Seasonal Affective Disorder: What You Need to Know
November 04, 2026
Bangor, ME – The change of seasons can be exhilarating. But for about 13 million Americans—about 5% of our adult population—the change of seasons can bring on mood shifts, fatigue and low motivation. It’s common to chalk this up to ‘winter blues,’ but medical professionals now associate these symptoms with a condition known as Seasonal Affective Disorder (SAD).
The team at ConvenientMD Primary Care offers tips to help you manage SAD and help you enjoy the changing of the seasons. It starts with awareness.
“Awareness is one of the most important first steps when it comes to Seasonal Affective Disorder,” said ConvenientMD Primary Care provider Anne Perkins-Gaspar, FNP-C. “Pay attention to changes in your mood, energy and daily routines as the seasons change. Healthy habits can help, but if you’re struggling, checking in with your primary care provider can help you understand what you’re experiencing and what options are available to support you.”
Symptoms of SAD may include:
Emotional and psychological symptoms
- Persistent sadness, hopelessness, worthlessness or guilt.
- Loss of interest in activities once enjoyed.
- Irritability, anxiety or feeling overwhelmed.
- Difficulty concentrating or making decisions.
- Social withdrawal or feeling emotionally drained.
Physical and behavioral symptoms
- Fatigue or low energy, even with adequate sleep.
- Sleeping more than usual (hypersomnia) or difficulty getting out of bed.
- Increased appetite, carbohydrate and sweet cravings, or weight gain.
- Decreased motivation, productivity, physical activity or libido.
- Changes in daily functioning
- Avoiding social activities, family gatherings or hobbies, and preferring to stay home alone.
- Difficulty keeping up with work or household responsibilities.
- Everyday tasks requiring significantly more effort.
“It is important to educate yourself on signs of SAD, which could affect you or a loved one,” said Perkins-Gaspar. “If you are experiencing any of these symptoms, it’s important that you discuss them with your provider.”
How can I avoid SAD?
Perkins-Gaspar recommends the following tips to navigate—or even avoid—SAD:
- Prioritize time spent with friends. Connecting with family and friends during the fall and winter months can help boost your mood.
- Exercise for 15 to 20 minutes daily. Indoors or out, whether it be walking, running, biking or weight-training, physical exercise has been shown to have mental benefits as well.
- Get outside to soak in the sun whenever you can. Even supplementing with Vitamin D through the winter months can help.
- Manage stress levels. Effective techniques include deep breathing, unplugging from devices, and learning to say “no” to some of the extra demands the season can bring.
When to Contact a Medical Provider
ConvenientMD Primary Care recommends contacting your medical provider if you believe that you or someone in your household is experiencing these or other uncharacteristic symptoms. You do not need to wait until symptoms become severe to seek help. Seasonal Affective Disorder is treatable, and early evaluation can help prevent symptoms from worsening. If seasonal changes are affecting your mood, energy, sleep, relationships or overall quality of life, consider reaching out to your medical provider.
ConvenientMD Primary Care offers patients access to virtual behavioral health specialists as part of an integrated approach to mental health care. The practice also offers easier access to primary care provider appointments, with visits lasting 30 to 60 minutes and allowing for personalized attention in a more relaxed setting. Having an established relationship with a primary care provider can help ensure timely medical guidance, appropriate testing and continuity of care when health concerns arise.
“Connecting with a medical provider early can help you better understand what you’re experiencing and create a plan for managing symptoms as the season progresses,” said Perkins-Gaspar. “It’s also important to continue monitoring those symptoms beyond the winter months. That can help your provider better understand whether there is a seasonal pattern or if something else may be contributing to how you’re feeling.”
All primary care providers are accepting new patients at ConvenientMD Primary Care locations in Bangor and Portland, Maine, and Manchester and Portsmouth, New Hampshire. ConvenientMD will open a new location in Waterville, Maine later this year. To learn more about ConvenientMD Primary Care’s offerings and providers, or to sign up to be a patient, please visit convenientmd.com/primary-care.
Need Help?
If you or someone you know is struggling or in crisis, help is available. You can call or text the Suicide & Crisis Lifeline at 988 (available 24/7, free, and confidential in the United States and Canada), or text HOME to 741741 to connect with the Crisis Text Line or go to the nearest emergency department.
Caption: As the days shorten and winter sets in, ConvenientMD Primary Care provider Anne Perkins-Gaspar, FNP-C, and her colleagues have compiled several tips to help avoid or manage Seasonal Affective Disorder.
ConvenientMD Primary Care is transforming how patients experience primary and preventive care. Launched in 2022, ConvenientMD Primary Care is designed to be more accessible, supportive, and affordable, offering a modern approach centered on prevention, personal health goals, and long term wellness. ConvenientMD also operates 51 urgent care clinics across New Hampshire, Maine, and Massachusetts, making high quality, convenient care available when patients need it most. Its urgent care centers deliver fast, affordable treatment for minor illnesses and injuries and provide an advanced array of services, including X rays, labs, occupational health, and virtual care.
Together, ConvenientMD Primary Care and ConvenientMD Urgent Care advance the organization’s mission to make good health more convenient for all.
