How to manage Seasonal Affective Disorder (SAD)
** If you are experiencing symptoms of depression, visit your doctor to discuss your mental health.
With the busyness and festivity of December and the Holidays behind us, returning to the regular routine of the work-week coupled with the short dark and cold winter days can for many people lead to changes in their mood and energy levels. For some, this dip isn't just a passing seasonal slump but a more persistent condition known as Seasonal Affective Disorder (SAD). Characterized by feelings of sadness, fatigue, irritability, and a general lack of motivation, SAD is a form of depression that typically occurs during the fall and winter months when sunlight is limited.
While SAD can be tough to handle, there are numerous ways to manage its symptoms and feel better throughout the winter. If you find yourself struggling, here are some strategies to help you cope and take control of your mental health during the colder months.
1. Light Therapy: Bring the Sun Indoors
One of the most effective treatments for SAD is light therapy. The lack of natural sunlight during the winter months is thought to disrupt the body’s internal clock (circadian rhythm) and affect the production of important neurotransmitters like serotonin, which regulates mood.
How to use light therapy:
Invest in an approved light therapy box, which emits bright light (usually around 10,000 lux) that mimics natural sunlight. Make sure you have a medically approved device that doesn’t emit any harmful UV rays.
Aim for 20–30 minutes of exposure each morning, ideally within the first hour of waking up.
Position the box at eye level, but don't stare directly into it. You can read, work, or eat breakfast during this time.
If you have a history of bi-polar disorder or symptoms, see your doctor to first seek approval for light therapy.
Many people start to feel improvements in their mood and energy levels after a few days or weeks of consistent use.
2. Exercise Regularly: Move Your Body
Physical activity is a powerful antidote to depression and can help combat the fatigue and lethargy that come with SAD. Exercise increases endorphins, which are your body’s natural mood elevators, and it also helps regulate sleep and appetite.
Ways to incorporate more exercise into your routine:
Take brisk walks outside. Daylight is still beneficial, even on cloudy days.
Try indoor workouts like yoga, pilates, or strength training if the weather makes outdoor exercise difficult or if you simply don’t enjoy the gym.
Join a fitness class or group activity to help with motivation and accountability.
Even a short walk or 15-minute workout can boost your mood for the rest of the day, so aim for consistency rather than intensity.
3. Maintain a Healthy Diet: Nourish Your Mind and Body
Winter often brings cravings for comfort foods, which can be rich in sugar and carbohydrates. While these foods might provide a temporary mood boost, they can also lead to energy crashes, weight gain, and a general sense of sluggishness, making SAD symptoms worse.
What to eat:
Omega-3 fatty acids (found in fatty fish like salmon, flaxseeds, and walnuts) have been shown to improve mood and cognitive function.
Leafy greens and foods rich in folate (like spinach, kale, and avocados) help regulate serotonin levels.
Complex carbohydrates (like whole grains, oats, and quinoa) can help stabilize your blood sugar and prevent mood swings.
Vitamin D is essential for mood regulation, so try to get more through fortified foods (like milk and cereals) or supplements.
A balanced, nutrient-rich diet can support your mental and physical health, making it easier to manage symptoms of SAD.
4. Stay Social: Avoid Isolation
During the winter months, it's tempting to stay inside and retreat from social interactions. However, isolation can worsen feelings of sadness and depression. Connecting with others can provide emotional support, distraction, and a sense of belonging.
How to stay social:
Schedule regular meetups with friends or family, whether it’s a coffee date, movie night, or walk in the park.
Consider joining a support group, either in person or online, to connect with others who understand what you’re going through.
Volunteering can also be a great way to stay connected and feel good about giving back to others.
Even when you're feeling low, reaching out for connection can make a big difference.
5. Establish a Routine: Bring Structure to Your Days
One hallmark of SAD is the difficulty people experience when it comes to maintaining daily routines. Low energy levels, disrupted sleep, and lack of motivation can make even the simplest tasks feel overwhelming. Creating structure in your day can help you feel more in control and boost your sense of accomplishment.
How to create a routine:
Set a regular wake-up time and bedtime, even on weekends, to keep your body clock on track.
Break your day into manageable chunks, focusing on specific tasks or goals at different times.
Incorporate self-care activities into your schedule, such as reading, taking baths, or meditating, to help you unwind and recharge.
Routine gives you a sense of purpose and can help reduce the unpredictability of mood swings.
6. Get Outside: Make the Most of Daylight
Even when it’s chilly, exposure to natural light can help reduce the symptoms of SAD. Try to spend time outdoors during daylight hours, especially when the sun is out.
Tips to maximize outdoor time:
Take advantage of lunch breaks or any free time during the day to get outside, even if it’s just for 10–15 minutes.
Go for a walk in the park, take a hike, or simply sit outside with a warm drink.
Use sunglasses with a tint that blocks blue light if you're sensitive to brightness or glare.
Even a short burst of daylight exposure can provide benefits for your mood and help reset your internal clock.
7. Seek Professional Help: Therapy and Medication
If your symptoms of SAD are severe or persistent, don’t hesitate to seek professional help. Cognitive Behavioral Therapy (CBT) is an effective treatment for SAD, and many therapists offer seasonal depression-specific therapy tailored to the challenges of winter.
Medication options:
In some cases, antidepressants such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) may be prescribed to help stabilize mood.
Medication can be particularly helpful for those with more intense symptoms of depression.
Talking to a healthcare provider about your options is a critical step toward improving your mental health during the winter months.
8. Practice Mindfulness and Stress Reduction
Mindfulness techniques like meditation, deep breathing, and progressive muscle relaxation can help calm your mind and reduce feelings of anxiety or stress, which often accompany SAD.
Mindfulness tips:
Practice deep breathing exercises each morning to start your day with a sense of calm.
Try mindfulness meditation using apps like Headspace or Calm, which can guide you through short sessions designed to help you manage your thoughts.
Engage in relaxation practices like progressive muscle relaxation or gentle stretching to release tension.
Mindfulness can help you stay grounded, even during the darker, more challenging days of winter.
It’s Okay to Ask for Help
Managing SAD isn't about "snapping out of it"—it's about recognizing that the winter months can be tough for many, and that there are strategies and tools to help you feel better. Whether through light therapy, exercise, talk therapy, or making small lifestyle changes, the key is to find what works best for you and commit to it.
If you’re struggling, remember you don’t have to face it alone. Reach out to loved ones, talk to a mental health professional, or explore different coping mechanisms. Winter will pass, and with the right support and tools, you can navigate the season with a greater sense of balance and well-being.