Seasonal Affective Disorder (SAD) Test
A confidential self-assessment informed by the Seasonal Pattern Assessment Questionnaire (SPAQ), the measure researchers use to gauge how much the seasons affect mood and energy. In a few minutes you get an instant result and a plain-language PDF report you can keep or bring to a therapist.
How much the seasons move you
Seasonal affective disorder is not just disliking winter. The SPAQ measures how strongly the seasons swing several parts of your life at once, and crucially, how much of a problem that pattern is for you.
Seasonal swing
How much six things change across the year: mood, energy, sleep length, appetite, weight, and how social you feel. Big synchronized swings are the signature of a seasonal pattern.
The winter profile
The classic winter pattern is low mood, low energy, oversleeping, and craving carbohydrates. We look for whether your dip clusters in the darker months.
How much it is a problem
Researchers separate a noticeable seasonal pattern from a disorder by asking how much trouble it causes. We measure that interference directly, because it is what determines whether to seek help.
| Feature | Typical free quiz | Psychology.com |
|---|---|---|
| Based on the validated SPAQ | Sometimes | Yes, faithful to the seasonality items |
| Measures synchronized swing | Rarely | Yes, across six domains |
| Asks how much it is a problem | Often missed | Yes, the impairment item |
| Plain-language interpretation | Rarely | Yes, for every band |
| Clinician-reviewed | Rarely | Yes, reviewed |
| Downloadable PDF report | No | Yes, branded & shareable |
| Confidential (no data sent) | Often tracked | Runs in your browser |
Methodology & sources
This test is informed by the Seasonal Pattern Assessment Questionnaire (SPAQ), developed by Rosenthal and colleagues (1984) and studied extensively by Rohan and Sigmon among others. The core of the SPAQ is the Global Seasonality Score, which sums how much six dimensions change with the seasons: sleep length, social activity, mood, weight, appetite, and energy level, each rated from 0 (no change) to 4 (extremely marked change). The SPAQ then asks how much of a problem these seasonal changes are. Our items adapt that structure into plain-language statements rated from 0 to 4, plus items on the timing and direction of the dip and the degree of interference, giving a total seasonality score from 0 to 48. This is an educational adaptation; the bands are descriptive rather than official diagnostic cutoffs.
This test is provided for education and self-reflection. It is not a diagnosis. In current clinical language, what people call seasonal affective disorder is recognized as major depressive disorder with a seasonal pattern. A high seasonality score is not the same as having that condition, which a clinician confirms by also looking at the severity and timing of depressive episodes. If your result concerns you, treat it as a prompt to reach out, not as a label.
- Rosenthal NE, Sack DA, Gillin JC, et al. Seasonal affective disorder: a description of the syndrome and preliminary findings with light therapy. Arch Gen Psychiatry. 1984;41(1):72–80.
- Rohan KJ, Sigmon ST. Seasonal mood patterns in a northeastern college sample. J Affect Disord. 2000;59(2):85–96.
- American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). Arlington, VA: APA; 2013.
Seasonal Affective Disorder (SAD) Test FAQ
What is a seasonal affective disorder test?
It is a short, research-informed screening that looks at how much the seasons change your mood, energy, sleep, and other patterns, and how much of a problem that is for you. It is informed by the validated SPAQ and produces a descriptive result, not a diagnosis.
What are the signs of seasonal affective disorder?
The classic winter pattern includes low mood, low energy and fatigue, sleeping more than usual, craving carbohydrates and gaining weight, withdrawing socially, and difficulty concentrating, all clustered in the darker, colder months and lifting in spring. A smaller number of people have a summer pattern with different symptoms.
Is it really a disorder, or just the winter blues?
Many people feel a little flatter in winter, which is the everyday winter blues. Seasonal affective disorder is when the seasonal dip is severe enough to meet the criteria for depression and to interfere with daily life. The difference is one of degree and impact, which is why this test asks how much of a problem the changes cause.
Is this test a diagnosis?
No. It is for education and self-reflection only. Only a licensed clinician can diagnose depression with a seasonal pattern, usually by talking with you about your symptoms, timing, and history. If your results concern you, consider reaching out to a therapist or doctor.
Can seasonal affective disorder be treated?
Yes. Light therapy has strong evidence for the winter pattern, and cognitive behavioral therapy adapted for seasonal depression, certain medications, and getting more daylight and activity all help. Many people plan ahead each year and prevent much of the dip.