8 Surprising Symptoms of Seasonal Affective Disorder

Fearing the winter blues creeping in? It might be more than just a case of cabin fever or dreary weather dragging down your mood. If you find yourself feeling inexplicably low, sluggish, or disconnected during the colder months, you could be experiencing Seasonal Affective Disorder, commonly known as SAD.

SAD is a type of seasonal depression that typically appears during autumn and winter, when sunlight is limited and routines tend to shift. While most people associate it with feeling "down" or tired, the symptoms of Seasonal Affective Disorder can go far beyond what you'd expect. Many individuals experience surprising emotional, behavioural, and even physical changes they might not immediately link to seasonal mood disorders.

So, how can you tell if you’re simply feeling the effects of colder, darker days, or if it’s something more serious? In this article, we’ll explore 8 surprising symptoms of SAD that are often overlooked. We’ll also share helpful tips, tools, and wellness resources, like the Discovery Journal, to help you manage your mental health and make winter feel more manageable.

If you’ve ever found yourself wondering, “Why do I feel so low every winter?”, you’re not alone and there are ways to take action for a happier, healthier season.

Disclaimer: This blog is intended for informational purposes only. If you believe you may be experiencing symptoms of Seasonal Affective Disorder, please consult your GP or a qualified mental health professional before beginning any treatment or self-care plan.

1. Changes in Sleep Patterns

One of the most overlooked symptoms of Seasonal Affective Disorder is a noticeable shift in sleep patterns. While it’s common to feel a little sleepier during the darker months, SAD sleep symptoms often go beyond the usual winter fatigue.

People with Seasonal Affective Disorder may experience:

• Difficulty falling asleep or staying asleep

• Disrupted or poor-quality sleep

• Hypersomnia (sleeping excessively, even 10+ hours per night)

• Constant fatigue, even after what seems like a full night’s rest

  
  

These symptoms can make daily life feel heavier and more difficult to navigate, especially when you’re not sure why you’re so tired all the time. What makes this tricky is that sleep issues like these are also common in other mental health conditions or can simply result from stress or lifestyle changes. So how do you know if it’s related to SAD?

One of the most effective ways to find out is by tracking your sleep and noticing patterns over time.

Try This:

The Discovery Journal - This journal was designed to help individuals identify emotional, behavioural, and even sensory triggers that impact their mental health. By spending just 5 minutes a day logging your sleep, mood, and energy levels, you can begin to recognise how your daily habits, environment, and emotions are all connected.

It’s especially useful during the colder months when symptoms of winter depression tend to fluctuate and feel harder to pin down.

You might also find value in incorporating a gratitude practice into your evening or morning routine:

Joy for Gratitude Journaling- Gratitude journaling has been shown to boost mood, reframe negative thought patterns, and increase emotional resilience. By reflecting on three things you’re grateful for each day, you train your brain to focus more on what’s working, especially helpful during a season when your mind might default to what’s not.

Together, sleep tracking and gratitude journaling form a powerful duo for coping with Seasonal Affective Disorder, promoting awareness, emotional balance, and a more positive mindset, even when the days feel their darkest.

2. Lack of Sunlight and Disrupted Sleep Patterns

One of the most significant factors affecting people with Seasonal Affective Disorder is the reduced exposure to natural sunlight during the colder months. This lack of light can disrupt your circadian rhythm, your body’s internal clock that regulates sleep-wake cycles, mood, and energy levels. When this rhythm is thrown off balance, it can seriously affect how well you sleep.

For many individuals with SAD, this leads to hypersomnia, or excessive sleepiness. You might find yourself sleeping longer hours at night, taking multiple naps during the day, or still feeling exhausted despite getting a full night's rest. This persistent fatigue is one of the most common and overlooked symptoms of seasonal depression.

On the other end of the spectrum, some people experience insomnia as part of their SAD sleep symptoms. You may lie awake at night despite feeling exhausted, wake frequently throughout the night, or wake up far earlier than intended. Over time, these sleep disruptions can leave you feeling foggy, irritable, and emotionally drained.

Fun fact: Your body’s production of melatonin (the sleep hormone) is regulated by light. Less sunlight means more melatonin, hence why you might feel sleepier during the day or out of sync with your usual energy flow.

It’s important to remember that while sleep issues alone aren’t enough to diagnose SAD, they often go hand in hand with other symptoms like low mood, decreased motivation, and appetite changes. So if you notice your sleep pattern shifting significantly in winter, it could be a red flag that your winter blues are part of a larger pattern.

Ways to Improve Sleep While Managing SAD:

• Stick to a consistent sleep schedule – Go to bed and wake up at the same time every day, even on weekends.

• Create a calming, dark sleep environment – Consider blackout curtains or a weighted blanket for added comfort.

• Reduce screen time before bed – Avoid blue light from phones, laptops, or TVs at least an hour before sleep.

• Try light therapy – A light therapy lamp that mimics natural daylight can help reset your circadian rhythm and improve mood and energy levels.
  

If you're already using a tool like the Discovery Journal, consider using it to log sleep patterns, screen time, and daily light exposure. It can help you identify what’s helping or hindering your rest.

And of course, if your sleep continues to feel disrupted despite your best efforts, it’s always worth speaking to a GP or licensed therapist. Getting professional support for Seasonal Affective Disorder can make a meaningful difference in both your sleep quality and your overall well-being.

3. Increased Fatigue and Lack of Energy

A major, and often under-recognised, symptom of Seasonal Affective Disorder is a deep, persistent fatigue, one that doesn’t seem to go away no matter how much rest you get. This lack of energy often goes hand in hand with the disrupted sleep patterns caused by SAD, but it’s also heavily influenced by your mood and the season itself.

During the colder, darker months, it’s common to feel a bit slower or more sluggish. But when your energy levels drop significantly, and everyday tasks start to feel like enormous efforts, it may be more than just the winter blues. Many people with seasonal depression describe waking up already feeling exhausted, struggling to motivate themselves to get dressed, go to work, or even leave the house.

This emotional and physical depletion can make it difficult to stay engaged with work, hobbies, or social connections. Simple tasks might suddenly feel overwhelming, and your ability to focus or complete activities may diminish.

If you’ve noticed:

• Struggling to get out of bed in the morning

• Feeling wiped out even after a full night's sleep

• Needing naps or more rest than usual

• A drop in productivity, motivation, or interest in activities

…it’s worth considering that these could be symptoms of Seasonal Affective Disorder, rather than just normal seasonal tiredness.

Recognising the difference is important. When winter fatigue begins to interfere with your day-to-day life, it’s a sign that your body and mind are asking for support—not guilt.

How to Support Your Energy Levels During SAD

• Light exposure matters: Try to get outside for at least 20–30 minutes of daylight each day. If that’s not possible, a light therapy lamp may help mimic the effects of natural sunlight.

• Track your energy levels using tools like the Discovery Journal. Logging how you feel in the morning, mid-day, and evening can help you spot patterns and plan your energy output more mindfully.

• Nourish your body: Low energy can sometimes be worsened by irregular eating or poor nutrition. Try to fuel yourself regularly with balanced meals.

• Pace yourself: Permit yourself to rest when you need to. You’re not lazy; your energy system is simply under strain, and that’s okay.
  

By recognising fatigue as a real and valid symptom of SAD, you can begin to take compassionate, proactive steps to manage it and bring a little more ease back into your day.

4. Intense Cravings for Carbohydrates and Sugary Foods

Do you find yourself reaching for biscuits, pasta, or chocolate more often during the colder months? You’re not imagining it. One surprising symptom of Seasonal Affective Disorder is a noticeable increase in cravings, especially for carbohydrates and sugary foods.

When sunlight exposure drops, your body may try to compensate by seeking a boost in serotonin, a key neurotransmitter that plays a role in mood regulation. Eating carbs and sugar can lead to a quick spike in serotonin, which is why they’re often referred to as "comfort foods." But while these cravings might offer a temporary sense of relief or a burst of energy, they usually lead to a quick crash, leaving you even more drained, moody, or sluggish than before.

Over time, regularly giving in to these cravings without balance can contribute to:

• Energy dips

• Mood swings

• Weight gain

• Increased anxiety or irritability

Craving comfort food during the winter is natural—but if you find yourself needing that sugar hit more often than usual, it might be a sign that SAD is influencing your mood and dietary habits.

Simple Ways to Manage SAD-Related Food Cravings:

• Prioritise whole foods – Include more whole grains, fruits, vegetables, healthy fats, and lean proteins in your meals. These foods offer longer-lasting energy and stable mood support.

• Move your body – Regular exercise boosts serotonin naturally and can help reduce cravings triggered by low mood.

• Increase your light exposure – Natural daylight or a SAD therapy lamp can help regulate serotonin and melatonin levels.

• Monitor your sleep schedule – Poor sleep often amplifies cravings for quick energy fixes like sugar and refined carbs.

5. Difficulty Concentrating and Foggy Thinking

When winter rolls in, do you find yourself staring blankly at your screen, re-reading the same sentence over and over, or struggling to recall what you were just doing? You’re not alone, and it might be more than just a bad day. One of the lesser-known but very real symptoms of Seasonal Affective Disorder (SAD) is cognitive impairment, which many people refer to as “brain fog.”

People with SAD often report:

• Slower thinking or processing

• Difficulty concentrating or staying focused

• Memory lapses (like forgetting appointments or conversations)

• Trouble making decisions, even simple ones

This mental fog can be frustrating, especially when it starts to interfere with your work, studies, or daily routines. While the exact cause of SAD-related brain fog isn’t fully understood, it’s believed to stem from two key factors: disrupted circadian rhythm and lower serotonin levels.

What’s Happening in the Brain?

• Circadian rhythm disruption – Your body’s internal clock is responsible for managing everything from your sleep cycles to cognitive sharpness. When you’re not getting enough sunlight, this rhythm becomes misaligned, which can lead to slowed thinking and mental fatigue.

• Reduced serotonin production – Serotonin is not only essential for mood regulation—it also plays a role in attention, memory, and mental clarity. Lower levels of serotonin (a common factor in SAD) can lead to fogginess, difficulty concentrating, and reduced motivation.

How to Combat Brain Fog from SAD:

• Get more light exposure – Morning walks or sitting near a window during daylight hours can help reset your circadian rhythm. Consider using a light therapy lamp for consistent exposure.

• Use a focused journal – The Discovery Journal is an excellent tool for tracking cognitive patterns, energy levels, and tasks. It helps externalise what your brain might be struggling to hold onto, giving you more mental space to breathe.

• Stay hydrated and nourished – Dehydration and poor nutrition can intensify foggy thinking. Whole foods, omega-3s, and complex carbs can help stabilise brain function.

• Move regularly – Light exercise increases oxygen to the brain and boosts dopamine and serotonin, improving clarity and attention.

• Take brain breaks – Use techniques like deep breathing, mindfulness, or the 5-4-3-2-1 grounding method (which you can find in the Discovery Journal) to reset when your thoughts feel scattered.

6. Loss of Interest in Activities and Social Withdrawal

As the winter months settle in, you might start to feel like you're watching life from the sidelines. That spark, the one that used to light up when you engaged in your favourite hobby, went out with friends, or tackled creative projects, may begin to flicker or disappear altogether.

This loss of interest in activities is one of the most emotionally taxing symptoms of Seasonal Affective Disorder. Things you once looked forward to, be it social events, sports, creative pursuits, or even simple routines, can suddenly feel draining or meaningless. It’s not laziness. It’s not a lack of willpower. It’s depression manifesting in a seasonal form.

For many, social withdrawal accompanies this loss of interest. The thought of talking to others, being in a group, or even replying to messages can feel like too much. The desire to isolate becomes stronger, and the colder, darker days can easily reinforce that retreat.

You might notice:

• Cancelling or avoiding plans with friends

• Declining invitations to social gatherings

• Spending extended periods alone

• Feeling emotionally numb or indifferent

• A strong urge to retreat or “hibernate”

It can feel as though the colour has drained from your world and activities that once brought joy now feel grey, and even the idea of doing them seems exhausting.

But here’s the most important thing to remember: this isn’t a personal failure. It's a well-documented and very real symptom of SAD. Millions of people experience this seasonal shift, and recognising it is the first step toward reclaiming some light during the darker months.

What Can Help?

• Start small with connection – You don’t have to attend big events. Start by messaging a trusted friend, joining a low-pressure online group, or scheduling a casual coffee with someone safe.

• Write it out – The Discovery Journal can help you reconnect with the why behind your disconnection. Use prompts to explore what you’re feeling, when it started, and gently reflect on what activities still feel manageable.

• Schedule micro-joys – Rather than aiming to "get back to normal," introduce one small, joyful moment per day, a warm drink in your favourite mug, five minutes of music, or stepping outside for fresh air.

• Be kind to yourself – Social withdrawal is not a weakness. It’s your nervous system signalling overwhelm. By honouring that feeling and gently addressing it, you begin to take back your power.

7. Irritability and Mood Swings

Irritability and mood swings are common symptoms of Seasonal Affective Disorder and can significantly affect your day-to-day interactions and relationships.

When SAD sets in, it’s not unusual for your emotional tolerance to shrink. Things that would normally be minor annoyances, such as traffic, noise, interruptions, or small miscommunications, can suddenly feel unbearable. You might feel constantly on edge, emotionally reactive, or like your moods are swinging unpredictably from frustration to sadness and back again.

Why Does This Happen?

These emotional shifts aren’t just about "being moody", they’re linked to real biological changes that happen during the colder, darker months. Reduced sunlight affects your circadian rhythm (your internal body clock), which regulates everything from your sleep to your mood.

At the same time, a drop in serotonin, a neurotransmitter that plays a key role in emotional balance, can leave you feeling more irritable, anxious, or emotionally flat. For many people with SAD, this hormonal shift leads to shorter tempers, emotional unpredictability, and lower resilience to stress.

💡 You may not even notice these changes at first—but if others around you seem to be "getting under your skin" more easily, or if you’re feeling unusually reactive, it may be a sign that seasonal depression is playing a role.

How to Navigate Mood Swings During SAD

• Practice mindfulness pauses – Taking a few deep breaths before reacting, especially when you feel that emotional surge rising, can interrupt the spiral and bring you back to centre.

• Journaling your triggers – The Discovery Journal is ideal for tracking emotional highs and lows. Writing down what triggered an outburst or bad mood helps you identify patterns and gain control over reactions.

• Get your light fix – Natural daylight or SAD light therapy lamps can help regulate serotonin and stabilise mood swings. Aim for morning exposure whenever possible.

• Burn it off with movement – Physical activity helps release built-up frustration and boosts endorphins, which naturally elevate mood.

• Talk it out – Whether with a friend, therapist, or mental health professional, expressing how you feel (especially when you don’t fully understand it) can ease emotional tension.

8. Feeling Hopeless and Despair

Perhaps the most difficult and painful symptom of Seasonal Affective Disorder is the deep emotional weight it can place on your mental well-being. For many, SAD and hopelessness go hand in hand, creating a heavy, persistent sadness that feels inescapable.

It’s more than just “winter blues.” The feeling of despair associated with SAD can seep into every area of life. Tasks that once felt manageable or even joyful may suddenly feel exhausting or pointless. Daily responsibilities can become overwhelming, and simple interactions may drain what little emotional energy remains.

Many people find themselves stuck in a loop of negative thinking, struggling to believe things will ever feel better.

But it’s crucial to understand: this feeling is a symptom, not a reflection of who you are or what you’re capable of.

You Can Find Your Way Back to Light

There is no one-size-fits-all solution, but there are many proven strategies that can help ease this burden:

• Seek professional support – Speaking with a therapist or GP can help you access tools like talk therapy (such as CBT), medication (if appropriate), or other support services tailored to your needs.

• Reach out to trusted people – You don’t have to navigate this in isolation. Let someone in, a friend, family member, or support group. You don’t need to “fix” anything to be worthy of support.

• Process your feelings with journaling – The Discovery Journal offers a safe, judgment-free space to explore difficult emotions. With thoughtful prompts and mood trackers, it’s a powerful way to unpack what you’re feeling and spot moments of light amidst the darkness.

• Build a gentle self-care routine – Even the smallest acts—getting sunlight, drinking water, taking a shower, journaling for 5 minutes—can create tiny shifts that lead to larger change.

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Final Thought: You Are Not Alone

With the right support, awareness, and self-compassion, it’s possible to manage SAD and find peace, purpose, and joy again, even in the depths of winter.