answer is no. Not anymore, but it used to be.
Seasonal Affective Disorder was once listed as a diagnosis in the DSM (diagnostic manual used by therapists,, psychologists, and psychiatrists to diagnose) It had specific criteria to meet in order to be diagnosed. But today, what we diagnose now is called Major Depressive Disorder with a Seasonal Pattern. This is the updated, accurate term for what most people refer to as “seasonal depression.” This means the depression returns around the same time each year, typically in the fall and winter months, though some people experience summer depression which is less common.
People with seasonal depression may experience changes in appetite (increase or decrease), Intense sensitivity to rejection, irritability, difficulty in relationships or social interactions, Low energy or constant fatigue, Trouble concentrating, or Feeling “heavy,” sluggish, or unmotivated. And while these are some of the more well-known signs, there are many other criteria that need to be present for a true diagnosis. A mental health professional looks at the full picture before diagnosing Major Depression with a Seasonal Pattern.
“So.. Is it actually seasonal depression or something else?” This is one of the biggest questions I help people sort out in therapy. Sometimes, someone feels depressed every fall and winter, but when we look deeper, we find contributing factors like problems with relationships, work stress, lack of sleep, overwhelming schedules, poor self-care habits, holiday pressure, or not getting enough sunlight or movement. For example, I had a friend who struggled deeply last fall and winter. She assumed it was seasonal depression but she was also dealing with stress, conflict with marriage, lack of sleep, and overwhelming responsibilities.Those were contributors to her mood. So the first question becomes, “Is this a true seasonal depression,, or is it circumstantial?”
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As a therapist, here’s how I help people navigate seasonal mood changes in a way that actually creates long-term change.
We Talk About What You’re Really Experiencing. We look at whether the depression truly follows a seasonal pattern or if something else is contributing like stress, exhaustion, grief, life transitions, or burnout. Once those circumstances shift, many people start to feel better. But identifying the root cause is important.
We Rule Out Medical Causes. A doctor may check things like Thyroid levels, Vitamin D levels, or Hormonal Imbalances
We Build a Plan, Not Just Wait for the Season to Pass. One of the biggest mistakes people make is “just getting through winter.” You can’t sit in the dark for three months and expect to feel okay.
Increase light exposure. Sunlight or even a therapy light can drastically improve mood. Light matters, especially in fall and winter.
We Work on Thoughts, Stress, and Emotional Patterns. In therapy, we talk about identifying unhelpful thoughts, managing stress before it builds, creating a healthier daily rhythm, establishing a self-care routine that supports your mental health all year, socializing so you’re not withdrawing into isolation. These small habits create stability, something your brain really needs during seasonal shifts.
Move your Body. Getting outside and soaking up some natural light can do wonders for your mood, and regular exercise has a huge positive impact too, even a short walk or quick workout can help.
Relaxation, medication and hypnotherapy. These help reduce the intensity of depressive symptoms.
Take Care of Yourself All Year Round. Seasonal depression isn’t a sign of weakness. It’s a sign your body and mind need support.
Even though SAD is no longer an official diagnosis, what you’re experiencing is real, and it deserves attention and care. Make sure you’re taking care of yourself and being honest about what you’re experiencing. Sometimes, low mood is circumstantial and not necessarily a mental health disorder. I’m happy to point you in the right direction if you need guidance. Take care of yourself all year round: eat good food, get outside, maintain healthy relationships, and prioritize your mental health. There’s so much you can do to support your wellbeing, but it starts with awareness and a willingness to put in the work.
~ Lori
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