Seasonal Affective Disorder (SAD): Why You're Not "Just Lazy" This Winter

If you're struggling with low energy, sadness, and can't seem to get motivated this January—it might not be you. It might be something called Seasonal Affective Disorder, and you're definitely not alone. I am here for you, and if you’re willing to connect with me now, here I am :)

Hello friend,

Can I tell you something that might take some weight off your shoulders right now?

Every January, I notice the same thing happening with the people I work with: they come in feeling like they're failing at life. They're exhausted even though they're sleeping more than usual. They can't get themselves to do anything. They're eating way more carbs than normal. And they're beating themselves up because they think something's wrong with them.

Here's what I want you to know: You're not lazy. You're not broken. And you're definitely not failing.

You might be dealing with something called Seasonal Affective Disorder—and it's a lot more common than you think, especially here in Ohio during our gray, cold winters.

If you've been googling things like "why am I so tired in winter" or "why do I feel so bad in January," keep reading. Because understanding what's actually happening in your body right now can change everything.

What Is Seasonal Affective Disorder (And Why Haven't I Heard of It Before)?

Okay, so Seasonal Affective Disorder, people call it SAD, isn't just "feeling a little down" during winter. It's an actual form of depression that shows up during certain seasons, usually starting in late fall and sticking around through winter.

And it's not in your head. It's caused by real, physical changes in your body:

• Less sunlight messes with your internal clock (the thing that tells your body when to sleep and wake up)
• Lower serotonin levels—that's the chemical in your brain that helps you feel good
• Too much melatonin—the hormone that makes you sleepy (your body produces more of it in the dark)
• Not enough Vitamin D because you're not getting sun exposure

Here in Cincinnati (and really all of Ohio), our winters are rough for this. The sky is gray most of the time. The days are short. It's freezing, so we stay inside. It's basically the perfect recipe for SAD.

Why January Feels Like the Hardest Month

There's a reason January hits so hard. Here's what's going on:

The holidays are over All the lights, the gatherings, the distractions—they're done. Now you're just facing months of cold and dark with nothing to look forward to.

Everyone's talking about New Year's resolutions Everywhere you look, people are posting about their goals and transformations. Meanwhile, you can barely drag yourself out of bed. The pressure to "become a new you" when you're just trying to survive feels impossible.

It's still so dark outside Yeah, the days are technically getting longer after December 21st. But in January and February? We're still only getting about 9-10 hours of daylight in Cincinnati. And half the time it's cloudy anyway.

You're stuck inside The cold, the ice, the snow—it all keeps you isolated at home and when you're not seeing people or moving your body, everything feels heavier.

How Do I Know If I Have SAD?

SAD is different from regular depression because it follows a pattern. It shows up at the same time every year. Here's what it can look like:

You're sleeping way more than usual—and you're still exhausted Like, you're sleeping 10+ hours and still waking up feeling like you got hit by a truck. Getting out of bed in the morning feels physically impossible.

You're craving carbs like crazy Pasta, bread, cookies, anything with sugar, you just want carbs all the time. And it's not because you have no willpower. Your brain is literally searching for serotonin (the feel-good chemical), and carbs give you a temporary boost.

Nothing sounds fun anymore Things you normally love, seeing friends, your hobbies, even sex, just feel like too much effort. You'd rather just stay home and do nothing.

Your brain feels foggy You can't focus at work. You're forgetting things. Simple decisions feel overwhelming.

You're avoiding people You're canceling plans. Ignoring texts. You just want to be alone—even though being alone makes it worse.

Everything feels hopeless Especially thoughts like "I'm always going to feel this way" or "What's even the point?"

The pattern repeats every year Here's the key: if this happens to you every winter and then gets better in spring, that's SAD.

Usually it looks like this:

• Symptoms start in October or November
• They're worst in January and February
• Things start improving in March or April
• You feel pretty normal in the summer
• And then it happens all over again next winter

Why Women Deal With This More

I work mostly with women, and I see this all the time: women are diagnosed with SAD about four times more than men.

Nobody knows exactly why, but it might be because:

• Hormones (like your menstrual cycle) can make seasonal changes hit harder
• Women tend to deal with depression and anxiety more in general
• There's more pressure on women to "have it all together" and keep going no matter what
• Women are more likely to actually seek help (so we get diagnosed more)

Whether you're managing a family, working full-time, or just trying to keep it together—SAD makes everything feel ten times harder.

SAD and New Year's Resolutions (AKA Why You Keep "Failing")

Here's something nobody talks about: trying to start huge life changes in January when you have SAD is basically setting yourself up to fail.

Think about what we're told to do in January:

• Exercise more (when you have zero energy)
• Eat healthier (when all you want is carbs)
• Be more productive (when you can't even concentrate)
• Build new habits (when you can barely brush your teeth some days)

No wonder most New Year's resolutions are abandoned by February.

But this doesn't mean you can't have goals. It just means you need to work with your body instead of against it.

Reframing goals when you have SAD:

Instead of "go to the gym 5 days a week": Try "move my body in ways that feel okay, even if that's just a 10-minute walk when it's light out"

Instead of "start a strict diet": Try "add some good foods to what I'm already eating and not beat myself up about the carb cravings"

Instead of "completely transform my life": Try "do one small thing each day that makes me feel a little better"

You're not lowering your standards. You're being realistic about what your body actually needs right now.

How Therapy Can Help With SAD

I've dealt with SAD myself. And I've also helped a lot of people work through it. So I can tell you from both sides: the right support makes a massive difference.

What therapy for SAD actually looks like:

We work on changing the thought patterns that make SAD worse—like "I'm so lazy" or "I'll never feel better." Those thoughts aren't true, and they make everything harder.

We figure out strategies that actually work for winter. Not generic advice, but specific plans for your life and what you're dealing with.

We create realistic expectations. Because beating yourself up for not being productive in January when you have SAD is like beating yourself up for being cold when it's snowing.

Sometimes SAD brings up other stuff too:

Like people-pleasing (where you ignore your own needs to take care of everyone else), perfectionism (where you judge yourself for being human), past trauma (that affects how you feel in your body), or anxiety (that gets worse when you're low on energy).

Therapy helps with all of it.

We also build a plan specifically for winter:

• How to use light therapy the right way
• Movement plans for when you have no energy
• Ways to stay connected to people even when you want to hide
• Sleep strategies that actually help with SAD
• What to eat (and not eat) to support your mood

Understanding the Mind-Body Thing

Here's what a lot of people don't get: SAD isn't just "in your head." It's also in your body.

Your depression isn't because you're weak—it's because your circadian rhythm is off, your Vitamin D is low, and your serotonin production has dropped.

Your exhaustion isn't laziness—it's your brain responding to less light.

Your carb cravings aren't a character flaw—they're your brain trying to get serotonin any way it can.

Just understanding this can be really healing. Because it means you're not the problem.

Things You Can Try Right Now

While therapy is really helpful, there are also some things you can start doing on your own:

Light therapy This is a special lamp (it's called a 10,000 lux light box) that you use for 20-30 minutes every morning. It's not just any lamp—it mimics outdoor sunlight.

How to use it:

• Use it first thing in the morning
• Put it at eye level, about 16-24 inches away from your face
• Don't stare at it, but keep your eyes open
• Do it every single day

Get outside during daylight Even when it's gray and cloudy in Cincinnati, the natural light helps:

• Take a walk during the day if you can
• Sit by a window when you're working or resting
• Open your curtains and blinds
• Try to get outside around midday, even for just a few minutes

Move your body (even a little) I know. When you have SAD, exercise sounds impossible. But even tiny amounts help:

• Start with 5-10 minutes (that counts!)
• Do something you actually don't hate
• It doesn't have to be outside (yoga, dancing in your living room, anything)
• Morning movement can help the most

Stay connected to people SAD makes you want to isolate. But being around people actually helps:

• Schedule regular coffee dates or phone calls
• Go to things happening in Cincinnati (even small things like browsing a bookstore or going to a museum)
• Join a group (therapy groups, hobby groups, anything)
• Even texting or video calls count

Pay attention to what you're eating You can't cure SAD with food, but nutrition does matter:

• Eat fish, walnuts, or flax seeds (they have omega-3s that help your brain)
• Don't skip meals even when you're not hungry
• When you eat carbs, add some protein too
• Ask your doctor about Vitamin D supplements
• Go easy on alcohol—it makes depression worse

When You Need Professional Help

Some signs you should reach out to a therapist or doctor:

You're thinking about hurting yourself This is always an emergency. Call 988 (the Suicide & Crisis Lifeline) or go to the nearest ER.

SAD is making it impossible to function Like, you can't go to work, you're not talking to anyone, you can't take care of basic things.

You've tried helping yourself and it's not enough You got a light box, you're trying to exercise, you're seeing friends—and you're still really struggling.

You have other mental health stuff going on too If you also deal with anxiety, past trauma, or depression that doesn't go away in summer, you need specialized support.

This is your first winter feeling this way Getting help early can make every future winter way easier.

Local Resources in Cincinnati

If you're in the Cincinnati area, here's what's available:

There are therapists all over Greater Cincinnati—in Mason, Blue Ash, Hyde Park, Northern Kentucky, who understand Ohio winters and how to help with SAD.

You can get light therapy boxes at most pharmacies or order them online.

There are winter activities that actually help: walking at the Cincinnati Nature Center, visiting Krohn Conservatory (it's full of plants and light), going to the Cincinnati Art Museum.

What I've Noticed After Years of Doing This Work

Here's something interesting: when people learn to manage SAD, they often discover other things about themselves too.

Like, when you learn to:

• Actually listen to what your body needs instead of ignoring it
• Set boundaries around how much you can handle
• Stop "shoulding" all over yourself about productivity
• Be kind to yourself when things are hard

Those skills don't just help in winter. They change how you treat yourself all year long.

That's why I created my Self-Discovery Course—to help people build these skills. A lot of people find that dealing with SAD is actually the beginning of understanding themselves in a whole new way.

And my People-Pleasing Course helps with that thing so many of us do—pushing through exhaustion and ignoring our needs because we think we have to. SAD forces you to confront that pattern.

What If This Winter Could Be Different?

Listen, I'm not going to tell you that if you do everything "right," you'll feel amazing and energized all winter. That's not realistic with SAD.

But what if you could understand what's happening? Have tools that actually help? And stop beating yourself up for something that's not your fault?

What if instead of fighting your body, you worked with it?

What if instead of forcing yourself into impossible resolutions, you created a gentle plan that honors where you actually are right now?

You don't have to just suffer through every winter. SAD is treatable. Help is available. And you deserve to feel better.

If you're dealing with this and you're ready for support, I'd love to talk with you.

You can call or text me at 513-706-5950, or email me at [email protected]. We can create a plan that helps you not just survive winter, but actually live through it.

You can also check out my courses and resources designed to help with self-compassion, managing depression and anxiety, and living in a way that actually honors what you need.

Remember: struggling with SAD doesn't mean you're weak. Asking for help doesn't mean you're broken. It means you're smart enough to know you deserve support.

Because you matter—in every season.

~ Cindy

Cindy Jesse, LISW
Licensed Independent Trauma Therapist & Life Coach
Specializing in Women's Mental Health & Seasonal Depression
Serving Cincinnati, Mason, Blue Ash, Hyde Park & Northern Kentucky

P.S. - If this is your first winter realizing you might have SAD, please be gentle with yourself. Understanding what's happening is the first step. You're not alone in this.