Seasonal Sadness Isn’t Just the Weather: Understanding SAD and Fall Fatigue

The clocks change, the light fades, and suddenly your motivation evaporates with the daylight. Welcome to November.

If you’ve noticed lower energy, heavier moods, or that you’re sleeping more but feeling worse, it’s not in your head. You might be experiencing Seasonal Affective Disorder (SAD) or a milder form of seasonal mood change — sometimes called “fall fatigue.”

🧠 What’s happening in your brain

When daylight decreases, your body produces more melatonin (the sleep hormone) and less serotonin (the feel-good neurotransmitter). Your circadian rhythm — basically your body’s internal clock — starts drifting off schedule. The result: you feel sluggish, foggy, and unmotivated.

🌤️ How to tell if it’s SAD or just the seasonal blues

SAD goes beyond feeling “blah.” It often includes:

• Significant drop in mood or motivation

• Craving carbs or overeating

• Sleeping much more than usual

• Withdrawing from social contact

• Losing interest in hobbies

If that sounds familiar, talk to a therapist or physician — SAD is common and treatable.

☀️ What helps

• Light therapy: 10,000 lux light boxes can mimic daylight and help reset your circadian rhythm.

• Schedule your sunlight: Try a morning walk before 9 a.m. — even cloudy light helps.

• Move gently: Exercise boosts serotonin and resets your internal clock.

• Structure your day: When daylight disappears, routine gives your brain stability.

🌿 Bottom line

You can’t control the sunset, but you can outsmart the season. November is your reminder to give your body — and your mood — a little extra light and structure.