Seasonal Affective Disorder Test

1. During fall or winter, I miss deadlines or turn things in late because of low energy or low mood.

2. I feel a noticeable lift in energy when the weather becomes brighter or sunnier.

3. During fall or winter, I cancel plans or commitments because of low mood or low energy.

4. During the darker months, I crave carbohydrates or sugary foods more than usual.

5. My energy level reliably drops during the darker months (late fall/winter).

6. My sleep needs increase in fall/winter and decrease in spring/summer.

7. During the darker months, I lose interest or pleasure in activities I usually enjoy.

8. During the darker months, I feel hopeless or pessimistic about the future.

9. During the darker months, I feel unusually tired or low in energy.

10. During fall or winter, I struggle to keep up with communication (emails, texts, calls) because it feels like too much effort.

11. My worst period for mood and energy usually occurs between late fall and early spring.

12. My concentration or mental clarity is worse in winter and improves in spring/summer.

13. During fall or winter, I have trouble maintaining a regular routine (sleep schedule, meals, exercise).

14. Compared with spring/summer, my energy is noticeably lower in fall/winter.

15. During fall or winter, my cravings or appetite changes disrupt my usual eating patterns in a way that affects my daily functioning.

16. During the darker months, I feel emotionally “numb” or flat.

17. Compared with spring/summer, my appetite or cravings increase in fall/winter.

18. Compared with spring/summer, my mood is noticeably worse in fall/winter.

19. My mood improves as daylight hours get longer.

20. During the darker months, I have trouble concentrating or thinking clearly.

21. During the darker months, I feel more irritable or easily annoyed.

22. During the darker months, I sleep more than usual (for me).

23. I notice a recurring pattern of feeling more tired at the same time each year (late fall/winter).

24. During fall or winter, I avoid important tasks because they feel overwhelming.

25. During the darker months, I find it hard to get going in the morning.

26. My emotional resilience feels stronger in spring/summer and weaker in fall/winter.

27. Overall, during fall or winter my symptoms interfere with my ability to function day-to-day.

28. During the darker months, I still feel unrefreshed even after sleeping.

29. During the darker months, everyday responsibilities feel overwhelming.

30. Compared with spring/summer, I sleep more in fall/winter.

31. I feel relatively stable in summer compared with winter, when I struggle more.

32. During the darker months (fall/winter), I feel down or depressed more days than not.

33. I tend to feel more motivated and productive in spring or summer than in winter.

34. I notice I feel better when I spend more time outdoors during daylight in winter.

35. My interest in hobbies or activities drops in winter and returns in spring/summer.

36. During fall or winter, my mood or energy changes reduce my productivity at work or school.

37. During fall or winter, it takes more effort than usual to keep up with daily responsibilities (chores, errands, bills).

38. During fall or winter, I find it hard to start tasks that I normally handle easily.

39. My appetite or cravings (especially for carbohydrates/sweets) increase in fall or winter compared with summer.

40. During fall or winter, my relationships are strained because I am less engaged, more irritable, or less available.

41. During the darker months, I gain weight or notice my weight trending upward.

42. During fall or winter, my sleep changes interfere with my daytime functioning (e.g., oversleeping, trouble getting up).

43. I experience a fairly clear seasonal 'switch' from feeling worse in winter to feeling better in spring.

44. My mood and energy changes repeat in a similar way year after year.

45. I feel noticeably more like myself again when spring arrives.

46. I can predict when I will start to feel worse based on the season (e.g., late fall).

47. During the darker months, I feel unusually heavy or sluggish in my body.

48. During fall or winter, I find it difficult to keep my living space reasonably clean or organized.

49. During the darker months, I eat more than usual or have increased appetite.

50. I tend to feel more sluggish in the mornings during winter than during summer.

51. My symptoms (low mood, low energy, oversleeping, cravings) tend to cluster together during winter months.

52. When fall arrives, I often brace myself because I expect my mood or energy to drop.

53. I tend to withdraw socially more in winter and reconnect more in spring/summer.

54. During fall or winter, I neglect self-care (hygiene, grooming, basic health needs) more than usual.

55. During fall or winter, I make more mistakes than usual at work/school or in daily tasks due to low concentration.

56. During the darker months, I feel less confident in my ability to cope.

57. During the darker months, I withdraw socially (e.g., cancel plans, avoid people).

58. My mood and energy improve noticeably after the winter holidays are over and days start getting longer.

59. During fall or winter, my motivation drops enough that I stop doing activities I usually enjoy.

60. During the darker months, I have less interest in socializing or being around others.

61. During the darker months, I feel less motivated to start or finish tasks.

62. During the darker months, I feel more anxious or tense than usual.

63. During fall or winter, I need to push myself much harder than usual to get through a normal day.

64. During fall or winter, fatigue makes it difficult for me to concentrate or think clearly.

65. During fall or winter, I have trouble managing responsibilities at home (family care, household tasks) because of symptoms.

66. My mood is consistently lower in fall or winter than in spring or summer.

67. During fall or winter, I withdraw from social activities because I do not feel up to them.