February Focus: Mental Health in the Pacific Northwest

Understanding Seasonal Affective Disorder (SAD) and How to Feel Better This Winter

February can be a difficult month in the Pacific Northwest. The holidays are long past, spring still feels far away, and many of us are still facing short days, gray skies, and persistent rain. For some people, this time of year brings more than just cabin fever—it brings real changes in mood, energy, and motivation.

This pattern is commonly known as Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern, most often beginning in late fall and continuing through winter.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is not simply “winter blues.” It is a clinically recognized form of depression that is strongly linked to reduced sunlight exposure. In the Pacific Northwest, where daylight hours are limited for much of the year, SAD is especially common.

Symptoms may include:

• Persistent low mood or sadness

• Fatigue or low energy, even after adequate sleep

• Increased sleep or difficulty waking up

• Loss of interest in activities you normally enjoy

• Difficulty concentrating or “brain fog”

• Increased cravings for carbohydrates or weight changes

• Feelings of hopelessness or irritability

Many patients are surprised to learn that what they’ve been feeling every winter has a name—and, more importantly, that it’s treatable.

Why SAD Is So Common in Our Region

Sunlight plays a major role in regulating mood, sleep cycles, and neurotransmitters such as serotonin and melatonin. Reduced light exposure can disrupt these systems, leading to depressive symptoms.

In the Pacific Northwest:

• Winter days are significantly shorter

• Overcast weather further reduces light exposure

• People spend more time indoors

• Physical activity often decreases

These factors combine to create a perfect environment for seasonal mood changes.

How SAD Is Treated

Treatment for Seasonal Affective Disorder is highly individualized, but common approaches include:

Light Therapy
Daily exposure to a medical-grade light box can significantly improve symptoms for many people. Consistency is key, and results often appear within a few weeks.

Lifestyle Adjustments
Small changes can make a meaningful difference:

• Getting outside during daylight hours when possible

• Maintaining regular sleep and wake times

• Staying physically active, even with short walks

• Prioritizing social connection, even when motivation is low

Vitamin D Assessment
Low vitamin D levels are common in winter months and may contribute to fatigue and low mood. Testing and supplementation may be appropriate.

Therapy and Counseling
Cognitive Behavioral Therapy (CBT), particularly CBT tailored for SAD, can be very effective.

Medication
For some patients, antidepressant medications—either seasonal or ongoing—can help stabilize mood and energy levels.

When to Seek Help

If low mood, fatigue, or loss of motivation is:

• Lasting more than a few weeks

• Interfering with work, relationships, or daily life

• Occurring every winter in a predictable pattern

…it’s worth having a conversation with a healthcare provider. Mental health conditions are medical conditions, and seeking help is a sign of insight—not weakness.

Our Commitment This Winter

At Monarch Medical, we recognize that mental health is deeply connected to physical health, chronic pain, sleep, and overall quality of life. Over the next two months, we’ll be focusing on education, awareness, and practical strategies to help our patients navigate seasonal mood challenges.

If you’re struggling this winter, you’re not alone—and help is available.

Spring is coming. In the meantime, support matters.