After a long, hot summer, there’s nothing quite like that first crisp fall morning when the air suddenly turns cool. But for some, the change in seasons brings more than just sweater weather—it also brings the blues. Clinically, this seasonal slump is known as Seasonal Affective Disorder, or SAD, an aptly named condition that goes far beyond ordinary sadness.
SAD is officially recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), the standard reference used by clinicians to diagnose mental health conditions. It’s classified as a type of major depressive disorder with a seasonal pattern. The symptoms can come on suddenly and feel overwhelming. One person who suffers from it, 40-year-old *Dan, described it as “being stuck in the mud – emotionally - and not being able to move.”
Most people affected by SAD begin to experience symptoms in the fall, which often continue through the winter and ease up in the spring. Experts believe that reduced sunlight during the colder months plays a significant role. Beyond sadness, many people report fatigue, irritability, and loss of motivation—feelings that can make the holidays especially challenging when there’s so much pressure to feel joyful.
According to the Mayo Clinic, the following symptoms of people who experience SAD may include:
- Feeling listless, sad or down most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy and feeling sluggish
- Having problems with sleeping too much
- Experiencing carbohydrate cravings, overeating and weight gain
- Having difficulty concentrating
- Feeling hopeless, worthless or guilty
- Having thoughts of not wanting to live
The DSM-5 notes that experiencing at least five of these symptoms for two weeks or more may indicate a major depressive disorder, of which SAD is one subtype. If you or someone you care about is experiencing these signs, it’s important to reach out to a mental health professional. Treatment options may include light therapy, medication, or psychotherapy. Healthy lifestyle changes—like exercising outdoors for extra sunlight—can also help. Some people find that time in water has a soothing, restorative effect, whether that’s a relaxing Epsom salt bath, swimming laps, or spending time in a jacuzzi or float tank.
Others respond well to somatic healing, a therapeutic approach that focuses on the connection between mind and body by addressing how stress and trauma are physically stored. According to an article in Harvard Health Publishing, “Trauma can register within our bodies on a cellular level. What that means to an individual — and how best to heal from serious traumas encountered in life — is the focus of a newer form of mental health counseling known as somatic therapy.”
This insight has fueled growing interest in somatic therapy, a body-focused form of counseling that helps people process emotional pain through physical awareness and release. While somatic therapy hasn’t yet achieved the same level of empirical support as cognitive behavioral therapy (CBT), early research suggests it may help reduce symptoms of depression, including SAD. The research also notes that it may help with post-traumatic stress disorder (PTSD), complicated grief, anxiety, and issues related to trust, intimacy, and self-esteem.
Somatic therapy can take many forms—from acupuncture and yoga to dance and certain kinds of massage. For 26-year-old *Janice, massage therapy proved unexpectedly transformative. “It was fall, and I always get SAD when the leaves change, so I was already feeling really low,” she recalled. “Then my father suddenly died of a heart attack, and my whole world fell apart. I couldn’t get out of bed. Then a friend gave me a massage gift certificate. I didn’t think it would help, but I went anyway. Boy, am I glad I did. Somehow that sense of touch penetrated my sorrow in a way that talking about it couldn’t. After that, I got a massage almost every day for three weeks. I spent a small fortune, but it was worth it—it was the only thing that got me through the day.”
What Janice discovered, and what so many are learning, is that healing doesn’t always come from logic or words. Sometimes it comes from light. Sometimes from movement. Sometimes from stillness with a therapeutic touch. And sometimes, from the simple reminder that our bodies carry not just our pain, but also our capacity to heal.
As the days grow shorter and the light fades, it helps to remember that SAD, while real and challenging, is also cyclical. The darkness lifts. The warmth returns. Healing, too, follows the rhythm of the seasons—a reminder that even in the coldest months, renewal is already quietly on its way.
*Not their real names
This information is for educational purposes. Please consult your physician regarding any medical issues. The Visiting Nurse Association of the Treasure Coast (VNA) is committed to bringing trusted and quality home health, private care and hospice to Indian River County patients. For more information about VNA services, call 772-567-5551 or visit www.vnatc.com.
