Seasonal Affective Disorder: Combatting the Winter Blues

Erin Rass
September 25, 2023

Seasonal Affective Disorder: Combatting the Winter Blues

Seasonal Affective Disorder (SAD) is a type of depression that occurs in a seasonal pattern, typically during the fall and winter months when daylight hours are shorter. While severe symptoms may require medical attention, there are several non-clinical ways to manage SAD and alleviate its symptoms yourself. This article explores the causes and symptoms of SAD and offers practical suggestions for folks looking to improve their mental well-being during the gloomy winter months.

Understanding Seasonal Affective Disorder SAD is believed to result from changes in natural light exposure, which can disrupt the body's internal clock and affect mood-regulating neurotransmitters like serotonin and melatonin.* Common symptoms of SAD include:

  1. Depression: Persistent feelings of sadness, hopelessness, and low energy.
  2. Increased Appetite: Particularly for carbohydrates and “comfort foods”.
  3. Social Withdrawal: Avoidance of social activities and decreased interest in hobbies.
  4. Fatigue: Feeling excessively tired and sluggish.
  5. Difficulty Concentrating: Decreased ability to focus and make decisions.
  6. Irritability: Increased irritability and mood swings.

Self- Management Strategies for SAD While these strategies are not a substitute for professional treatment, they can help minimize the symptoms and improve well-being.

1. Light Therapy Light therapy, also known as phototherapy, involves exposure to a bright light that mimics natural sunlight. Light boxes or lamps, such as the Happy Light, can be used daily to stimulate the brain and reduce SAD symptoms. Ensure that the lightbox emits at least 10,000 lux of light and consult a healthcare professional for guidance on usage duration and timing.*

2. Maintain a Consistent Sleep Schedule SAD can disrupt sleep patterns, making it even more critical to maintain a regular sleep schedule. Aim for 7-9 hours of sleep per night, and try to wake up and go to bed at the same time each day to regulate your circadian rhythm.

3. Exercise Regularly Physical activity has been shown to release endorphins, which can help combat depression.* Engage in regular exercise, even if it's a short walk outdoors, to boost your mood and increase energy levels.

4. Mindfulness and Meditation Practicing mindfulness and meditation can help you manage stress and reduce the symptoms of all forms of depression. Online resources like YouTube offer a wealth of free, guided sessions for beginners.

5. Eat a Balanced Diet While SAD may lead to cravings for unhealthy comfort foods, try to maintain a balanced diet rich in fruits, vegetables, and lean proteins. Omega-3 fatty acids found in fish like salmon can also support mood stability.*

6. Social Interaction Even when you’d rather huddle under the blankets and watch back-to-back episodes of your favorite series, make an effort to spend time with friends and family. Social interaction can help combat feelings of isolation and improve your mood.*

7. Create a Cozy Environment Decorate your living space with warm and comforting elements. Soft lighting, cozy blankets, and comforting scents can create a more inviting atmosphere during the darker months.

8. Pursue Hobbies and Interests Engage in indoor activities you enjoy, such as reading, painting, or playing a musical instrument. Pursuing hobbies can be a rewarding way to distract from negative thoughts.

9. Seek Support Consider joining a support group or talking to a therapist about your SAD symptoms. Logging on and connecting with a listener on HearMe counts, too!

Sharing your experiences with others who understand can be therapeutic.

10. Plan Winter Getaways If possible, plan a vacation to a sunnier destination during the winter months. A change of scenery and increased exposure to natural light can do wonders for your mood. If that’s not feasible, bring the tropics to you. Consider a beach-themed get-together or an indoor picnic with all your summer favorites!

Conclusion Seasonal Affective Disorder can be a challenging condition to navigate, but with these at-home strategies and lifestyle adjustments, it can be effectively managed. It's vital to remember that SAD varies from person to person, and what works for one may not work for another. If the  previous suggestions do not resolve your symptoms, consulting with a healthcare professional is recommended to develop a comprehensive approach to managing SAD that suits your specific needs. By taking proactive steps and seeking support, you can better cope with SAD and enjoy a more fulfilling winter season.


*Galima, S. V., Vogel, S. R., & Kowalski, A. W. (2020, December 1). Seasonal affective disorder: Common questions and answers. American Family Physician.

 Nussbaumer-Streit, B., Forneris, C. A., Morgan, L. C., Van Noord, M. G., Gaynes, B. N., Greenblatt, A., Wipplinger, J., Lux, L. J., Winkler, D., & Gartlehner, G. (2019). Light therapy for preventing seasonal affective disorder. Cochrane Database of Systematic Reviews, 2019(4).


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