Coping with Seasonal Affective Disorder (SAD) This Season

As the year ends and winter stretches on, you might notice your mood dipping, your energy fading, and a heaviness settling in. This is common for many people facing seasonal depression, a type of mood disorder linked to changes in seasons. The shorter days and colder weather can trigger feelings of low mood and low energy that make daily life harder. If you find yourself struggling, you’re not alone, and there are practical ways to manage these symptoms and regain balance.

Creating a warm, inviting space to ease seasonal depression

Understand What Triggers Your Seasonal Depression

Knowing what causes your symptoms helps you take control. Seasonal Affective Disorder usually starts in late fall or early winter when daylight decreases. This reduction affects your body’s internal clock and lowers serotonin and melatonin levels, which influence mood and sleep.

You might notice:

• Feeling sluggish or tired despite enough sleep

• Losing interest in activities you usually enjoy

• Difficulty concentrating or making decisions

• Changes in appetite or weight

  
  

Recognizing these signs early can help you act before symptoms worsen.

Use Light to Your Advantage

Light plays a crucial role in managing low mood during winter. Since natural sunlight is limited, you can simulate it:

• Spend time outside during daylight hours, even if it’s cloudy

• Use a light therapy box for 20-30 minutes daily, especially in the morning

• Arrange your living space to maximize sunlight exposure, like sitting near windows

  
  

Light therapy has been shown in studies to reduce symptoms of seasonal depression by improving your body’s chemical balance.

Keep Moving to Boost Energy and Mood

Exercise is a powerful tool against low energy and sadness. Physical activity releases endorphins, which improve mood and increase energy levels. You don’t need intense workouts; simple, consistent movement works well:

• Take brisk walks outside, ideally in the morning

• Try yoga or stretching routines at home

• Join a local gym or group fitness class for social interaction

  
  

Regular exercise can also improve sleep quality, which often suffers during seasonal depression.

Maintain a Balanced Diet

What you eat affects how you feel. During winter, it’s tempting to reach for comfort foods, but a balanced diet supports your mental health:

• Include foods rich in omega-3 fatty acids like salmon and walnuts

• Eat plenty of fruits and vegetables for vitamins and minerals

• Avoid excessive sugar and processed foods that can cause energy crashes

  
  

Staying hydrated and limiting caffeine can also help regulate your energy throughout the day.

Create a Routine That Supports Your Well-being

A consistent daily schedule can provide structure and reduce feelings of overwhelm. Try to:

• Wake up and go to bed at the same time every day

• Plan regular meals and snacks

• Schedule time for activities you enjoy, even if motivation is low

  
  

Having a routine helps combat the inertia that often comes with seasonal depression and keeps your body’s clock steady.

Connect with Others for Support

Isolation can deepen feelings of sadness and fatigue. Reach out to friends, family, or support groups. Sharing your experience can lighten your emotional load and provide encouragement.

• Join online or local groups focused on mental health or seasonal depression

• Schedule regular phone or video calls with loved ones

• Participate in community activities or volunteer work

  
  

Social connection is a key factor in improving mood and reducing low energy.

Seek Professional Help When Needed

If your symptoms persist or worsen, consider consulting a mental health professional. Therapies like cognitive-behavioral therapy (CBT) tailored for seasonal depression can be very effective. In some cases, medication may be recommended.

Remember, seeking help is a sign of strength, not weakness. Early intervention can prevent symptoms from becoming more severe.