When summer sunshine fades and winter settles in, many people notice a dip in their mood or motivation. For some, the “winter blues” run so deep that they affect their quality of life: Seasonal Affective Disorder (SAD) is a type of depression linked to changes in light exposure that affect the body’s internal clock and serotonin levels.
If you’re persistently low, tired, or withdrawn during the winter season, don’t resign yourself to toughing out long stretches of negative feelings. You can find effective ways to find light and energy again, even when the days are short, dark, and cold.
Understanding Seasonal Affective Disorder
SAD typically begins in late fall or early winter and lifts as the longer, sunnier days of spring return.
Common symptoms include:
- Persistent sadness or irritability
- Low energy and increased fatigue
- Changes in sleep or appetite (often craving carbs)
- Loss of interest in activities you normally enjoy
- Difficulty concentrating or feeling hopeless
Experts believe SAD is triggered by reduced sunlight, which can disrupt circadian rhythms and alter your levels of serotonin and melatonin. These two brain chemicals help regulate your mood and sleep, so if their levels are off, you’re more likely to feel depressed and tired.
1. Get Moving: Exercise as Natural Medicine
Physical activity is one of the most effective, evidence-based tools for improving your mood. Exercise releases endorphins and increases serotonin, helping regulate energy and focus.
Try:
- Taking a brisk walk outdoors for 20-30 minutes each day, ideally in the morning light.
- Incorporating indoor movement like yoga, stretching, or a quick dance session when it’s too cold to go out.
- Using accountability partners or apps to stay consistent through the darker months.
Even small bursts of movement can make a noticeable difference in the way you’re feeling.
2. Let There Be Light
Because lack of sunlight is a key factor in SAD, light exposure is essential to feeling better.
- Light therapy lamps (also called SAD lamps) can mimic natural sunlight and are often recommended by clinicians. Most people benefit from using one for 20-30 minutes each morning.
- Maximize natural light by opening curtains, sitting near windows, or rearranging furniture to capture the sunniest spots in your home.
- Step outside when you can, even on cloudy days. Natural daylight still helps regulate your internal clock.
Before you start, talk to your healthcare provider to make sure light therapy is a good choice for you.
3. Nourish Your Mood
What you eat can influence how you feel. Aim for foods that stabilize energy and support brain health:
- Omega-3-rich options like salmon, walnuts, and flaxseed
- Leafy greens, citrus fruits, and whole grains for steady nutrients
- Vitamin D, often called the “sunshine vitamin,” may help offset deficiencies common in winter
Dietary pro tip: Limiting alcohol and processed sugar can also reduce energy crashes and mood dips.
4. Stay Connected, Not Isolated
Isolation tends to worsen symptoms of depression. Make it a point to stay socially engaged, even in small ways.
- Schedule regular check-ins with friends or family.
- Join a winter hobby group or community class.
- Volunteer for a cause you care about! Helping others is a proven mood-booster.
Remember: Emotional warmth can be as powerful (or even more so) than physical sunlight.
5. Seek Professional Support When Needed
If your symptoms feel overwhelming, reach out for help. Therapy, medication, or both can make a significant difference. Cognitive Behavioral Therapy (CBT) is especially effective for SAD, helping to reframe negative thoughts and maintain motivation.
Getting Through SAD: A Brighter Season Ahead
SAD can make winter feel endless, but with the right tools and support, you don’t have to wait until spring to feel better. Be gentle with yourself, take one small step each day, and remember the darkness is temporary. Brighter days are always on the way!
If you’re interested in learning more about how talk therapy or other professional support can benefit you, contact Stella Psychiatry today to schedule an appointment. We see patients via telepsychiatry throughout New York and Massachusetts. When the days feel dark, you’re far from alone.
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