Feeling SAD? Let’s Tackle Seasonal Depression Together (And Keep It From Snowballing)
Ah, winter. The season of cozy sweaters, hot chocolate, and every Hallmark Christmas movie ever made. But for many, it’s also the season of Why do I feel like a human Eeyore? If you’ve noticed your energy tanking and your mood nosediving as the days get shorter, you’re not alone. Welcome to the frosty world of seasonal affective disorder—aptly abbreviated as SAD.
Don’t let the name fool you; SAD isn’t just a passing case of the winter blues. It’s a legitimate form of depression triggered by seasonal changes, most commonly in the fall and winter months. The good news? There are ways to take on SAD that don’t involve waiting for the sun to remember it has a job to do. Let’s break it down.
What Exactly Is Seasonal Depression?
Seasonal affective disorder is a subtype of depression that shows up like an uninvited houseguest—usually in late fall or early winter. It’s linked to reduced sunlight exposure, which messes with your circadian rhythm (a fancy term for your body’s internal clock) and disrupts key hormones like serotonin and melatonin. The result? Fatigue, irritability, and the overwhelming desire to hibernate until spring.
While SAD can strike during any season (yes, summer SAD exists!), it’s most common in winter, especially if you live far from the equator where daylight hours are shorter. If you’re experiencing some of the following symptoms, it might be more than just a case of “I hate scraping ice off my windshield”:
Low energy and fatigue
Oversleeping but still feeling tired (we’re talking snooze-marathon levels here)
Craving carbs like a squirrel hoarding acorns
Losing interest in activities you normally enjoy
Difficulty concentrating
Feeling hopeless, worthless, or generally blah
Sound familiar? Don’t worry—we’ve got some solid strategies to help you navigate this seasonal slump.
1. Get Friendly With Light Therapy
If SAD is partly caused by lack of sunlight, the solution seems obvious: Get more light!
Light therapy boxes are basically the winter version of a superhero cape. They mimic natural sunlight and help recalibrate your body’s internal clock. Spend 20-30 minutes a day basking in the glow of a light therapy box, preferably in the morning. (Pro tip: You’re aiming for about 10,000 lux of brightness. That’s fancy light-box talk for “brighter than your average table lamp.”)
And no, the glow of your laptop screen doesn’t count—sorry, Netflix bingers. The key here is exposure to the right kind of light that signals to your brain, “Hey, it’s daytime! Let’s shake off the cobwebs.”
2. Move Your Body (Even When You Don’t Feel Like It)
Let’s be real: When it’s freezing outside and dark by 4:30 p.m., the idea of exercising sounds about as appealing as running a marathon in snow boots. But here’s the thing: Physical activity is one of the most effective ways to combat depression, including SAD.
Exercise boosts serotonin, dopamine, and endorphins—all those feel-good chemicals your brain loves. Plus, it can help regulate your sleep and improve your energy levels. The best part? You don’t have to train for a triathlon. A brisk 30-minute walk, some yoga, or even dancing around your living room to an early 2000s playlist (hello, nostalgia!) can do the trick.
3. Keep a Consistent Routine
SAD loves to throw your schedule into chaos. Suddenly, your bedtime shifts later and later, and your mornings feel like a groggy mess. To fight back, stick to a consistent routine—even on weekends. Go to bed and wake up at the same time every day, and try to eat meals on a regular schedule. Consistency helps regulate your circadian rhythm, which can improve mood and energy levels.
Pro tip: Add a little sparkle to your morning routine, whether it’s a cup of your favorite coffee or five minutes of gratitude journaling. Starting the day on a positive note can work wonders.
4. Lean Into Social Connections
When winter blues hit, it’s tempting to go full-on hermit mode. But isolating yourself often makes things worse. Even if you don’t feel like it, try to stay connected with friends and family. Schedule a coffee date, join a book club, or simply text that one friend who sends you hilarious memes. Human connection is a powerful antidote to depression.
And if in-person meetups aren’t feasible (looking at you, endless snowstorms), virtual hangouts or even a quick phone call can still lift your spirits. Bonus points if you’re talking to someone who gets it and doesn’t judge you for staying in your pajamas all day.
5. Eat Like You Actually Care About Yourself
When SAD strikes, it’s easy to dive headfirst into a diet of mac and cheese and cookies. And while comfort food has its place (no shame here!), a balanced diet can make a huge difference in managing your mood. Think whole grains, lean proteins, fruits, veggies, and omega-3-rich foods like salmon and walnuts.
Also, pay attention to your sugar intake. A sugar high might feel great in the moment, but the inevitable crash can leave you feeling worse than before. Instead, opt for snacks that provide sustained energy—like a handful of almonds or some Greek yogurt with berries.
6. Consider Professional Help
Sometimes, despite our best efforts, SAD sticks around like gum on a shoe. If your symptoms are interfering with your daily life, it’s time to call in reinforcements. Therapy can be incredibly helpful for managing SAD, whether it’s through cognitive-behavioral therapy (CBT), which focuses on changing negative thought patterns, or simply having a safe space to vent.
Medication, like antidepressants, may also be an option if recommended by a healthcare professional. And remember: Seeking help is not a sign of weakness—it’s a sign that you’re serious about feeling better.
7. Embrace Winter (Yes, Really)
I know, I know. This one feels counterintuitive. But hear me out: Instead of viewing winter as your nemesis, try leaning into its cozy, hygge vibes. Think fuzzy blankets, scented candles, and evenings spent reading or knitting (no judgment if your knitting project is a perpetual work-in-progress).
You can also find ways to enjoy winter activities. Ice skating, sledding, or even a simple winter hike can give you a dose of fresh air and a new perspective. The goal isn’t to pretend winter is your favorite season—just to find little moments of joy where you can.
8. Let Yourself Feel Your Feelings
Last but not least, give yourself permission to feel what you’re feeling. Seasonal depression isn’t something you can snap out of by sheer willpower, and that’s okay. Be kind to yourself, whether that means taking a mental health day, writing in a journal, or practicing mindfulness.
Acknowledge your emotions without judgment, and remind yourself that it’s okay to not be okay. You’re doing your best, and that’s more than enough.
The Bottom Line
Seasonal affective disorder can feel like an unwelcome guest who overstays their welcome every winter. But with the right tools and mindset, you can tackle SAD head-on and make the colder months a little brighter. Whether it’s investing in a light therapy box, prioritizing self-care, or seeking professional help, you’ve got options—and hope.
Remember: Winter might be long, but it’s not forever. And spring? It’s just around the corner.
To get help managing your depression or tackling other mental health struggles, contact us to book a free consultation with one of our therapists or an appointment!