Coping with Seasonal Affective Disorder (SAD)
As the days grow shorter and the skies grayer, many people notice changes in their mood, energy levels, and motivation. For some, this shift is more than just the winter blues—it’s a type of depression called Seasonal Affective Disorder (SAD).
SAD is a real and serious condition that typically occurs during the fall and winter months when there is less sunlight. But the good news is, there are proven ways to manage its symptoms and protect your mental health throughout the colder seasons.
What Is Seasonal Affective Disorder?
SAD is a type of depression that follows a seasonal pattern, most commonly beginning in late fall and easing in the spring. It’s believed to be related to reduced exposure to natural light, which can disrupt your internal clock (circadian rhythm) and affect levels of mood-regulating chemicals like serotonin and melatonin.
Common symptoms include:
Feeling sad or down most of the day, nearly every day
Low energy or fatigue
Difficulty concentrating
Changes in sleep (usually oversleeping)
Increased cravings for carbohydrates or weight gain
Withdrawing from social activities
Loss of interest in things you once enjoyed
If these symptoms persist for more than two weeks and begin to affect your daily life, it may be time to seek professional support.
1. Maximize Natural Light
Getting exposure to sunlight—even when it’s limited—can have a powerful impact on your mood. Try to:
Open curtains or blinds during the day
Sit near a window when working or relaxing
Take walks outside, especially during midday when sunlight is strongest
Even just 15 to 30 minutes of natural light can help reset your circadian rhythm and boost serotonin levels.
2. Try Light Therapy
Light therapy, or phototherapy, involves sitting near a specialized light box that mimics natural sunlight. It’s one of the most effective treatments for SAD when used consistently.
To be effective, the light box should provide at least 10,000 lux and be used for about 20–30 minutes each morning. Many people notice improvements within a few weeks of daily use.
Talk to your provider before starting light therapy to make sure it’s a safe and appropriate option for you.
3. Stay Active
While it can be harder to stay motivated in the winter, physical activity is one of the best tools for improving mental health. Exercise releases endorphins and helps regulate sleep and mood.
Aim for activities you enjoy, such as:
Walking or hiking
Yoga or stretching
Indoor fitness classes
Dancing or home workouts
Even low-impact movement can provide meaningful benefits.
4. Prioritize Sleep and Routine
SAD often disrupts sleep patterns, which can make symptoms worse. Protect your sleep by:
Keeping a consistent bedtime and wake time
Limiting screen time before bed
Avoiding long naps during the day
Creating a calming nighttime routine
A steady routine also supports your internal rhythm and can help you feel more grounded during dark winter months.
5. Stay Connected
Social withdrawal is a common symptom of SAD, but isolation often makes depression worse. Even when it feels difficult, try to:
Reach out to loved ones
Plan small social activities
Join a support group or online community
Talk to someone you trust
You don’t have to go through the season alone.
6. Seek Professional Help
If symptoms persist or worsen, reaching out to a mental health professional is one of the best things you can do. Therapy, medication, or a combination of both can be effective in treating SAD.
At Community Behavioral Health, we offer personalized therapy and psychiatric support to help you feel your best—season after season.
Seasonal Affective Disorder is a legitimate mental health condition, but with awareness and the right tools, it doesn’t have to define your winter. Whether through light therapy, routine, connection, or professional support, there are many ways to take back your energy and emotional health.
Contact Community Behavioral Health today to schedule an appointment and begin your path forward.
