Chicago winters don’t just chill you—they wear you down. The wind stings, the sun disappears, and long nights make everything feel heavier. For many, it’s just an annoyance. But for some, it’s much more—seasonal affective disorder (SAD), a form of depression that follows a pattern, worsening as daylight fades.
“Seasonal affective disorder is really a form of depression that is directly related to seasonal transitions—changes in the weather, changes in our daylight patterns,” said Amanda Briick, clinical liaison for outpatient behavioral health at Ingalls Memorial Hospital. “As daylight becomes shorter and cold weather creeps in, people begin to experience feelings of depression that can impact their overall quality of life.”
SAD vs. Winter Blues
Most people feel a little more tired or unmotivated in the winter, but SAD is more than just the typical “winter blues.” It’s an actual form of depression that can disrupt daily life.
“Symptoms of SAD look and feel extremely similar to depression,” Briick explained. “A person struggling with SAD will experience changes in their sleeping patterns—usually sleeping too much. They can feel depressed most of the day, nearly every day. They often feel fatigued and lethargic, more irritable or easily agitated, have difficulty concentrating, or just feel an overall inability to focus.”
In more severe cases, SAD can lead to complete social withdrawal and even feelings of hopelessness.
“Hobbies and activities don’t feel enjoyable,” she said. “People may isolate themselves or withdraw socially, and in extreme cases, they can experience feelings of hopelessness, worthlessness, or even thoughts of suicide.”
Unlike clinical depression, which can happen anytime, SAD follows a seasonal pattern.
“Depression can happen at any point during the year, while SAD really occurs in those seasonal patterns,” Briick said. “If you’re experiencing SAD rather than a depressive episode, your symptoms will begin or significantly worsen in late fall or winter.”
SAD causes
There’s no single explanation for why some people experience SAD, but geography, genetics, and mental health history all play a role.
“The hard part is people are not 100 percent sure what causes seasonal affective disorder,” Briick said. “It’s tied really closely to our environments. Here in the Midwest, we see a lot more SAD than you would in Florida or California. But there can also be genetic factors, and a history of mental illness can play a part as well.”
Experts also point to disruptions in our circadian rhythm—our internal clock that regulates sleep and mood.
“SAD changes our circadian rhythm,” Briick said. “People experience disruptions in their internal clock, which can affect their schedule and daily routine.”
Helpful habits
While you can’t exactly “prevent” SAD, there are things you can do to help manage its impact. Sticking to a consistent routine, staying active, and getting enough sleep can all make a difference.
“The biggest thing is sticking to your routine,” Briick said. “Exercising—and that doesn’t have to be anything intense. It can be as simple as walking around while watching TV or marching in place. It’s really hard to stay active in the winter for obvious reasons, but movement is a huge component of managing SAD.”
Another widely recommended treatment? Bright light therapy.
“It’s called bright light therapy, and it involves sitting in front of a bright light lamp, which is about 20 times brighter than a regular light, for about 20 to 45 minutes a day,” Briick explained. “It’s best used when you first wake up, and you can usually find a light therapy lamp for under $50.”
Light therapy can help regulate mood, improve energy levels, and reset the body’s internal clock.
“It mimics the positive effects of sunlight for our mind and body,” she said. “It can also help correct our internal time clock.”
Seeking help
Even with more awareness around mental health, many people still hesitate to seek help.
“You know, we can’t see it—it’s not necessarily an illness that the people around you can see,” Briick said. “And that makes it really hard to understand until you experience something like it yourself.”
Another big misconception? That depression is something you can just will yourself out of.
“A lot of people still think you can better your mental health through sheer willpower,” Briick said. “People sometimes say, ‘Just cheer up, shake it off.’ But I would love to tell them, ‘Do you think I didn’t try that already? If it were that easy, I promise I would have done it.’”
Getting Help
Ingalls Memorial Hospital offers free mental health assessments to help individuals find the support they need.
“We offer no-cost, complementary mental health assessments,” Briick said. “Anybody can call us and sign up for an assessment with a clinician. We do them in person, but we also offer virtual assessments.”
Assessments are available by phone at (708) 915-8600 or online.
Final Thoughts
While seasonal depression can feel overwhelming, being proactive makes a difference. Recognizing what affects you and making small changes before symptoms take over can help.
“Recognizing the things that impact you during the winter season is key,” Briick said.
“If you notice you get lonely, make a plan to stay connected to people you care about. If you feel more tired all the time, structure your schedule to ensure you’re getting enough sleep—and then get up and get active.”
Most importantly, self-care is not a luxury—it’s a necessity.
“We treat self-care like it’s something we need to earn,” she said. “But really, self-care is a necessity.”
Winter might be unavoidable, but suffering through it doesn’t have to be. Whether it’s daily habits, light therapy, or reaching out for help, taking action now can make the season easier to manage.
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