As winter drags on, have you noticed feeling extra tired, unmotivated, or just down for no apparent reason? Maybe school feels harder to focus on, or things that used to make you happy, just don’t anymore. If so, you might be dealing with more than just the winter blues- you could have Seasonal Affective Disorder or SAD.

What is SAD?

SAD is a type of depression that occurs at the same time each year, usually beginning in the fall and winter when sunlight is scarce. It can make individuals feel drained, irritable, or even hopeless. While lots of people just write it off like it is a matter of being “lazy” or “not in the mood,” it is actually a real condition that affects many teens.

How Does It Affect School?

SAD can make school feel like everything is an uphill battle. It can mess with your energy levels, making it harder to get out of bed, stay awake in class, or finish assignments. It can also impact concentration and memory, which means tests and homework might feel more overwhelming than usual. If you’ve noticed a sudden drop in motivation or grades during the winter months, SAD could be a factor.

Why Do Some People Get It?

The number one cause of SAD is basically the lack of sunlight during winter. Sunlight helps regulate serotonin, the brain chemical that impacts mood. Less sunlight translates to lower levels of serotonin; thus, one is more down. Melatonin, too, which controls sleep, gets messed up on account of low light, making some people feel tired all the time.

What Can You Do About It?

The good news? There are ways to fight back. Here are some simple things that can help:

• Get Outside – Even if it’s cold, try to get some natural light during the day. A quick walk in the morning can make a difference.
• Use a Light Therapy Lamp – These special lamps mimic sunlight and help boost mood. They’re used by a lot of people with SAD.
• Exercise – Moving your body, even if it’s just stretching or a short workout, can help improve mood and energy.
• Eat Well – Foods rich in vitamin D (like fish, eggs, or fortified dairy) and healthy carbs can help regulate mood.
• Talk to Someone – If you’re really struggling, don’t ignore it. Talk to a friend, family member, or school counselor.

The Bottom Line

If winter makes you feel off, don’t just assume it’s normal or that you have to tough it out. SAD is real, and it can seriously impact your mental health, school performance, and daily life. The more people know about it, the easier it is to manage. So, if this sounds like you, try making small changes—and remember, spring will come.