Surviving Seasonal Affective Disorder

Surviving the Season: What You Need to Know About Seasonal Affective Disorder (SAD) And What You Can Do to Feel Like Yourself Again

Introduction: When the Seasons Shift, So Can Your Mood

As the days grow shorter, the temperatures drop, and sunshine becomes scarce, many people notice subtle changes in their energy, motivation, and emotional balance. For some, these changes go far beyond the “winter blues.” If you find yourself feeling persistently down, withdrawn, or exhausted during certain times of the year, you may be experiencing Seasonal Affective Disorder (SAD).

SAD is a form of depression that follows a seasonal pattern, typically beginning in the fall or winter and lifting in the spring. It’s more common than you might think—affecting millions each year—and it can deeply impact your quality of life.

The good news? There are effective, evidence-based strategies that can help you feel better, reclaim your energy, and reconnect with your sense of joy and purpose—even during the darkest months.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of major depressive disorder with a seasonal pattern. While it’s most commonly associated with winter, some people experience it in the spring or summer as well. For most, symptoms begin in late fall and continue through the winter months, when sunlight exposure is significantly reduced.

Common Symptoms of SAD:

• Persistent low mood or sadness
• Fatigue and low energy despite adequate sleep
• Increased need for sleep or trouble waking
• Decreased motivation or interest in activities
• Difficulty concentrating
• Irritability or mood swings
• Changes in appetite, especially carb cravings
• Weight gain
• Feelings of hopelessness or worthlessness
• Social withdrawal (“hibernating”)

Symptoms may range from mild to severe, and like other forms of depression, SAD can interfere with daily functioning, work, and relationships.

Who Gets SAD?

While anyone can experience SAD, certain factors make you more vulnerable:

• Geography: People who live farther from the equator (where daylight hours fluctuate more dramatically) are at higher risk.
• Gender: Women are diagnosed with SAD more often than men.
• Age: Young adults and those in midlife are more frequently affected.
• Family History: A genetic predisposition to depression or SAD increases risk.
• Personal History: Having another mood disorder or a prior episode of SAD increases likelihood.

What Causes SAD?

The exact cause of SAD isn’t fully understood, but it’s likely due to a complex interplay of biological and environmental factors:

1. Lack of Sunlight

Reduced sunlight exposure affects the brain’s internal clock (circadian rhythm), which regulates mood, sleep, and hormones. When your rhythm is disrupted, you may feel groggy, down, and out of sync.

2. Melatonin Increase

In the absence of sunlight, your body produces more melatonin—a hormone that regulates sleep. Excess melatonin can make you feel unusually sleepy and sluggish.

3. Serotonin Drop

Sunlight also affects serotonin, a neurotransmitter that boosts mood. Less light can lead to lower serotonin levels, contributing to depression symptoms.

What You Can Do: 10 Strategies to Help You Feel Better

While SAD can feel overwhelming, there are many empowering, proven ways to manage it. Below are 10 tools you can begin integrating into your life to support healing and stability through the seasons.

1. Light Therapy

One of the most effective treatments for SAD is light therapy, also known as phototherapy. This involves sitting in front of a light box that mimics natural sunlight for about 20–30 minutes each morning.

Why it works:
Light therapy helps regulate your circadian rhythm and reduces melatonin while boosting serotonin—helping you feel more awake, balanced, and emotionally regulated.

How to start:
Look for a light box that emits 10,000 lux and is UV-free. Place it about 16–24 inches from your face and use it in the morning for best results. Many people start feeling better after just a few days to two weeks.

2. Prioritize Natural Sunlight

Even limited exposure to real sunlight can make a difference. Try to get outside during daylight hours, especially between 10 a.m. and 2 p.m., when sunlight is most direct.

Ideas to try:

• Take a short walk on your lunch break.
• Sit near a window while you work.
• Open your curtains as soon as you wake up.
• Move your workspace to a sunnier spot in your home.

3. Exercise for Energy and Endorphins

Movement is a powerful mood booster. Regular exercise improves circulation, increases serotonin, and helps combat both the physical and emotional fatigue of SAD.

You don’t need a full gym routine—just move.

• Stretch while watching TV
• Dance in your kitchen
• Take brisk walks outside

Even 10–20 minutes a day can significantly boost energy and outlook.

4. Use CBT Techniques to Reframe Negative Thoughts

Cognitive Behavioral Therapy (CBT) is a proven method for treating both depression and SAD. It helps you identify and challenge negative thought patterns and replace them with healthier, more realistic perspectives.

Try This Mini CBT Exercise:

• Notice the negative thought: “I’ll never feel better this winter.”
• Challenge it: “Is that absolutely true? Have I had good days in winter before?”
• Replace it: “This season is hard, but I can take steps to feel better. It won’t last forever.”

Working with a CBT-trained therapist can provide even greater tools for long-term management.

5. Nourish Your Body with Mood-Supporting Foods

During winter, it’s easy to crave carbs and sugary comfort foods. But certain nutrients can actually support brain health and mood balance.

Aim to include:

• Omega-3s (salmon, walnuts, flaxseed)
• Leafy greens (spinach, kale)
• Lean proteins (chicken, eggs, legumes)
• Complex carbs (quinoa, oats, sweet potatoes)
• Vitamin D-rich foods (egg yolks, fortified dairy, mushrooms)

Consider asking your provider about a vitamin D supplement, especially if your sunlight exposure is limited.

6. Stay Connected (Even When You Don’t Feel Like It)

One of the most common symptoms of SAD is social withdrawal. While it’s tempting to isolate, human connection is one of the most powerful tools for emotional resilience.

Ways to Stay Connected:

• Schedule regular check-ins with friends
• Join a support group (in-person or online)
• Attend a faith-based or community group
• Share how you’re feeling with someone safe

Even short, positive interactions can break through feelings of isolation.

7. Create a Cozy and Supportive Environment

Your physical space affects your emotional space. Create an atmosphere that supports rest, comfort, and calm.

SAD-friendly environment tips:

• Add soft lighting or candles
• Use light-colored decor to brighten your space
• Play uplifting music
• Keep a favorite blanket and warm drink nearby
• Diffuse essential oils like citrus or peppermint

Your home can become a sanctuary of healing instead of a cave of sadness.

8. Practice Gentle Structure

In the winter months, it’s easy to fall into irregular routines, which can further disrupt your energy and mood. Implementing gentle structure brings rhythm and predictability to your days.

Healthy daily anchors:

• Wake and sleep around the same time
• Eat meals at regular intervals
• Schedule something to look forward to (even small: tea break, journaling)
• Include outdoor or light box time in your morning routine

Structure doesn’t have to be rigid—just grounding.

9. Use DBT Skills for Emotional Regulation

Dialectical Behavior Therapy (DBT) teaches skills for managing intense emotions and staying grounded, especially helpful when you’re feeling emotionally flooded or shut down.

Try This DBT Skill – TIP:

• Temperature change (splash cold water on your face)
• Intense exercise (do 30 jumping jacks)
• Paced breathing (inhale for 4, exhale for 6)

These quick techniques help reset your nervous system and shift out of emotional overwhelm.

10. Know When to Seek Professional Help

If your symptoms of SAD are significantly impacting your ability to function—if you’re struggling to get out of bed, losing interest in daily life, or experiencing thoughts of hopelessness—it’s time to reach out for professional support.

Therapy, medication, or a combination of both can be incredibly effective. There’s no shame in needing help. In fact, it’s one of the strongest steps you can take toward healing.

Talk to a licensed mental health professional who understands seasonal patterns. You don’t have to go through this alone.

This Season Will Pass—And So Will This Feeling

Seasonal Affective Disorder is real. It’s not just in your head, and it’s not about “toughening up.” It’s your body and brain reacting to genuine environmental and biological changes. And while you can’t change the seasons, you can absolutely change how you care for yourself through them.

With the right support, awareness, and strategies, you can soften the hard edges of winter, reconnect to hope, and find light—even on the darkest days.

You are not broken.
You are not weak.
You are responding to a change—and now you can respond with intention.

You are not alone.