Seasonal Affective Disorder in Ohio: What It Is, Why It Happens, and How to Feel Better

From my earliest memories growing up in Northwest Ohio and Southeastern Michigan, November to April, the sky settles into what many describe as a gray blanket. It's hard for me to gauge how my parents handled the months of winter because my mother was a huge Holiday celebrator and host.

I'm a straight up summer girl, I always have been. Spending my summers at Devils Lake in the Irish Hills of Michigan is a great demonstration of my very white privilege. It's also a lot to take care of and it's expensive. My family has worked hard to hang onto that little piece of paradise over the years. My best family and friends memories are in that space where everyone was happy to be in the sun and all the fun, and boy, did we have fun!

There's a day in August when you wake up and the morning sun hits the water at just the slightest of a new angle. It's the creep of the fall season - the most beautiful of all. So much happened in the fall: we went home to Toledo, we went back to school and were reunited with our friends, the excitement about football and Halloween. Ohio State v. Michigan - HELLO!

Oh - but no. That's not how that slight change in the angle of the sun was experienced in my household. My father was definitely a summer dude and at the end of July he'd keep a very strong eye on exactly where the sun was positioned. He knew when the earth shifted; he felt under his feet I believe to this day...

Ernie's mood shifted into a dark-ish spot where he would repeatedly say; it's starting to look like fall out! Fall was BAD, it was the enemy. The killer of summer, and warmth, and happiness. I knew because that's how Ernie experienced it. What I know now is that he ruminated about not being at the lake rather than staying in the moment and enjoying every drop of sun before the season ended.

In present day, I stay up there through the fall months. Ernie wasn't able to do that because he had five kids to put through public school in Toledo. I'm proud to say that all five of us have college degrees too. We all had a great education and that included all the time we spent as a family adjusting to moving our operation up to Michigan every June and back to Ohio every September.

So, based on how my brain is wired and my family of origin experiences my mood is pretty good until January 2. Then I have to have my emotional regulation toolkit front and center to keep myself from wanting to claw my eyes out.

Weeks of heavy clouds, short days, and long stretches without sun. In therapy sessions, I hear the same patterns: “I feel like I shut down,” “The darkness throws me off,” and “That time change wrecks my sleep.” Energy dips. Motivation disappears. Everything feels heavier.

First snowfall of the season in Ohio; November 9, 2025.

If that sounds familiar, you might be dealing with Seasonal Affective Disorder (SAD) - a form of depression triggered by seasonal changes in light exposure.

According to the Centers for Disease Control and Prevention (CDC, 2024), mental health service use spikes during winter months in northern states like Ohio, where sunlight levels drop sharply. These effects are especially pronounced after the fall time change, when circadian rhythm disruptions reduce morning light exposure and contribute to lower mood (Wirz-Justice & Terman, 2023).

I'm at high risk of going into a "lack of sunlight" funk. So I wrote a guide to help you accept that gray blanket, keep your mood and energy up, and find peace and calm in your life. Even when the winter sky seems colorless.

This guide breaks down what SAD is, how to recognize the symptoms, and what actually helps. You'll learn about light therapy, CBT-SAD, vitamin D, and circadian resets backed by clinical research (Rohan et al., 2023; Penckofer et al., 2023).

If you're struggling, you're not alone—and you don’t have to wait until spring to feel better.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) - sometimes called seasonal depression or winter depression - is a type of depression that happens at the same time each year, most often in the fall and winter.

It’s officially defined in the DSM-5-TR as Major Depressive Disorder with seasonal pattern. That means it meets all the criteria for depression but follows a predictable seasonal cycle, typically improving when longer daylight returns in spring (Rohan et al., 2023).

SAD is different from non-seasonal depression. It tends to show up recurrently, with clear remission in the lighter months. The pattern is so reliable that many people can anticipate when symptoms will begin—and when they’ll likely feel better again (Zhu et al., 2024).

There’s also a less common version of SAD that occurs in the summer months (Hu et al., 2025). This form is usually linked with agitation, poor sleep, and loss of appetite rather than the fatigue and heaviness seen in winter depression.

I'm not trying to get you to diagnose yourself here. What we're going to focus on in this article is dealing with the affects of the dark winter drape.

Symptoms of SAD (Checklist)

Seasonal Affective Disorder (SAD) shows up with both physical and emotional symptoms; most of which return year after year in a predictable pattern. We're a whole human being and when I start to work with clients experiencing a flareup of sadness, nervousness, grief, etc. we start with paying attention to the presence or absence of muscle tension.

The experience of depression

Our society would benefit greatly from teaching kids - the younger the better - that our human brains are wired to feel a wide array of emotions. This includes feeling sad, nervous, and afraid in addition to calm, peaceful, and confident.

Our brains also develop a set of coping mechanisms to deal with those emotions.

The symptom cluster below is consistently confirmed in diagnostic research and clinical practice (Rohan et al., 2023).

If you notice these signs appearing in the colder months, especially in places like Ohio with long gray winters, you may be experiencing seasonal depression.

If you're experiencing thoughts of hurting yourself or someone else please take advantage of the Crisis Hotline by calling 988, or dialing 911, or going to your nearest emergency room.

Why Ohio Winters Make SAD Worse

If you live in Ohio, especially Northwest Ohio, you’re familiar with the "gray ceiling" that hangs overhead from late fall through early spring. The state’s northern latitude above 40° and persistent cloud cover dramatically reduce sunlight exposure, especially in winter.

My brain knows when it's time to wake up in the morning. and when I open my eyes in the winter, I'm in the dark. The feeling between the warmth under the covers and the chill that awaits me as soon as I put my feet on the floor seems insurmountable. We move from sleep into a full body senses experience and many of us fight it.

Less morning light means your internal body clock - your circadian rhythm - gets disrupted, which contributes directly to symptoms of SAD. Above 37° latitude which includes all of Ohio, seasonal vitamin D deficiency is very common. Sunlight triggers vitamin D synthesis, and when skies are overcast and days are short, levels drop fast. Low vitamin D is linked with depressed mood, fatigue, and poor emotional regulation (Penckofer et al., 2023).

On a neurochemical level because I'm nerdy like that, SAD is also influenced by seasonal shifts in melatonin and serotonin, which are the hormones that regulate sleep and mood. With less light, melatonin increases (making you feel sluggish), while serotonin drops (affecting mood balance).

These biological shifts combine with lifestyle barriers: snow, ice, and freezing temps limit social contact and physical activity, both of which protect against depression.

The result?

More fatigue, isolation, and circadian rhythm disruption during Ohio winters.

My photos of the first snowfall in Ohio 2025.

https://econtent.hogrefe.com/doi/full/10.1024/1661-8157/a003821

Time Change & Mood: What the Research and Clients Report

Daylight Savings Time (DST) is a practice (I personally HATE) that involves setting the clock forward by one hour during the warmer months to extend evening daylight.

The concept of DST has its roots in the early 20th century, primarily attributed to the need for energy conservation and better utilization of natural daylight. The idea was first proposed by Benjamin Franklin in 1784, but it was not until World War I that the practice was officially implemented.

Countries sought to conserve fuel during the war, leading to the adoption of DST as a means to reduce energy consumption. Following the war, many nations abandoned the practice, but it saw a resurgence during World War II for similar reasons. Today, DST is observed in various forms around the world, with its origins reflecting a blend of practicality and innovation in response to societal needs.

 The primary reasons for continuing DST include:

• Light Conservation: The practice of advancing clocks to make better use of the longer daylight available during summer so that darkness falls at a later clock time.

• Economic Benefits: Longer daylight hours in the evening can encourage people to go out shopping and engage in outdoor activities, benefiting local economies.

• Safety: More daylight during peak hours can lead to fewer accidents, as visibility is improved.

 In the fall, Daylight Savings Time ends, and clocks are set back one hour. This transition can have several effects:

• Sleep Patterns: Many people may experience disrupted sleep patterns as their bodies adjust to the time change.

• Daylight Hours: The days become shorter, with less daylight in the evening, which can affect mood and outdoor activities.

• Health Impacts: Some studies suggest that the transition can lead to an increase in heart attacks and accidents shortly after the time change.

 Overall, while DAT has its benefits, the transition in the fall can bring challenges that affect daily life that starts right when we reach for the snooze button on the alarm.

Evidence-Based Treatments That Work

Now you know that Seasonal Affective Disorder is a type of depression that occurs at a specific time of year, often in the winter months when there is less natural sunlight. Our brains have a physiological reaction to more darkness than light and we've covered what the symptoms may feel like.

A Mindmap Of SAD: Symptoms and Treatment

For us Ohioans, we have to learn how to live our best lives in the darkness or suffer through it. The latter is optional: there are various treatment options available to help manage the symptoms of SAD:

1. Light Therapy

Light therapy involves exposure to a bright light that mimics natural sunlight. This treatment is typically administered through a light box that emits a specific wavelength of light. The recommended duration is usually about 20 to 30 minutes each morning. Light therapy can help regulate the body's circadian rhythms and improve mood. This has worked for me!

2. Cognitive Behavioral Therapy (CBT) for SAD

Cognitive Behavioral Therapy is a type of psychotherapy that focuses on changing negative thought patterns and behaviors. CBT for SAD specifically addresses the unique challenges faced during the seasonal changes. It helps individuals develop coping strategies and improve their emotional responses to seasonal stressors. Change your thinking, change your life!

3. Medications

Antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs), can be effective in treating SAD. These medications help to balance neurotransmitters in the brain, which can alleviate symptoms of depression. A healthcare provider can assess the need for medication and monitor its effectiveness; as a matter of fact I recommend you see your physician anyway, at least one time per year at a minimum.

4. Supplements

Vitamin D supplements are often recommended for individuals with SAD, especially if they have low levels of this vitamin due to reduced sunlight exposure. The best way to know is to Other supplements, such as omega-3 fatty acids and St. John's Wort, may also provide benefits, but it is important to consult a healthcare professional before starting any new supplement regimen.

5. Lifestyle Choices

Incorporating healthy lifestyle choices can significantly enhance the effectiveness of other treatments for SAD. Consider the following:

• Regular Exercise: Engaging in physical activity can boost mood and reduce stress.

• Healthy Diet: Eating a balanced diet rich in fruits, vegetables, and whole grains can support overall mental health.

• Social Support: Connecting with friends and family can provide emotional support and reduce feelings of isolation.

• Mindfulness and Relaxation Techniques: Practices such as yoga, meditation, and deep breathing can help manage stress and improve mood.

By combining these treatment options and lifestyle changes, individuals with Seasonal Affective Disorder can find effective ways to manage their symptoms and improve their overall well-being.

What To Do If You Think You Have SAD

At the top of the list of actions to consider if you're feeling depression in the winter or at any time is two fold:

1. See your medical doctor and get an annual physical with a full blood and urine panel. Medical conditions can cause a low mood, so talk to your doctor first. You just say, "I am feeling a low mood that is lasting longer and is more intense than I'm comfortable with." Describe your symptoms, write them down and read them in the appointment.

2. Talk to a counselor. A professional can help you make sense of it and help you practice CBT skills that will help you get out of that dark space that feels so heavy.

   
   

If you're going to try and recover alone make sure you're following an evidence-based plan and not just making one up as you go. Humans pay attention to what we measure, so set a simple goal or two: Over the next 90 days I will report an improvement in my mood from 8/10 to 4/10 on a depression scale.

Once you set a goal create an action plan to reach that goal.

1. Track your symptoms for 2–3 weeks. Include mood, sleep, and light exposure.

2. Start morning light therapy (10,000 lux) and a consistent wake time.

3. Add one daily movement session and one social check-in.

4. Get outside for daylight exposure—even if it’s cloudy.

   
   

Early action helps prevent the spiral. If SAD hits you every winter, creating a personalized Winter Care Plan can make the season more manageable.

Quick Skills to Stop Spirals (DBT-Informed Tools)

When distress hits fast, skills-based tools from Dialectical Behavior Therapy (DBT) and CBT-SAD can help you calm your system and interrupt the mood spiral.

🧊 TIP (Temperature): Hold a cold pack or splash your face with cold water to lower arousal.

🌬️Paced Breathing: Inhale 4 seconds, exhale 6 seconds — repeat for 2–3 minutes.

🖐️ 5-4-3-2-1 Grounding: Anchor yourself with what you can see, hear, feel, smell, and taste.

🚶‍♀️ Opposite Action: If you want to stay in bed, get up and walk. Action changes mood.

🎧 ACCEPTS: Use healthy distractions — music, movement, or games — during high stress.

These tools are also integrated in CBT-SAD approaches to increase emotional regulation and re-engage with values, even in low-motivation days.

Ohio-Friendly Winter Toolkit (Checklist CTA)

Here’s your quick-access SAD toolkit, backed by clinical research and mental health guidelines:

✅ 10,000 lux light box (for morning use)

✅ Wake-time alarm or sunrise clock

✅ Vitamin D test + supplements (ask your provider)

✅ Mini movement plan for indoor days

✅ Weekly social plans (schedule in advance)

✅ DBT skill card (for grounding, breathing, and distress skills)

Pairing light exposure with social connection and physical activity has the strongest impact for adults with mild to moderate seasonal depression.

Frequently Asked Questions

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a type of depression that occurs at the same time each year. Commonly known as "seasonal depression" or "winter depression," it is most often triggered by the changing seasons, with symptoms typically appearing in the fall and winter and subsiding in the spring.

Clinically, SAD is officially defined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) as Major Depressive Disorder with a seasonal pattern. This means it meets the full criteria for depression but follows a predictable, recurring cycle linked to the seasons.

How is SAD different from non-seasonal depression?

The primary distinction between SAD and non-seasonal depression is its predictable, cyclical nature. While non-seasonal depression can occur at any time, SAD is characterized by recurrent depressive episodes that consistently align with specific seasons.

According to research by Zhu et al. (2024), this pattern is so reliable that individuals often experience clear periods of remission during the lighter months and can anticipate both the onset and resolution of their symptoms each year.

Are there different types of SAD?

Yes. While the most common form of SAD occurs in the fall and winter, a less common version exists that begins in the spring or summer. The symptoms of these two types are often distinct:

• Winter-Pattern SAD: Associated with symptoms like fatigue, low energy, and a feeling of heaviness.

• Summer-Pattern SAD: Linked to agitation, poor sleep, and loss of appetite, as noted by Hu et al. (2025).

Now that we have a foundational understanding of what SAD is, the next step is to learn how to identify its specific signs and symptoms.

What are the common signs and symptoms of SAD?

SAD manifests with a predictable pattern of both physical and emotional symptoms that tend to return year after year. From a clinical perspective, when working with individuals experiencing a flare-up of sadness or nervousness, a key starting point is to pay attention to physical symptoms, particularly the presence or absence of muscle tension. Individuals often describe their experience with common phrases that capture the essence of the disorder, such as feeling "shut down" by the season, being thrown off by "the darkness," and having sleep patterns wrecked by the time change.

This experience is characterized by a noticeable dip in energy, a disappearance of motivation, and a persistent feeling that everything is heavier and more difficult.

When should someone seek immediate help for their symptoms?

If you or someone you know experiences thoughts of hurting yourself or someone else, it is crucial to seek immediate professional help. Do not wait.

Emergency Resources:

• Call the Crisis Hotline at 988

• Dial 911

• Go to the nearest emergency room

Understanding these symptoms is the first step; next, we will explore the specific environmental factors that make some regions, like Ohio, particularly challenging for those with SAD.

Why Ohio Winters Exacerbate SAD

Geographical and environmental factors are significant drivers of Seasonal Affective Disorder. The specific elements of an Ohio winter—from its latitude to its weather patterns—create a high-risk period for the disorder by directly impacting our biology and behavior.

What makes Ohio a high-risk environment for SAD?

Ohio's geography and climate combine to create conditions that are highly conducive to SAD. Key factors include:

• Northern Latitude: Ohio’s position above 40° latitude leads to dramatically reduced sunlight exposure during the winter months, which is a primary trigger for SAD.

• Persistent Cloud Cover: The state is known for its "gray ceiling" in winter, a near-constant cloud cover that further limits the amount of natural light people receive.

• Vitamin D Deficiency: Reduced sunlight directly hinders the body's ability to synthesize Vitamin D. Because the entire state is above 37° latitude, seasonal deficiency is very common. According to Penckofer et al. (2023), this is linked to depressed mood, fatigue, and poor emotional regulation.

• Lifestyle Barriers: Winter weather, including snow, ice, and cold temperatures, often creates barriers to social contact and physical activity—two key protective factors against depression.

What biological changes contribute to SAD?

Reduced exposure to natural light triggers significant neurochemical and biological shifts in the body. The lack of morning light disrupts the body's internal clock, known as the circadian rhythm. This disruption is compounded by seasonal shifts in key hormones:

• Melatonin: Levels of this sleep-regulating hormone increase, leading to feelings of sluggishness and fatigue.

• Serotonin: Levels of this neurotransmitter, which helps regulate mood, tend to drop, affecting mood balance and contributing to depressive symptoms.

How does the fall time change affect mood?

The end of Daylight Savings Time in the fall marks an abrupt shift that can significantly impact well-being. By setting the clocks back an hour, the change disrupts sleep patterns and shortens the availability of daylight in the evening. Research by Wirz-Justice & Terman (2023) suggests that these disruptions to our circadian rhythms are a direct contributor to lower mood.

Recognizing the causes of SAD is vital, and fortunately, there are evidence-based solutions available to manage its impact effectively.

Evidence-Based Treatments and Strategies

This section provides a practical, solutions-focused guide to managing Seasonal Affective Disorder. SAD is a manageable condition, and numerous clinically-backed treatments are available to help alleviate its symptoms and improve quality of life during the darker months.

What are the primary evidence-based treatments for SAD?

Clinical research has identified several effective treatments for managing SAD. These approaches can be used individually or in combination for the best results.

1. Light Therapy: Involves daily exposure to a specialized light box to mimic natural sunlight.

2. Cognitive Behavioral Therapy (CBT) for SAD: A targeted form of psychotherapy to change negative thoughts and behaviors related to winter.

3. Medications: Antidepressants, such as SSRIs, can be prescribed by a healthcare provider to balance brain chemistry.

4. Supplements: Vitamin D is often recommended, though it is important to consult a provider before starting any new supplement.

5. Lifestyle Choices: Proactive changes to diet, exercise, and social habits can provide significant support.

How does light therapy work?

Light therapy involves sitting in front of a light box that provides a bright light of 10,000 lux, which mimics natural sunlight. The standard recommendation is to use the light box for 20 to 30 minutes each morning. The primary goal of this treatment is to help regulate the body's circadian rhythms, which are disrupted by the lack of natural light in winter, thereby improving mood and energy levels.

What is Cognitive Behavioral Therapy for SAD (CBT-SAD)?

Cognitive Behavioral Therapy for SAD (CBT-SAD) is a specialized type of psychotherapy that focuses on changing the negative thought patterns and behaviors specifically associated with seasonal changes. A therapist helps individuals develop effective coping strategies to manage winter-related stressors, reframe unhelpful thoughts about the season, and improve their emotional responses.

What lifestyle choices can help manage SAD?

Incorporating healthy habits into your daily routine can significantly enhance the effectiveness of other treatments and support overall well-being.

• Regular Exercise: Physical activity is a powerful tool for boosting mood and reducing stress.

• Healthy Diet: A balanced diet rich in fruits, vegetables, and whole grains supports overall mental and physical health.

• Social Support: Making a conscious effort to connect with friends and family helps reduce feelings of isolation that can worsen during winter.

• Mindfulness and Relaxation Techniques: Practices like yoga, meditation, and deep breathing exercises can help manage stress and improve mood.

Understanding these treatments is the first step. The next section outlines how to take practical action.

Actionable First Steps and Coping Skills

When you suspect you have SAD, taking proactive and immediate action is crucial. This section provides a clear roadmap for what to do next, from seeking a professional diagnosis to using in-the-moment skills to manage emotional distress.

What are the first steps to take if you think you have SAD?

If you believe your symptoms align with SAD, there are two primary actions to take to ensure you receive proper care.

1. See your medical doctor. Schedule an annual physical with a full blood and urine panel. It is important to rule out other medical conditions that can mimic depression symptoms, such as thyroid issues or vitamin deficiencies. When you speak with your doctor, be prepared to describe your symptoms clearly. You can say, "I am feeling a low mood that is lasting longer and is more intense than I'm comfortable with," and read from a list of your symptoms you've written down.

2. Talk to a counselor. A mental health professional can help you make sense of your feelings and guide you in practicing evidence-based skills, such as those from Cognitive Behavioral Therapy (CBT), to help you navigate the emotional challenges of SAD.