For those living with seasonal depression — also known as Seasonal Affective Disorder (SAD) — they are in the thick of it right now.

With the holidays over and the cold days creeping by slower, late January and February can be an extremely difficult period for people with SAD.

In fact, the third Monday of January is even dubbed “Blue Monday” to symbolize the peak point of despair for many people living with seasonal depression.

Resiliency Center of Newtown Founder/Executive Director Stephanie Cinque, who is a licensed master social worker (LMSW), shared that SAD is a type of depression that is related to the change in seasons.

“SAD will come and go. Typically, if you have what we most commonly call ‘the winter blues,’ the symptoms will start in the fall and continue into the winter months,” she said.

The reason SAD is prevalent within this time frame is because of how the environment impacts people physically and mentally.

Cinque explained, “The reduced level of sunlight in the winter will disrupt your body’s internal clock, leading to feelings of depression. You can also have a drop in your serotonin, which is a brain chemical that will affect your mood and that can play a role into SAD.”

Not only that, but she says, “The change in seasons can disrupt the balance of the body’s level of melatonin, which plays a role in your body’s sleep patterns.”

No age group or gender is immune to SAD, and anyone can experience its symptoms.

One of the signs of SAD, Cinque notes, is that people will begin oversleeping.

With the end of Daylight Savings Time in November, it becomes darker outside earlier in the evening compared to in the spring and summer. During this time, it is easier for people to fall into the habit of wanting to sleep more.

It goes hand-in-hand with losing motivation to do tasks and feeling constantly tired, because it leads to a cycle of people choosing to sleep more instead.

Cinque said that another symptom of SAD is “appetite changes, especially craving foods high in carbohydrates — what we typically call our comfort foods, which will lead to weight gain.”

It is important to remember, though, that it is considered normal to feel sad some days and occasionally partake in sleeping more or eating not-so-healthy food.

Cinque says that the difference is that with SAD, you can no longer “live, laugh, and love over an extended period of time.”

If that is the case, then she encourages the person to see a health care provider.

Manage Symptoms

Being proactive to manage symptoms is important for people with SAD, as the depression can return each year.

In addition to attending counseling with a psychotherapist, one of the most common ways to combat SAD symptoms is light therapy.

“You can actually purchase a light that helps bring in the feeling of sunlight,” Cinque said.

She added that, “Sometimes the light therapy and talk therapy can get you to where you are able to manage [symptoms]. Sometimes you will need the assistance of medication to get you to where you need to be and that’s okay.”

People can also do simple, everyday self-care activities at home to make a positive difference in their mood.

Maintaining a consistent schedule that includes exercise and eating healthy can be extremely helpful in remedying feelings of SAD.

Cinque recommends people incorporate meditation and deep breathing practices into their routines to improve happiness and care for their overall well-being.

“Movement, mindfulness, and meaningful engagement with people in your life and your community make a significant difference,” she said.

Also, just know that SAD is real, and it is temporary.

This year, Daylight Savings Time will begin on March 13 — more than a week before spring starts. It will mark the turning point where warmer, sunnier, and happier days are ahead.

Reporter Alissa Silber can be reached at alissa@thebee.com.