When the Days Get Shorter: Understanding and Managing Seasonal Affective Disorder (SAD)

As autumn deepens and daylight dwindles, many people begin to feel more tired, irritable, or down than usual. For some, these changes go beyond “just the fall blues” and may be signs of Seasonal Affective Disorder (SAD).

At Lakeside Counseling (serving Madison, WI, Eau Claire, WI, and virtually across Wisconsin and beyond), we offer in-person and online therapy to help manage seasonal mood changes. Let’s explore what SAD is, how to tell if you're experiencing it, and what you can do (with therapeutic support) to feel more stable and hopeful through the darker months.

What Is Seasonal Affective Disorder (SAD)?

• Definition and prevalence
  SAD is a subtype of depression tied to seasonal changes, most often arising in fall or winter.
  It’s more than just feeling a bit “off” — symptoms are more pronounced, persist over weeks, and interfere with daily functioning.

• Typical symptoms

Emotional

Physical / Behavioral

Low mood, sadness, irritability, hopelessness

Fatigue, low energy, increased sleep, craving carbs or sugars

Loss of interest, diminished motivation

Weight gain, heaviness in limbs, social withdrawal

Why it happens
Changes in light exposure can affect your circadian rhythms, melatonin production, and serotonin levels, all of which can influence mood.

How to Know If You’re Experiencing SAD (vs. normal seasonal change)

• The symptoms follow a pattern: recurring during fall/winter, remitting in spring.

• They are severe enough to interfere with work, relationships, daily routines.

• You notice relief during sunnier months.

• There’s no other primary cause (medication side effects, medical conditions, etc.) that better explains the symptoms.

If you suspect you have SAD, seeking a mental health evaluation is a smart step.

Practical Strategies & Therapeutic Supports

Here are some evidence-based strategies people often use (alone or guided with therapy). Always check with your therapist or clinician before trying something new:

1. Light therapy (phototherapy)
   Using a bright light box (10,000 lux) for ~20–30 minutes each morning can mimic sunlight and help reset your circadian rhythm.

2. Behavioral activation & structured routines
   Even when motivation is low, scheduling pleasant or meaningful activity helps interrupt withdrawal. Regular sleep and wake times also stabilize mood.

3. Cognitive strategies
   Therapies like CBT (Cognitive Behavioral Therapy) can assist you in identifying and reframing negative thought patterns (e.g. “This darkness means I’ll never feel okay again”) into more balanced ones.

4. Mindfulness & grounding practices
   Daily practices (breathing, body scans, mindful walks) can improve resilience to mood shifts.

5. Social connection & safe exposure
   Even small in-person or virtual interactions matter. Sometimes minimizing isolation is a key buffer.

6. Professional support / therapy

• At Lakeside Counseling, we provide in-person therapy in Madison and Eau Claire, WI, as well as virtual therapy to clients throughout Wisconsin and beyond. (Lakeside Counseling)

• A trained therapist can help tailor a plan — combining light therapy, talk therapy, medication consultation (if needed), and self-care strategies.

Why Lakeside Counseling Is Here for You

• Flexible access: We serve clients in person in Madison and Eau Claire, Wisconsin, and also via secure online sessions to accommodate geographical or mobility constraints. (Lakeside Counseling)

• Integrated care approach: We use modalities like CBT, acceptance & commitment strategies, and personalized plans. (Lakeside Counseling)

• Compassionate collaboration: You and your clinician work together to monitor symptom changes over the fall/winter and adjust strategies as needed.

When to Reach Out / Next Steps

• If your symptoms (low energy, mood changes, sleep shifts) persist for more than two weeks and begin to disrupt your life, it’s time to talk to a therapist.

• At Lakeside Counseling, you can schedule an intake appointment (virtual or in person) to assess whether SAD or another depressive pattern is present.

• Early intervention gives you a better chance to mitigate the impact over the darker months.

Conclusion & Encouragement

Autumn is beautiful and evocative — its shorter days and slanting light can also challenge our mood in profound ways. You don’t have to resign yourself to just “getting through” the season. With awareness, practical strategies, and supportive therapy (whether in person or virtually), you can cultivate emotional resilience and hope even in the darker months.

If you’re in or near Madison, WI or Eau Claire, WI, or you prefer working virtually, Lakeside Counseling is ready to walk with you. Reach out today to start a conversation about managing SAD.