Signs of Seasonal Affective Disorder: A Somatic Psychotherapy Perspective

Many clients come to therapy saying, “Every winter, something shifts, but I can’t explain it.” Seasonal Affective Disorder (SAD) often develops gradually, showing up as changes in mood, energy, and bodily experience that repeat each season. SAD affects women more often than men. For those seeking support, understanding these patterns through somatic psychotherapy may provide clarity and relief. If you’re struggling with seasonal mood changes, somatic psychotherapy may help you reconnect with your body, regulate your nervous system, and navigate depression more effectively.

Understanding SAD Through the Window of Tolerance

The Window of Tolerance (Siegel, 1999) describes the range of nervous system activation where a person can think clearly, manage emotions, and respond flexibly to life. When someone is within their window, they feel calm, focused, and able to engage with challenges. For people experiencing SAD, seasonal changes can gradually narrow this window, pulling the nervous system toward hypoarousal; a state of low energy, withdrawal, and emotional flatness (Rohan et al., 2009).

Psychological and Emotional Signs

Alongside somatic changes, SAD affects mood and cognition:

• Lower motivation and difficulty initiating tasks

• Emotional numbness

• Self-criticism or hopeless thinking

• Reduced interest in meaningful activities

• Social withdrawal or isolation

When the nervous system is outside the Window of Tolerance, cognitive flexibility decreases, making thoughts feel more rigid or self-critical (Siegel, 1999).

Somatic Signs of Seasonal Affective Disorder

Clients often notice SAD through their body before their mind. Common somatic signs include:

• Persistent fatigue or heaviness

• Increased sleep without feeling rested

• Slowed movement or thinking

• Reduced physical motivation

Somatic psychotherapy emphasizes that these bodily signals are cues, guiding us to adjust pace and care rather than push harder (Ogden, Minton, & Pain, 2006).

Functional Signs: Energy and Capacity Shifts

Many clients continue to meet responsibilities during the winter months, but at a higher internal cost:

• Tasks feel disproportionately difficult

• Concentration or decision-making is impaired

• Procrastination increases, often paired with guilt

• Feeling “behind” compared to others

Recognizing these functional signs helps clients see that capacity, not motivation, is affected, a critical distinction in psychotherapy for depression.

How Somatic Therapy Supports Seasonal Affective Disorder

Psychotherapy does not aim to “fix” but to help clients stay within or expand their Window of Tolerance. Through somatic psychotherapy, client may learn to:

• Track seasonal patterns in mood, energy, and bodily sensations

• Adjust daily routines and expectations during vulnerable months

• Use grounding and self-regulation strategies to support the nervous system

• Address seasonal thought patterns that increase self-criticism

This approach prioritizes working with your body and mind.

A Compassionate Perspective

Seasonal affective disorder is a mind–body response to environmental and physiological changes, not a personal failing. By noticing early signs and engaging in somatic psychotherapy, individuals may reduce shame, support self-regulation, and maintain well-being through seasonal transitions.

If you notice recurring low energy and negative thoughts

, mood changes, or fatigue in the winter months, you may want to consider exploring somatic psychotherapy to better understand and navigate these patterns. Ready to learn more or begin your journey? Contact me to explore how somatic-oriented therapy might be helpful.

This article is intended for general informational purposes only and should not be interpreted as therapeutic advice or a substitute for professional counselling, diagnosis, or treatment.