Seasonal affective disorder, often shortened to SAD, is a pattern of depression that tends to appear during darker seasons of the year. In British Columbia, many people notice symptoms beginning in late fall or winter and easing as daylight increases in spring.
When I work with clients who experience seasonal mood changes, I do not treat it as simply “not liking winter.” SAD can affect energy, sleep, appetite, concentration, motivation, relationships, and the ability to keep up with ordinary life. Counselling can help you understand the pattern and build a plan for the months when symptoms tend to return.
Common symptoms of seasonal affective disorder
Symptoms vary from person to person, but seasonal depression may include:
- Low mood, sadness, or irritability that returns at a similar time each year
- Loss of interest in activities that normally feel meaningful or enjoyable
- Low energy, fatigue, or a heavier feeling in the body
- Sleeping more than usual or struggling to feel rested
- Changes in appetite, including craving carbohydrates or eating more often
- Difficulty concentrating, making decisions, or staying organized
- Feelings of hopelessness, guilt, worthlessness, or withdrawal from others
If symptoms include thoughts of suicide, self-harm, or feeling unsafe, seek urgent support immediately through emergency services, a local crisis line, or the nearest emergency department.
Why SAD can be hard to recognize
Seasonal depression can be easy to explain away. People may tell themselves they are just tired, busy, unmotivated, or bad at handling winter. The seasonal pattern matters. When mood and energy predictably decline during darker months, it may be worth looking at the problem as a treatable mental health concern rather than a personal failure.
Diagnosis and assessment
A diagnosis of seasonal affective disorder is usually based on a clinical conversation about symptoms, timing, severity, history, and impact on daily life. A physician may also consider whether another medical issue, medication, sleep problem, or form of depression could be contributing.
Because SAD can overlap with major depression, bipolar disorder, grief, burnout, anxiety, and physical health concerns, assessment matters. The goal is not to attach a label for its own sake. The goal is to understand what is happening clearly enough to choose the right support.
Treatment and counselling support
Treatment may include counselling, changes to routine, increased daylight exposure, movement, sleep support, light therapy, medical care, or medication when appropriate. Counselling can help with the emotional and behavioural side of SAD: isolation, loss of motivation, negative thinking, relationship strain, and difficulty staying consistent when energy is low.
In counselling, I help clients identify the seasonal pattern, notice early warning signs, and develop realistic strategies before symptoms become overwhelming. Depending on the person, our work may include CBT, behavioural activation, emotional regulation skills, stress management, or support for related depression and anxiety.
Practical steps that may help
- Spend time outside during daylight hours when possible
- Keep curtains open and arrange work or rest areas near natural light
- Build gentle movement into the week before symptoms become severe
- Protect sleep routines, especially wake time and evening habits
- Plan social contact instead of waiting until motivation appears
- Speak with a doctor about light therapy or medical treatment if symptoms are significant
When to reach out
You do not need to wait until things are severe before asking for help. If winter reliably changes your mood, energy, relationships, or ability to function, counselling can help you prepare for the pattern and respond to it more deliberately.
I provide counselling in Walnut Grove, Langley and online across British Columbia for seasonal mood changes, depression, anxiety, and related concerns. You can contact me to ask about fit, availability, and next steps.