Seasonal Affective Disorder in New Hampshire: Signs and Treatment

By the Psych Nashua clinical team · November 2026

When the clocks change and New Hampshire afternoons go dark before 5 PM, many people notice their mood, energy and sleep shift. For some, it is a mild case of the "winter blues." For others, it is seasonal affective disorder (SAD), a form of depression that returns at the same time each year and can make the long northern New England winter genuinely hard to get through. This guide explains the difference, the signs to watch for, and the treatments that help.

What Seasonal Affective Disorder Is

Seasonal affective disorder is major depression with a seasonal pattern. In most people it begins in late fall or early winter and eases in spring. Researchers believe shorter daylight hours disrupt the body's internal clock and affect brain chemicals such as serotonin and melatonin. Because New Hampshire sits far enough north that winter daylight drops to about nine hours, SAD is more common here than in southern states.

SAD is not a weakness or a lack of willpower. It is a recognized, treatable medical condition.

Winter Blues or SAD? Key Differences

Many people feel a little slower in winter. SAD is more likely when symptoms are strong enough to affect work, school or relationships and when they follow the same pattern for at least two winters in a row. Common signs include:

• Low mood most of the day, nearly every day

• Losing interest in activities you usually enjoy

• Sleeping much more than usual and still feeling tired

• Craving carbohydrates and gaining weight

• Pulling away from friends and family, sometimes described as "hibernating"

• Trouble concentrating, feeling hopeless or worthless

If you ever have thoughts of harming yourself, that is not something to wait out until spring. Call or text 988, the Suicide & Crisis Lifeline, or go to the nearest emergency room.

Who Is More Likely to Develop SAD

SAD is more common in women, in young adults, in people who live farther from the equator and in people with a personal or family history of depression or bipolar disorder. Long commutes in the dark, indoor jobs and shift work can make it harder to get morning light, which is one reason many southern New Hampshire commuters notice symptoms in November and December.

Treatments That Work

Light therapy

Bright light therapy is one of the best-studied treatments for SAD. It usually involves sitting near a 10,000-lux light box for about 20 to 30 minutes soon after waking. Many people notice improvement within one to two weeks. Light boxes are not right for everyone: people with certain eye conditions, people taking medications that increase light sensitivity and people with bipolar disorder should talk with a clinician first, because light therapy can occasionally trigger hypomania.

Psychotherapy

Cognitive behavioral therapy adapted for SAD (CBT-SAD) helps people change patterns of withdrawal and negative thinking that winter tends to bring. Studies suggest its benefits may last into later winters.

Medication

Antidepressants, especially SSRIs, can help when symptoms are moderate to severe. Bupropion extended-release is FDA-approved to help prevent seasonal depressive episodes when started in the fall. A psychiatrist can help decide whether medication fits you and when to start it.

Daily habits

Getting outside during daylight, even on cloudy days, regular exercise, a consistent sleep schedule and staying socially connected all support treatment. Vitamin D levels can be checked by your primary care provider, though supplements alone are not a proven treatment for SAD.

Planning Ahead for Next Winter

If SAD has affected you in past years, it helps to plan before symptoms start. Many people begin light therapy in early fall, and some start preventive medication with their clinician's guidance. Keeping a simple mood and sleep log from October through March can show you and your clinician what works.

When to See a Psychiatrist

Consider a psychiatric evaluation if winter depression keeps returning, if it affects your job or family life, if over-the-counter approaches have not helped, or if you are unsure whether your mood changes might be part of bipolar disorder. A careful evaluation matters because treatment differs. Learn about adult psychiatry at Psych Nashua, or contact our office to schedule an in-person or telehealth visit anywhere in New Hampshire. For more on supporting someone else through low mood, read how to support a loved one with depression.

Frequently Asked Questions

Is SAD the same as regular depression?

SAD is a type of major depression with a seasonal pattern. The symptoms are similar, but the timing is predictable, which lets you plan treatment in advance.

Can I buy any light box?

Look for a box designed for SAD that provides 10,000 lux at a comfortable distance and filters UV light. Ask a clinician before starting if you have eye problems, take photosensitizing medication or have bipolar disorder.

Can summer depression happen too?

Yes, though less common, some people have a summer pattern with poor sleep, low appetite and agitation. It is also treatable.

This article is for general education and is not a substitute for professional medical advice. If you are in crisis, call or text 988 or call 911.

Sources: National Institute of Mental Health, "Seasonal Affective Disorder"; American Psychiatric Association, "Seasonal Affective Disorder."