What is SAD (Seasonal Affective Disorder) and How to Combat it

As the days grow shorter and the cooler months start to settle in, many people find themselves feeling a little less cheerful. For some, these moments can turn into something more serious: Seasonal Affective Disorder (SAD). SAD is a form of depression that typically occurs during the fall and winter months when daylight is scarce, affecting mood, energy levels, and overall well-being. 

Even as I write this in mid-October, the past few days have been filled with light nausea and lethargy. At first it seemed random, but then I remembered that SAD affects me every year (on top of the year-long anxiety and general depression), but it’s only worse this year since I spent significantly more time indoors. This is what inspired me to write this post!

If you also find yourself dreading these colder months, there’s good news! There are effective ways to manage and even combat the symptoms of SAD. Here are some practical tips to help you brighten your mood and lift your spirits, even on the darkest days.

This post may contain affiliate links. I may get a commission if you decide to make a purchase through my links, at no cost to you! Please read my Affiliate Policies and Disclaimers for more info.

1. Soak Up Natural Sunlight

One of the primary reasons for SAD is the lack of natural sunlight during the cooler months, though it’s most prevalent in the Winter. Even when the sun is shining, we absorb less vitamin D in cold months because (1) we wear more layers due to the cold, thus blocking some vitamin D absorption, and (2) depending on your location, you’re not absorbing Vitamin D in the Winter anyway because of the angle of the sun. Typically this doesn’t make a difference since we store Vitamin D for up to 2-3 months, which is just enough to get through the winter. But if we don’t spend enough time in the sun in general then that doesn’t really help. And still, even those who spend a significant amount of time outside can be Vitamin D deficient.

Sunlight helps regulate our body’s internal clock and boosts serotonin, the hormone responsible for mood regulation. To counteract the deficiency:

• Take advantage of daylight: Make a point to spend time outside, especially during the midday hours when the sun is at its highest. Even a 15-minute walk can make a difference.
• Keep your home bright: Open your curtains and let as much natural light into your living space as possible. Also consider rearranging your furniture to sit closer to windows.
• Consider light therapy: Light therapy boxes mimic natural sunlight and can be especially helpful if you live in a region with long, dark winters. They are designed to emit bright, artificial light that helps stimulate serotonin production and improve mood. Just 20-30 minutes a day in front of a lightbox can make a big difference in alleviating symptoms of SAD.

2. Stay Physically Active

Exercise is one of the most effective ways to boost mood and reduce stress. Regular physical activity releases endorphins, the body’s natural feel-good chemicals, which help to combat depression. Even if it’s cold outside, you can:

• Move around indoors: On days when the weather isn’t ideal for outdoor activities, try indoor exercises like yoga, dancing, or an online workout routine.
• Bundle up for walks: If you enjoy the crisp winter air, bundle up and take brisk walks, even if it’s just around your neighborhood. This gives you the dual benefit of movement and exposure to natural light. While you’re out, you’ll see some beautiful natural scenery as well!
• Try something new: Seasonal sports like ice skating, snowshoeing, or even indoor rock climbing can be fun ways to stay active and engaged during the colder months.

3. Eat Mood-Boosting Foods

What you eat can have a profound effect on your mental health. During winter, it’s easy to reach for comfort foods that are high in sugar and carbs, but these can lead to energy crashes and mood swings. Instead, focus on:

• Nutrient-dense foods: Incorporate foods rich in omega-3 fatty acids (like salmon, flaxseeds, and walnuts), leafy greens, whole grains, and lean proteins to maintain balanced energy levels.
• Vitamin D-rich foods: Since sunlight is our primary source of Vitamin D, consider adding fortified foods such as milk, eggs, and fatty fish to your diet or consider taking a Vit D supplement.
• Vitamin C-rich foods: Vitamin C is practically the sun in food form. Vit C-rich foods can help with SAD by boosting serotonin production, which improves mood and reduces fatigue. Vit C also helps reduce stress and supports the immune system, which can improve overall well-being during the colder months when SAD symptoms are more prevalent.
• Limit sugar and caffeine: This one can be especially difficult since sugary and carb-heavy comfort foods are… well, the most comforting. And caffeine gives us energy. But both can lead to energy dips later in the day, making feelings of lethargy and moodiness even worse. Instead, opt for complex carbohydrates like sweet potatoes, oats, or whole grains that release energy slowly. If you want a warm tasty drink, opt for low-caffeine options.

4. Establish a Consistent Routine

Winter can disrupt our natural rhythms due to the shorter days and longer nights. Maintaining a routine helps regulate your body’s circadian rhythm, which plays a crucial role in sleep and mood:

• Wake up at the same time each day: Even if it’s dark outside, set a regular wake-up time to help your body adapt to the changing light patterns. 
• Create a bedtime routine: Prioritize sleep by going to bed at the same time each night, and avoid screens at least an hour before bedtime to encourage restful sleep. This would be the perfect time for some stretches or journaling.
• Plan enjoyable activities: Having things to look forward to. Social gatherings, hobbies, or self-care activities can help keep your mood steady and give you a sense of purpose during the winter months. It’s easy to feel sad or become depressed when you feel like you’re trapped indoors with nothing to look forward to.

5. Practice Mindfulness

SAD can bring about feelings of isolation, sadness, and frustration. Instead of trying to push these emotions away, practice acknowledging your feelings with kindness and understanding. Mindfulness exercises can be a powerful way to stay grounded and manage negative thoughts.

• Meditate regularly: Set aside a few minutes each day to focus on your breath, bringing awareness to the present moment. Meditation apps can guide you through exercises specifically designed to improve mood and reduce stress.
• Journal your thoughts: Writing down your feelings can be cathartic, helping you process emotions and recognize patterns in your mood. Focus on what you’re grateful for, what brings you joy, and moments of positivity throughout the day.
• Engage in activities that bring you comfort: This can be anything from soaking in a warm bath to crocheting, reading a good book, or working on other projects that bring you peace and fulfillment.

For some ideas on how to be mindful first thing in the morning, check out our Morning Mindfulness post where I share 6 different routines you can implement for a healthier start to the day.

6. Connect with Others

Isolation can exacerbate the symptoms of SAD. While the cold temperatures may make it tempting to hibernate indoors, staying connected with friends, family, or a support group can greatly improve your mental well-being.

• Schedule regular social outings: Even if you don’t feel like going out, pushing yourself to meet up with friends for coffee, or attending a virtual gathering can lift your spirits and reduce feelings of loneliness.
• Join a group or club: Find a winter activity, like a book club, crafting group, or exercise class, where you can connect with others who share similar interests.
• Seek professional help if needed: If you find that your symptoms of SAD are severely impacting your ability to function or enjoy life, it’s important to seek professional help. A therapist or counselor can help you develop coping strategies, and in some cases, medication may be recommended to help balance your mood.

7. Create a Cozy, Uplifting Environment

The cooler months offer the perfect opportunity to transform your home into a cozy sanctuary. Surrounding yourself with comfort and warmth can help counteract the cold and gloominess outside.

• Use warm lighting: Incorporate soft, warm lights or fairy lights into your living space to create a comforting ambiance.
• Embrace hygge: The Danish concept of hygge, which emphasizes coziness, warmth, and well-being, can help you enjoy the winter months. Use soft blankets, light candles, brew a warm cup of tea, and find joy in simple comforts.
• Incorporate uplifting scents: Essential oils like citrus, lavender, or peppermint can help create a calming, positive environment. Diffusing these scents or using them in bath salts or body oils can enhance your mood.

For Fall-Inspired seasonal decor and coziness, check out our Fall Guide to Decorating, featuring colors, textures, patterns, music, scents, and more!

Final Thoughts

While these cold months may bring challenges, they also provide an opportunity for self-reflection, self-care, and finding beauty and coziness in the seasons. With some intentional effort and these practical strategies, you can feel a little less lost and have lots to look forward to during these months. Remember, it’s important to take the time to prioritize your emotional and mental well-being, because you are important!

Thanks for reading this post! Stay warm and be healthy out there~

Grab your FREE 14-page self-care journal, thoughtfully crafted to inspire reflection and promote ease in your wellness journey.