Not Just The Winter Blues : Seasonal Affective Disorder Is Real, Fight The Chill Of ‘SAD’ness

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Amrita and Anand had been together for four years. Theirs wasn't a whirlwind romance, it was the kind that settled into your bones. Warm, constant. The kind that felt like home.

But every winter, Amrita changed.

It was never dramatic, never loud. Just... quieter. Slower. As November darkened into December, she began drawing inward-pulling the curtains earlier, skipping weekend plans, replying to texts a day late. Her smile dulled, her voice softened into something more muted. By January, it felt as though she were walking through a fog she couldn't name or wouldn't.

Every spring, she came back. Not apologetically, just naturally like the sun returning after weeks of cloud.

Anand had noticed. Of course he had. But he hadn't known how to ask, and she'd never volunteered the truth.

Until the evening she proposed.

They sat on her balcony one mellow March night, sipping chai and watching the neighbourhood dogs chase shadows. She handed him a small note, folded twice.

"Because I'm bad at speeches," she said, with a half-smile.

He opened it slowly. Just a single line.

"Will you marry me?"

Below it, in smaller script: "It's alright if you need time."

He didn't respond right away. Her smile wavered.

"You're surprised," she said lightly, but her voice held an edge.

"I am," he admitted. "But not in a bad way. I just... I thought we might talk first. There's something I need to say."

She went still. The mug in her hand suddenly looked too heavy.

"Every winter," he began, "you disappear. And I've never really known why. You go quiet, withdrawn... and I never feel like I can reach you. And we've never talked about it. That scares me."

Amrita looked down at her lap, then back at him with something like resignation. "I know."

His voice softened. "Is it... depression?"

She nodded. "Seasonal Affective Disorder. SAD."

He blinked. "You've been diagnosed?"

"Yes. I went to a psychiatrist during university. I needed to understand what was happening to me, it was affecting everything. They told me it was classic winter SAD. I read up on it, made peace with it in my own way."

"Do you... do anything for it?"

"No medication. No therapy. I didn't feel ready for that. I tried light exposure, journalling, walks when I could push myself. But mostly, I wait for it to pass."

He frowned slightly. "Why didn't you tell me? Four years, Amrita."

She sighed. "Because talking about it makes it real in a way I've never wanted it to be. And honestly? I was afraid you'd see me differently. Like I was broken."

"I wouldn't."

She looked up, eyes quiet. "But you didn't ask either."

That landed. He nodded slowly. "Fair point."

There was a pause.

"I didn't hesitate because I don't love you," he said. "I hesitated because I felt like I didn't know all of you. Not really. And if we're going to get married, I need that. I want that."

She swallowed. "You still want me?"

"I do," he said gently. "All of you. Even in the foggy months. But we need to be a team. No more hiding. No more guessing. You tell me when it gets heavy, and I'll hold part of it. That's what I want marriage to mean."

Amrita smiled slowly.

"Alright," she said softly. "You're in, then?"

"I've always been in," he replied. "Now I just want to know where I'm standing."

And as the evening turned quietly to night, they sat there-closer, more honest, and a little more whole.

Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression triggered by seasonal changes, most commonly during the colder months when daylight hours decrease. It affects mood, energy, sleep, and appetite often creating a sense of emotional fog or withdrawal.

In the story, Amrita experiences this emotional shift each year during winter, retreating inward and becoming quieter and more withdrawn. Anand, though deeply in love with her, notices this cyclical change and feels emotionally distanced, not understanding the cause.

Spotting The Signs : Common Symptoms Of SAD

Seasonal Affective Disorder shares many symptoms with major depression, but its seasonal pattern sets it apart. It is officially recognised by the American Psychiatric Association as major depressive disorder with a seasonal pattern. The symptoms mimic those of depression and tend to emerge in late autumn or early winter, easing as daylight increases in spring.

Core symptoms include:

• Persistent low mood or sadness most days
• Anxiety or general unease
• Fatigue and overwhelming lack of energy
• Loss of interest in previously enjoyable activities
• Difficulty concentrating or making decisions
• Oversleeping (hypersomnia)
• Intense cravings for carbohydrates and resulting weight gain
• Feelings of hopelessness, worthlessness, or guilt
• Irritability or agitation
• Social withdrawal or the desire to "hibernate"
• Heaviness in limbs (a sensation of leaden arms or legs)
• Suicidal thoughts or ideation in severe cases

Amrita's pattern of emotional withdrawal, fatigue, and loss of interest in social life aligns with many of these symptoms. Though high-functioning, she navigates the winter months in silence-until her open conversation with Anand begins to change things.

Summer SAD : A Different Presentation

Although winter SAD is more common, a smaller group of individuals experience SAD in summer instead. Their symptoms may include:

• Insomnia and sleep disturbances
• Anxiety and restlessness
• Decreased appetite and weight loss
• Agitation and even episodes of aggressive behaviour

Amrita's experience is tied to winter SAD, but it's important to recognise that SAD is not confined to a single season-it's the pattern and recurrence that matters.

Causes Of Seasonal Affective Disorder

While the exact cause of SAD isn't fully understood, several compelling theories explain how reduced sunlight can affect mood, energy, and brain chemistry-particularly in those already vulnerable to depression.

1. Biological Clock Disruption

Your circadian rhythm, or internal body clock, helps regulate sleep, mood, and hormone release. When the sun rises later and sets earlier, your internal clock may shift out of sync, causing fatigue, low mood, and confusion in daily routines.

2. Brain Chemical Imbalance

Sunlight helps regulate neurotransmitters, particularly serotonin, which contributes to feelings of happiness and emotional stability. With less sunlight in winter, serotonin levels drop, worsening or triggering depression in susceptible individuals.

3. Vitamin D Deficiency

Vitamin D, produced through sun exposure, plays a crucial role in serotonin production. In winter, reduced sun exposure can lead to a deficiency, affecting mood and increasing the likelihood of depressive symptoms.

This explains why light therapy and even simple outdoor walks can make a difference in SAD management.

4. Excess Melatonin Production

Melatonin is the hormone that controls sleep cycles. In the absence of natural light, some people produce too much melatonin, leading to excessive sleepiness, sluggishness, and disrupted circadian rhythms.

5. The Role of Negative Thoughts

People with SAD may also develop negative associations with the colder months anticipating them with dread or anxiety. Whether these thoughts are a cause or consequence of SAD is still being studied, but they can certainly intensify symptoms if left unaddressed.

In Amrita's case, her quiet acceptance of her winter struggles may have contributed to a cycle of suppression, where the fear of being misunderstood kept her from seeking support sooner.

How To Treat SAD

Light Therapy : A First Line Of Treatment

Light therapy (phototherapy) is one of the most commonly recommended treatments for SAD. It involves using a special light box that emits 10,000 lux-much brighter than regular indoor lighting and filters out harmful UV rays.

• The light box is placed nearby during daily activities (without looking directly into it).
• Morning sessions are most effective, lasting 15-30 minutes daily.
• Users often feel relief within 2-4 days, with full effects in about 2 weeks.
• Continued use is necessary throughout the season for sustained benefits.

Light Therapy Safety and Considerations

While light therapy is generally safe, some individuals should proceed with caution:

• Those with retinal conditions, diabetes, or who take medications that increase light sensitivity.
• Individuals with bipolar disorder, as light exposure can potentially trigger manic episodes.
• Tanning beds are not a safe alternative due to harmful UV radiation.

Although Amrita did not pursue therapy or medication, she did try light exposure and lifestyle changes like walks. This suggests a self-guided attempt at managing her SAD through accessible means like light therapy without formal guidance.

Cognitive Behavioural Therapy (CBT) : A Long-Term Approach

CBT is a type of talk therapy that helps individuals manage SAD by addressing and reframing negative thought patterns, promoting behavioural changes, and setting small achievable goals.

• Proven effective with lasting benefits.
• Can be combined with light therapy or medication for better results.
• Especially helpful when SAD significantly disrupts work, relationships, or self-esteem.

Amrita avoided formal therapy, possibly due to fear of being judged or labelled as "broken." Her reluctance to open up also made Anand feel unsure about fully committing until her honest conversation changed everything. This underscores how therapy can help not just individuals, but also couples navigating mental health together.

Medication : Regulating The Inner Chemistry

When SAD symptoms are moderate to severe, antidepressants, especially Selective Serotonin Reuptake Inhibitors (SSRIs) are often prescribed. These help regulate mood by boosting serotonin levels in the brain. That should be always prescribed under medical supervision.

Amrita never took medication, perhaps reflecting a preference for natural management or discomfort with long-term prescriptions. Anand's concern and desire to understand her condition better could pave the way for informed discussions about medical support if needed in future.

Natural Alternatives And Lifestyle Adjustments

Besides clinical interventions, natural strategies can also support SAD management:

• Spending more time outdoors even in winter boosts natural light exposure.
• Keeping homes and workspaces well-lit.
• Regular exercise and structured routines.
• Vitamin D supplements, especially if deficiency is confirmed by a healthcare provider.

Amrita mentions walks and light exposure as part of her coping methods. Her independent efforts to manage SAD reflect both strength and struggle, a key tension in her relationship with Anand, who wishes she'd let him in earlier.

From Fog To Clarity

SAD is not a sign of weakness, and it's absolutely manageable with the right support be it medical, emotional, or lifestyle-based. Like Amrita, many people quietly struggle through the same seasonal spiral, hoping it'll pass. But it doesn't have to be faced alone.

Her story with Anand reminds us that love doesn't mean fixing someone, it means choosing to walk beside them, even in the colder, quieter months. Whether through light therapy, CBT, medication, or simply compassionate understanding, healing is a journey best taken together.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.