Seasonal Affective Disorder in Colorado

Britt Ritchie
Aug 29
5 min read

Why Winter Hits Ambitious Women Hard (and What You Can Do About It)

It’s a snowy January morning in Denver. The alarm goes off, but you hit snooze—again. Normally you’re a go-getter: up early for a workout, ready to tackle your day. But in the depths of winter, you feel like a different person. Your motivation has gone into hibernation, your energy feels drained, and even simple things like cooking dinner or answering emails seem overwhelming.

If you’ve ever wondered “Why do I feel this way every winter?”, you might be dealing with Seasonal Affective Disorder (SAD). The good news? You’re not alone, and you don’t have to suffer through it.

Key Takeaways

Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal pattern, most commonly appearing in fall and winter.
Symptoms include low mood, fatigue, oversleeping, carb cravings, brain fog, irritability, and social withdrawal.
SAD is linked to reduced sunlight, brain chemistry changes, circadian rhythm disruption, and low vitamin D.
Even in sunny Colorado, short winter days and long nights can trigger SAD.
Women are at higher risk, and SAD often overlaps with anxiety, ADHD, perfectionism, and hormonal shifts.
Treatments include light therapy, lifestyle changes, therapy, supplements, and medication.
An integrative psychiatry approach blends conventional and holistic strategies for lasting relief.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is more than just the “winter blues.” It’s a form of depression that appears at the same time each year—usually starting in late fall, peaking in the dark winter months, and lifting in spring or summer.

Women are disproportionately affected, and ambitious, high-achieving women often notice SAD because it collides with their drive to stay productive and “on” year-round. You may look fine to the outside world, but inside you feel drained, irritable, or disconnected from your usual spark.

The key difference between SAD and ordinary winter blahs is severity and consistency. If your mood reliably drops every fall and rebounds every spring, and the shift impacts your daily life, you’re likely dealing with Seasonal Affective Disorder.

What are the symptoms of SAD?

For ambitious women, SAD often shows up like this:

Persistent low mood – sadness, hopelessness, or flatness that lingers.
Fatigue – no matter how much you sleep, you’re exhausted.
Oversleeping – mornings feel brutal; snooze becomes your best friend.
Carb cravings & weight gain – bread, pasta, and sugar suddenly feel irresistible.
Brain fog – trouble concentrating, procrastination, and lack of focus.
Irritability & anxiety – shorter fuse, more tension, and stress.
Social withdrawal – pulling away from friends or skipping events.

The hallmark sign: these symptoms show up seasonally and ease once spring arrives.

Why do I get depressed in the winter?

SAD is rooted in biology, not weakness. Here’s why winter affects mood so strongly:

Less sunlight = circadian rhythm disruption. Your body’s internal clock gets thrown off, leaving you groggy and out of sync.
Lower serotonin. Sunlight boosts serotonin, your “feel good” brain chemical. Less light means less serotonin activity.
More melatonin. Longer nights increase melatonin (your sleep hormone), leaving you sluggish during the day.
Vitamin D drops. Less sun = less vitamin D, which is linked to fatigue and low mood.
Lifestyle shifts. Cold weather, shorter days, and isolation can all amplify the biological effects.

Think of it this way: your brain is a solar-powered system. When the light dims, your mood and energy do too.

Why might SAD hit harder in Colorado?

Colorado’s 300 days of sunshine don’t make us immune. In fact, our environment can complicate SAD:

High altitude effects – some evidence suggests altitude impacts mood and energy.
Short winter days – by December, the sun sets before 5 PM. Many women spend daylight hours indoors working.
Long winters – snow and cold can stretch from October through April, keeping you indoors.
Active lifestyle expectations – Colorado culture celebrates outdoor sports and adventure. If SAD keeps you from skiing or hiking, you may feel out of sync with peers.

Bottom line: even here, short daylight hours + winter isolation can trigger SAD. If you’re struggling, it doesn’t mean you’re ungrateful for the sun—it means your biology needs more support.

Can SAD overlap with anxiety, ADHD, or hormonal shifts?

Yes. SAD rarely travels alone. Common overlaps include:

Anxiety – SAD fatigue can heighten worry and stress about falling behind.
ADHD – brain fog and disrupted routines worsen focus and productivity.
Perfectionism – guilt for not keeping up with high expectations intensifies low mood.
Hormonal shifts – PMS, PMDD, or perimenopause can amplify seasonal mood dips.

If you’re struggling with more than one of these, it’s not all in your head—it’s how multiple systems interact. That’s why a whole-person approach is so important.

How do I know if it’s SAD or something else?

It’s likely SAD if:

Symptoms show up in fall/winter and resolve in spring.
The pattern repeats at least two years in a row.
You notice more fatigue, oversleeping, and carb cravings than in non-seasonal depression.

Other conditions can mimic SAD, like thyroid issues, vitamin deficiencies, or major depression without seasonal triggers. A professional evaluation (sometimes including lab work) helps clarify the diagnosis and guides treatment.

How can I treat SAD naturally?

You can make a big impact with simple, natural strategies:

Light therapy. Use a 10,000 lux light box for 20–30 minutes each morning. Many notice improvement within 1–2 weeks.
Sunshine breaks. Step outside daily, even if it’s just 15 minutes at lunch.
Exercise. Movement boosts mood—try yoga, brisk walks, or winter sports.
Nutrition. Balance carbs with protein, healthy fats, and colorful foods. Consider vitamin D or omega-3 supplements (with guidance).
Routine. Keep consistent sleep/wake times. A sunrise alarm clock can help.
Connection. Schedule social activities, even when you don’t feel like it.
Mind-body practices. Meditation, yoga, or journaling reduce stress and reframe negative thoughts.

Should I consider therapy or medication?

Sometimes natural strategies aren’t enough—and that’s okay.

Therapy. Helps reframe negative thoughts, plan positive activities, and build coping tools.
Medication. SSRIs or bupropion can be used seasonally or year-round, depending on your needs. Many women choose to start meds in the fall and taper in spring.
Combination approach. Therapy, light, lifestyle, and medication often work best together.

Reaching for professional support isn’t weakness—it’s strength. Just as you’d treat asthma flare-ups in winter, you deserve relief from seasonal depression.

How does an integrative psychiatry approach help?

As a psychiatric nurse practitioner in Colorado, I take an integrative approach to Seasonal Affective Disorder. That means we:

Look at the whole picture. Mood, labs, hormones, lifestyle, and stress.
Personalize your plan. Light therapy, therapy, supplements, medication—tailored to your body and goals.
Blend holistic + conventional. From meditation to medication, we use what works.
Focus on prevention. Together, we create strategies to stop SAD from derailing next winter.

This approach empowers you to move beyond symptom relief and into resilience—so winter no longer feels like a battle.

You Don’t Have to Struggle Alone

Seasonal Affective Disorder may feel like a heavy blanket over your life every winter—but it’s one you can lift. With light therapy, lifestyle shifts, therapy, or medication, SAD is highly treatable.

If you recognize yourself in these symptoms, please don’t just push through another winter. You deserve to feel steady, joyful, and energized—not just in July, but in January too.