Understanding Seasonal Affective Disorder: How to Find Light in Winter 

Winter changes how many of us feel. Short days, long nights, and cold weather can drain our energy and mood. For some, the season brings more than a slump—it brings Seasonal Affective Disorder (SAD). And when Valentine’s Day arrives, feelings of loneliness can hit even harder. 

At Covenant Health, our behavioral health team sees this pattern every year. We want our community to know that these feelings are common, treatable, and never something you have to face alone. 

“Many people experience winter blues or depressed mood during the colder months,” says Patrick Jensen, MD, psychiatrist with Covenant Health. “You’re not alone.” 

What SAD Looks Like 

SAD is a form of depression that shows up during the winter and lifts when daylight returns. The signs can be subtle at first. 

“People may feel down, tearful, or more tired than usual,” Dr. Jensen says. “They may isolate more, have trouble sleeping, or notice their energy and concentration drop.” 

He explains that timing is key. “People with SAD feel better as soon as the days get longer. That history helps us tell the difference between SAD and major depression.” 

Why Valentine’s Day Can Make Loneliness Worse 

Loneliness often grows during the winter. Holidays can intensify it, especially Valentine’s Day. The focus on romance can make people who are single, grieving, or feeling disconnected feel even more alone. 

“Loneliness has a harmful impact on any form of depression,” Dr. Jensen says. “Depression pushes people to isolate, even though connection is what helps.” 

This creates a loop: loneliness leads to isolation, and isolation deepens loneliness. 

A National Loneliness Epidemic 

Loneliness isn’t just a personal struggle. It’s a national issue. In 2023, the U.S. Surgeon General released an advisory calling loneliness and social isolation an epidemic in the United States. The report noted that about half of U.S. adults experience significant loneliness, which can affect both mental and physical health. 

Dr. Jensen sees this reflected in daily practice. “We’ve moved away from the face‑to‑face interactions that used to be part of daily life,” he says. “Social media can help, but it can also make people feel more alone. We need real, authentic relationships.” 

Small Steps That Make a Big Difference 

Dr. Jensen encourages small, realistic actions that can make a meaningful difference. 

• Use light therapy. “Light therapy is my first recommendation,” he says. “A 10,000‑lux light box used for 20–30 minutes a day can help your brain reset during the darker months.” 
• Stay connected. Even brief contact matters. “Call someone you trust. Keep the contact going. Even a short conversation can break the cycle of isolation.” 
• Return to hobbies. “Pick up the things that give you joy or meaning,” he says. “Hobbies, faith, relationships—these help rebuild purpose when depression makes everything feel empty.” 
• Start where you are. If someone doesn’t have a strong support system, Dr. Jensen recommends starting with small talk at work, school, or community spaces. “Start with what’s around you,” he says. “Small steps can lead to real connection.” 

When to Reach Out for Help 

SAD and loneliness are treatable. You don’t have to wait until symptoms become overwhelming. 

“It becomes serious when you can’t function or when you start having suicidal thoughts,” Dr. Jensen says. “That’s the time to reach out for professional help.” 

Care You Can Count On 

Covenant Health offers expert behavioral health services, convenient access to care, and providers who are dedicated to supporting your well‑being. Whether you need a same‑day appointment, on-going therapy, or help understanding your symptoms, our team is here for you. 

Covenant Health is committed to caring for our community with strength, compassion, and excellence, especially during the seasons that feel the heaviest. Schedule an appointment with a Covenant Health provider today and get the support you need to feel better. 

Emergency Support 

If you or someone you know is struggling with sadness, loneliness, or thoughts of self‑harm, reach out now. Call or text 988, the Suicide & Crisis Lifeline, for immediate support.