As winter approaches, many people feel their mental health shift, whether it’s increased fatigue, lower motivation, or a heavier sense of sadness. Seasonal mood changes are common, but for some, these symptoms become more intense and may indicate Seasonal Affective Disorder (SAD). With more people searching for support around seasonal depression, winter blues, and mental health treatment options, it’s important to understand the differences and know when to look for help.
To shed light on this topic, we sat down with Skyway Co-Founder and CEO, Dr. Julie Friedman. She breaks down the differences between seasonal mood dips and SAD, shares practical strategies for improving mental health during the winter months, and explains how her background in SAD and sleep/circadian rhythm disorders informs her approach to supporting clients at Skyway.
Q & A With Dr. Julie Friedman, Skyway Co-Founder and CEO
Q: Can you explain some contributing factors to seasonal mood fluctuations?
Julie Friedman: Many people experience seasonal mood dips, and that can be for a variety of reasons. The weather tends to be more difficult to deal with as snow, ice, and cold increases in frequency, early evening/nights when the sun sets at 4:30 p.m. gives us less sunlight, and increased expectations of what one “should be” doing during the holiday season as well as increased contact with families of origin and more unstructured time during the holidays all contribute. People tend to isolate more in the winter – especially in areas that experience seasonal changes that promote less outdoor activity.
Q: What kinds of lifestyle changes can help people manage these seasonal mood dips?
Julie Friedman: Basic lifestyle interventions would be increasing exposure to outdoor light, opening your blinds earlier, getting outside for a little bit each day during the photoperiod which is during time when the sun is up through sundown or the length of the “day.” Typically, those with Seasonal Affective Disorder respond to the shortening of the photoperiod with circadian rhythm, sleep, and/or mood changes. Some people really benefit from phototherapy or sitting in front of a prescription light box for 20-30 minutes per morning.
Q: When do medications or supplements become part of treatment?
Julie Friedman: Medications that regulate mood can certainly be used or adjusted, i.e. increased during winter months. There is also evidence for some supplements providing support, including making sure that Vitamin D levels are adequate as they tend to decrease in seasons with less sunlight. Phototherapy also tends to have antidepressant effects and can work in the same ways/act on the same pathways as traditional selective serotonin reuptake inhibitors.
Q: Is age a factor in the likelihood of developing Seasonal Affective Disorder?
Julie Friedman: The older you get, the more your risk for seasonal affective disorder increases. We don’t quite know why other than the brain gets more sensitive to sleep changes and changes in exposure to daylight/sunlight. So, it’s really rare that you’ll have a true seasonal affective disorder in somebody younger than 18 years of age.
Q. What therapeutic interventions work for SAD?
Julie Friedman: Phototherapy and sleep and circadian rhythm interventions (i.e. establishing good sleep hygiene, a regular sleep schedule, changing sleep/wake times), increased social connection and improving interpersonal relationships/social functioning, and therapeutic preparation for behavioral changes that can be made to ease seasonal mood changes. Many people will also need focused trauma work to prepare for seasonal reminders/exposures to past traumatic content.
Q: For someone who thinks they may have Seasonal Affective Disorder, are there tools to help them understand their symptoms?
Julie Friedman: Yes, there are a variety of easily accessible self–report measures online, and a licensed clinician can also be trained in/get access to a clinician interview that helps to diagnose SAD.
Q: What experiences in your career have prepared you to understand the unique challenges of Seasonal Affective Disorder?
I focused on Seasonal Affective Disorder research in the “SAD” lab during my Ph.D. program and completed a sleep and circadian rhythm fellowship in a sleep medicine department.
You’re Not Alone This Season
If you’ve noticed your mood shifting, your sleep changing, or your motivation dipping, you’re not alone. Seasonal patterns in mental health are very common, and there are real, evidence-based ways to feel better.
At Skyway Behavioral Health, we support clients who experience seasonal depression, high-functioning anxiety, trauma symptoms, and changes in eating behaviors during all seasons. Our PHP and IOP programs offer structure, connection, and a place to feel understood, especially when everything around you feels heavier than usual.
If you’re looking for support this winter or want to understand what your symptoms might mean, we’re here to help. Healing doesn’t have to wait for a new year or a new season.
