It’s natural for our moods and energy levels to shift during the shorter days of the fall and winter months. For some, this change brings on Seasonal Affective Disorder (SAD), a type of depression that typically arises during this time of the year. SAD is linked to reduced sunlight exposure, which can disrupt our internal clocks and impact brain chemicals like serotonin and melatonin, leading to feelings of depression, fatigue, and mood swings.
If the winter blues feel overwhelming, there’s good news—there are evidence-based strategies that can help manage the symptoms of SAD and improve overall well-being. Below are 10 tips to help you thrive this winter.
Try Light Therapy
According to the National Institute of Mental Health, light therapy remains one of the most effective treatments for SAD.[1] Using a light therapy box that emits 10,000 lux can help regulate your mood and boost energy. For best results, sit in front of the light box each morning for about 20-30 minutes. Make sure to choose a certified device and follow your healthcare provider’s recommendations.
Let the Natural Light In
Creating a brighter and sunnier atmosphere around you can help with SAD symptoms.[2] The Mayo Clinic recommends pulling back the blinds, trimming any tree branches obstructing sunlight, or considering installing skylights. At home or work, position yourself near bright windows to soak in more natural light.
Stay Active
Exercise is a proven mood booster. Regular physical activity releases endorphins, which reduce stress and promote happiness. The Cleveland Clinic suggests at least 30 minutes of moderate exercise three times a week.[3] Whether it’s yoga, brisk walking, or even dancing at home, staying active can combat SAD symptoms.
Get Outdoors
Mass General Brigham newsroom contributor and psychiatrist George Dominiak, MD, says, “The simplest treatment is to get up earlier in the morning to go outside and get some sunlight on your face. Even on cloudy days, just getting daylight exposure can make a big difference.”[4] Bundle up and head outside for a walk, sit on your porch, or visit a local park. Morning sunlight is particularly beneficial for resetting your internal clock and improving your mood.
Focus on Nutrition
Healthy eating can positively influence your mental health.[3] Incorporate foods rich in omega-3 fatty acids, vitamin D, and complex carbohydrates to support energy levels and emotional balance. While comfort foods can be tempting, try to balance them with nutrient-dense meals that fuel your body and mind.
Stick to a Sleep Routine
Maintain consistent sleep patterns by setting regular wake-up and bedtime schedules. To combat fall and winter fatigue, limit or avoid napping and oversleeping.[2]
Get Social
Spend quality time with friends and family to strengthen your social connections and enhance your well-being.[5] Engaging with others can uplift your mood, provide mental stimulation, and offer a sense of belonging.
Manage Your Stress
Effective stress management is essential for maintaining mental and physical well-being.[2] Explore techniques to better handle stress, such as yoga or meditation, which can promote relaxation and balance. Unmanaged stress can contribute to issues like depression, overeating, or other unhealthy behaviors, so taking proactive steps is key to a healthier mindset.
Nurture Connections
Turn to your support network for encouragement and understanding. Share with your family and friends how seasonal changes impact you, so they can offer check-ins and support. They can also help you stay accountable to your goals and commitments during this time.[5]
Seek Professional Help
If SAD symptoms persist or worsen, don’t hesitate to reach out to a mental health professional. Josselyn offers compassionate care and a range of mental health services that can be tailored to your needs. Healthcare providers, like the dedicated clinicians at Josselyn, can also discuss other treatment options, such as psychotherapy or medication, to help you feel your best.
[1] “Seasonal Affective Disorder.” National Institute of Mental Health, https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml
[2] Mayo Clinic Staff, “Seasonal Affective Disorder (SAD),” Mayo Clinic, December 14, 2021, https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722.
[3] “Seasonal Depression (Seasonal Affective Disorder).” Cleveland Clinic, 10 April 2022, https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
[4] George Dominiak, MD, “Tips for How to Manage Seasonal Depression,” Mass General Brigham, October 11, 2024, https://www.massgeneralbrigham.org/en/about/newsroom/articles/tips-for-managing-seasonal-depression.
[5] UC Davis Health, “Seasonal Affective Disorder, Winter Blues, and Self-Care Tips to Get Ahead of Symptoms,” UC Davis Health, November 29, 2023, medically reviewed by Gloria Petruzzelli, https://health.ucdavis.edu/blog/cultivating-health/seasonal-affective-disorder-winter-blues-and-self-care-tips-to-get-ahead-of-symptoms/2023/11.
