Seasonal affective disorder (SAD) is a type of depression that follows a seasonal pattern, often during fall and winter.
This quiz can help you spot changes in your mood, energy, and daily life, but it can’t provide a diagnosis.
A mental health professional can help determine if your symptoms are related to SAD and recommend appropriate support.
When the days get shorter, it’s common to have less energy or motivation. But if your mood drops each fall or winter, a seasonal affective disorder test can help you look more closely at your symptoms. Seasonal affective disorder (SAD) is a type of depression that follows a seasonal pattern [1].
This quick self-assessment can help you notice patterns in your mood. It isn’t a diagnosis, but it may help you decide if it’s time to talk with a mental health professional.
Does your mood tend to get worse during the fall or winter?
Seasonal affective disorder quiz
Think about how you’ve felt during the past two or three fall and winter seasons. For each question, choose the answer that best describes your experience during these months compared with other times of the year.
Does your mood tend to get worse during the fall or winter?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Do you have less energy or motivation during the fall or winter?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Do you sleep more during the fall or winter but still feel tired?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Does your appetite change during the fall or winter?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Is it harder to concentrate or get things done during the fall or winter?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Do you spend less time with other people during the fall or winter?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Does your mood or energy noticeably improve when spring or summer returns?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Do you feel more hopeless or negative about the future during the fall or winter?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Is it harder to keep up with your usual routines during the fall or winter?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Do seasonal changes in your mood or energy make it harder to manage relationships, work, school, or daily tasks?
Not at all (1)
Slightly (2)
Somewhat (3)
Very much (4)
Extremely (5)
Understanding your results
Add up the points from your answers. Your total score will be between 10 and 50. Your score can help you see how much seasonal changes may be affecting your mood, energy, and daily life.
10–19: Few or no signs: You may notice small changes in your mood or energy as the days get shorter. These changes may feel manageable and may not have much effect on your daily life.
20–29: Some signs: You may notice changes in your mood, energy, or motivation during certain times of the year. Healthy routines, outdoor time, and staying connected with others may help.
30–39: Moderate signs: Seasonal changes may be having a greater effect on your mood or daily life. Consider talking with a mental health professional about what you’re experiencing.
40–50: Stronger signs: Your responses suggest that seasonal changes may be having a significant effect on your mood and daily life. Consider reaching out to a mental health professional for an evaluation and support.
Next steps for evaluating SAD
A self-assessment can help you spot patterns in your mood, sleep, energy, and behavior. But it can’t tell you if you have seasonal affective disorder. A professional can look more closely at your symptoms and when they happen.
During an evaluation, a healthcare or mental health professional may ask about:
Your symptoms: This can include changes in your mood, energy, sleep, appetite, and focus.
Seasonal patterns: They’ll want to know when your symptoms start and improve each year, and if this pattern has happened for at least two years.
Daily life: You may discuss how your symptoms are affecting work, school, relationships, or daily tasks.
Other causes: In some cases, they may recommend tests to rule out other health problems like thyroid conditions, anemia, or vitamin deficiencies that may be linked to similar symptoms.
These questions help providers tell the difference between SAD and normal winter blues. It’s common [2] to feel a little less energetic during the winter. But SAD involves depression symptoms that follow a seasonal pattern and have a greater effect on daily life.
If you think you may have SAD, you can start by talking with a primary care provider or mental health professional. Before your visit, try tracking your symptoms and when they happen. This can help your provider better understand what you’ve been experiencing.
The care you need, when you need it
Learn how Rula can support your mental health journey
Recognizing a pattern can be an empowering first step because it gives you a chance to plan ahead. Rather than seeing winter as something you just have to get through, you can begin exploring ways to care for your mental health before symptoms become overwhelming. Small, proactive steps can make the season feel more manageable.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
Seasonal changes in your mood can be difficult, but you don’t have to manage them alone. Recognizing patterns in your symptoms and reaching out for support can help you feel more like yourself throughout the year.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches https://pmc.ncbi.nlm.nih.gov/articles/PMC4673349/
- Seasonal sensitivity and psychiatric morbidity: study about seasonal affective disorder https://pmc.ncbi.nlm.nih.gov/articles/PMC8243845/
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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