Understanding Seasonal Affective Disorder

Seasonal Affective Disorder, often shortened to SAD, describes mood changes that occur during certain times of year—most commonly the dark months of fall and winter. People may feel lethargic, crave heavy foods, or withdraw from activities they normally enjoy. This calculator offers a quick assessment to help you gauge your level of risk based on common symptoms.

The Questionnaire

The five questions here draw from established screening tools. Each answer receives a score from zero to three, except the previous diagnosis question which is scored as zero or one. The total ranges from zero to thirteen. Scores under four suggest minimal risk, while results above nine indicate a high likelihood of seasonal depression.

The Mathematics Behind It

The calculation is straightforward. We add up the values for each response to obtain a raw score . A low score corresponds to few or no symptoms. The risk level thresholds are empirical, based on research linking symptom severity to clinical diagnosis rates. Although not a substitute for professional evaluation, this simple sum provides a useful reference.

What to Do with the Result

If your score lands in the moderate or high range, consider tracking your mood as the seasons change. Light therapy, exercise, and maintaining social connections all help mitigate symptoms. Discuss results with a healthcare provider if you have concerns—they may recommend further screening, counseling, or medication.

Beyond Winter Blues

Not everyone experiences SAD in the same season. Some people notice mood dips during summer heat or at other predictable times. The principle is similar: reduced exposure to pleasant conditions can disrupt circadian rhythms and neurotransmitters. By recognizing patterns, you can plan ahead for self‑care.

Example Scenario

Imagine answering "Often" to the first four questions and "Yes" to having a previous depression diagnosis. Your score would be = 13, placing you firmly in the high‑risk category. Such a result would warrant speaking with a mental health professional about light boxes, therapy, or medication options.

Self‑Care Tips

Regardless of your score, prioritizing daylight exposure and physical activity can help regulate mood. Try taking walks during lunch breaks, opening curtains early, or scheduling outdoor activities on weekends. Social support is also key—reach out to friends or join a group activity to keep spirits lifted.

Final Notes

This calculator is informational only. If you feel persistently depressed or have thoughts of self‑harm, seek help immediately from a qualified professional or crisis hotline. Early attention to seasonal patterns can make the colder months more manageable and even enjoyable.