When the Light Fades: Understanding and Soothing Seasonal Affective Disorder

By Zainab Al-Saeed, MSW

SAD isn’t simply disliking cold weather or missing summer. It’s a biological and emotional response to the lack of light that disrupts the body’s internal rhythms. Reduced sunlight affects serotonin (our “feel-good” neurotransmitter), melatonin (which regulates sleep), and the body’s circadian clock.

The result? A cascade of symptoms: fatigue, irritability, overeating, disinterest in social life,
and a creeping sense of hopelessness.

Light is not just a visual experience — it’s a biological necessity. Morning sunlight tells the
brain to wake up, regulate hormones, and balance mood. When daylight disappears early, our
brains lose their cue.

The good news: SAD is highly treatable. The first step is recognizing that it’s not a weakness
— it’s your body asking for balance. Here are strategies that can truly help:

1. Reclaim your morning light. Light therapy boxes, designed to mimic natural daylight, can
   reset your circadian rhythm when used daily in the morning.
2. Move, even when you don’t want to. Exercise releases endorphins that act as a natural
   antidepressant.
3. Create small rituals of warmth. Replace lost spontaneity with structure and intentional
   comfort — morning tea, Sunday dinners, or journaling by candlelight.
4. Talk about it. Therapy can help unpack the emotional weight winter brings and teach tools
   to navigate low-energy periods.
5. Don’t wait until you’re at your lowest. SAD often follows a predictable pattern — act
   early before symptoms deepen.

Perhaps the most healing mindset shift is learning to see winter not just as a season to
survive but as a season to tend. SAD invites us to slow down, reconnect with rhythms of rest,
and honor what our bodies need.

Light will return — it always does. But until it does, we can learn to bring some of that light
inward: through gentle awareness, routine, and connection.