Tips for Combatting Seasonal Affective Disorder (SAD)

It’s common to struggle with your mental health during winter months. With Seasonal Affective Disorder (SAD), people can feel symptoms of depression in accordance with the change in seasons, and symptoms usually begin and end at around the same time every year. During winter, days are shorter and the colder temperatures can bring about feelings of depression, lethargy, and social withdrawal. It’s important to implement effective strategies to help manage these symptoms and improve well-being. Below are some strategies to combat SAD during this chilly winter season!

Maximize Your Exposure to Natural Light

Make sure to open your curtains and blinds during the day to let light into your home. Sit near windows and enjoy the view of the outside. If you’re able, taking regular short walks outside during daylight hours can provide a great boost to your overall physical and mental health. However, even limited natural sunlight exposure can be beneficial.

Light Therapy

If you can’t expose yourself to natural light as often, consider investing in artificial light that grants similar effects. Exposure to bright light–especially in the morning–can help regulate the body's internal clock and improve mood. Using light therapy boxes or visors that mimic natural sunlight consistently for 20-30 minutes daily can help reduce symptoms of SAD. You can purchase light therapy boxes or visors at your local pharmacy or on Amazon.

Maintain a Schedule

Keep a consistent sleep and wake schedule to help regulate your circadian rhythms, which can reduce symptoms of depression. Going to bed and waking up at the same time every day–even on weekends–is crucial.

Stay Active

Regular movement boosts the production of endorphins and serotonin, both of which are mood-enhancing chemicals. There are plenty of movement-based activities you can do indoors while it’s cold out. For example, activities like walking on a treadmill, yoga, or indoor aerobic movement can make a significant difference in your mental and physical well-being. Consider joining a local gym or investing in at-home equipment like Peloton or dumbbell weights.

Stay Connected

It’s easier to isolate during the winter months, opting to stay cozy at home instead of going out. This can be especially true for those who work remote jobs. Keep in mind that social support is vital! Try to push yourself to leave the house at least a few times per month. Reach out to family and friends, participate in group activities, or consider joining support groups as needed. If leaving the house is a barrier, you could opt to video or voice call friends and family. Additionally, there are many opportunities to find social groups that meet online through websites such as Meetup. Maintaining social connections are vital to help alleviate feelings of isolation and loneliness.

Maintain a Balanced Diet

Ensure you’re eating regular full meals, as both overeating and undereating can impact our energy and sleep. If diet is a concern for you, it may be helpful to speak with a Registered Dietitian to ensure you’re meeting your nutritional needs. Additionally, consider getting regular lab tests to monitor your level of iron and vitamins. For instance, it can be more common during winter months to be deficient in Vitamin D, which can increase depressive symptoms. Consult with a healthcare provider about appropriate vitamin supplementation, as needed.

Practice Mindfulness

Practices like meditation, deep breathing exercises, and progressive muscle relaxation can reduce stress and promote emotional balance. Here are some of my favorites:

Deep Breathing: The 4-7-8 breathing technique is a deep breathing pattern in which you inhale for 4 seconds, hold for 7, and exhale for 8. This technique activates your parasympathetic nervous system, which helps you feel calm and centered.
5-4-3-2-1 Grounding Technique: This technique is one of my favorites! With this, you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. The purpose of this exercise is to reconnect you to the present moment and combat anxious thoughts.
Calm, Safe Place Visualization: If you start to feel overwhelmed, close your eyes and visualize a safe, comforting place. Imagine the details as vividly as possible, from the sights to the smells. This place should have no ties to anything stressful in your life. Sometimes people think of a fantasy realm or a place from a video game. You may even come up with your own imaginary place altogether – have fun with it! Utilizing calming imagery has been found to reduce anxiety and stress, and can soothe an overactive mind and body.

Do Something You Love

Plan and participate in activities that bring joy and satisfaction, rather than dissociation and numbing. Creative hobbies, reading, or exploring new interests can provide mental stimulation and improve your mood. The winter time can be a perfect opportunity to explore indoor hobbies that you’ve been wanting to try! It could be arts and crafts, illustration, writing, coding, or more. Let your intuition and imagination guide you! While it is okay to scroll on Instagram or binge shows sometimes, it can be easy to fall into the trap of numbing. Ensure you’re balancing these habits with more engaging hobbies to keep your mind active.

Seasonal Affective Disorder can be challenging. However, implementing these strategies can help manage symptoms and foster resilience during the winter months. If you or someone you know is struggling, remember that support is available and seeking help is a sign of strength. If symptoms of SAD become overwhelming, therapy could be a fruitful step! The cold and dark winter months can be tough for many, which makes it even more important to prioritize our mental health during this time.

Sources

Calvin HuiJanuary 24, 2025