How to Handle Seasonal Depression

It's normal to feel sluggish in cooler months. However, about 5% of adults experience symptoms such as extreme fatigue, low mood, and loss of interest in activities they once enjoyed.

These can be symptoms of seasonal affective disorder (SAD). While symptoms of SAD can impact your daily life, the good news is that seasonal affective disorder (SAD) is a very treatable condition. 

In this article, we’ll go over what seasonal depression is and why it happens. We’ll also introduce you to the variety of treatment options that can help you learn how to handle seasonal depression.

What is Seasonal Affective Disorder (SAD)?

SAD involves symptoms of depression but with a seasonal pattern, meaning that a person only experiences symptoms for part of the year. People usually feel these symptoms during the fall and winter months, often peaking in January and February. Symptoms usually improve in spring, when the sun returns. However, a small percentage of people experience seasonal depression during the summer. 

About 15% of people experience the “winter blues.” But the “winter blues” and SAD aren’t the same thing. With SAD, symptoms are more disruptive, impacting a person’s daily routines. SAD also usually requires professional treatment to improve symptoms, whereas the “winter blues” can usually be managed with lifestyle changes, like getting more exercise or socializing more.  

Common Symptoms

Common symptoms of SAD include:

• Low energy and fatigue.
• Changes in sleep and appetite.
• Mood changes and irritability.
• Difficulty concentrating or making decisions.
• Restlessness.
• Decreased sex drive.
• Feelings of guilt or worthlessness.
• Physical symptoms, such as headaches or stomachaches.
• Withdrawal from social situations.
• Loss of interest in activities.

Why Seasonal Depression Happens

There are several factors that can contribute to developing seasonal depression. Certain groups of people are also more prone to SAD, including females and those living farther from the equator. 

Biological Factors

Researchers have found that people with SAD have issues with both serotonin and melatonin levels. Because we often get less vitamin D during the winter due to limited sun exposure, this affects our serotonin levels. The changes in serotonin and melatonin levels impact our circadian rhythms (our sleep-wake cycles). These biological factors can lead to fatigue and low motivation. They also make it harder to regulate your mood. 

Environmental and Lifestyle Factors

Because of the colder weather in the winter, we often spend less time outdoors. This can mean that we’re missing out on the natural mood-boosting benefits of spending time in nature. Poor weather can also mean that we’re spending less time connecting with our friends and family members, which can directly impact mood. 

Winter also coincides with seasonal holidays, which can add extra stress and pressure to our lives. For some people, this can contribute to feelings of anxiety and depression.

Evidence-Based Treatment Approaches

For many people, seeking treatment can seem overwhelming and anxiety-provoking, but it’s important to know that SAD is a very treatable condition and that getting treatment can help you to feel better more quickly. There are also a number of seasonal depression treatment options, so you’re in control of which options you want to try and when.

Light Therapy

Bright light therapy (BLT), also known as phototherapy, uses special lights that expose you to the full spectrum of light, similar to what the sun provides. It’s considered an effective seasonal depression treatment, helping to relieve symptoms in about 40% to 60% of people.

Light therapy helps to regulate the production of serotonin and melatonin levels, as well as helps get circadian rhythms back on track. People usually notice that their symptoms start to improve after a week or two of using the light.

When using light therapy, it’s best to work with a mental health professional. They can let you know if light therapy is a good option for you. For example, light therapy may not be recommended for people with bipolar disorder, as it can trigger mania. Your mental health professional will also let you know how to best use your light. Typically, it’s recommended to use your light first thing in the morning for between 30 and 90 minutes each day. 

Professional Treatment Options

If your symptoms affect your daily life or aren't improving, consider getting help from a professional. They can help assess you to see if you might be experiencing SAD or if your symptoms are from another mental health condition. They can also help rule out physical health conditions that may cause similar symptoms, such as thyroid issues.

Talk therapy is one recommended treatment for seasonal affective disorder. Cognitive behavioral therapy for seasonal affective disorder (CBT-SAD) is often recommended. This type of therapy focuses on the connection between thoughts, feelings, and behaviors. It helps people learn to identify and change negative thought patterns and begin to introduce enjoyable activities.

Medication can also be helpful in relieving SAD symptoms. Selective serotonin reuptake inhibitors (SSRIs) or bupropion, an antidepressant, are commonly used. People with SAD usually take these medications between fall and spring. 

Vitamin D Supplementation

Low vitamin D can increase your risk of depression. This is because vitamin D helps control neurotransmitters, such as serotonin. Vitamin D levels are usually tested only if you have symptoms.

The U.S. National Academy of Medicine recommends 600 international units (IU) for adults aged 19-69. For those 70 and older, the recommendation is 800 IU. You can get vitamin D by taking supplements or by eating fortified foods. These include some breakfast cereals and dairy products.

For SAD, it's most effective to start supplementing with vitamin D before winter darkness sets in. Pairing vitamin D with magnesium helps to activate it, so increasing your intake of magnesium-rich foods like dark, leafy greens, nuts and seeds, and dark chocolate (at least 70%) can be helpful. 

Lifestyle Strategies for Managing SAD

Lifestyle strategies, like getting enough sleep and eating balanced meals, are important for your overall wellbeing and can help to manage symptoms of SAD. 

Maximizing Light Exposure

Because light has such an impact on SAD, maximizing your light exposure can be helpful. You can prioritize getting outside for natural light during daylight hours. You can also work to optimize your workspace in your home.

For example, if you work from home, position your workstation near a window so that you’re getting natural light. Open the blinds in your home during the day so that you’re getting as much natural light as possible.

Some people enjoy using a sunrise alarm, especially in the winter, to help their bodies wake up naturally with the light. And this strategy might help will improving SAD too. Some evidence has shown that dawn simulators can reduce symptoms of depression as effectively as bright light. 

Exercise and Physical Activity

Exercise can help boost your mood and increase energy levels. If possible, exercising outside in natural daylight can have the most benefits. This might include going for a walk or enjoying a winter activity like skiing or snowshoeing. If the weather is bad, walk on a treadmill, use an elliptical, or ride a stationary bike by a window. This way, you can get more natural light.

It can be difficult to get motivated to exercise, especially when you’re experiencing symptoms of depression.

Keep in mind that exercise doesn’t have to be intense to be effective. Incorporating something that you enjoy can help to make it more motivating. For example, you might walk to get a warm drink or choose to take a walk in an area with lots of seasonal decorations to enjoy. Some people also find that scheduling something helps them follow through with their plans. For example, you might sign up for an exercise class or agree to meet a friend at the gym. 

Social Connection and Support

Both the symptoms of seasonal depression and the dark, cold weather can cause an urge to isolate. But being alone can make symptoms worse. Opening up to trusted loved ones and staying social is an important way to care for yourself.

Planning ‌consistent connections, such as a monthly coffee date or a weekly phone date, can help you stay in touch with your loved ones. Organizing fun activities in advance can also help you to follow through with staying social while giving you something to look forward to. If it’s unsafe to drive, opt for connecting with your friends and family virtually, such as through video chat. 

Support groups can also be helpful in managing SAD. Here, you’ll connect with people who are experiencing similar things to you and learn strategies to manage symptoms: 

ADA Peer to Peer Anxiety and Depression Online Community

Depression and Bipolar Alliance Online Support Groups

Find a Support Group - Psychology Today

Holiday Support Series - Pathlight Mood & Anxiety Center

LiveWell Support Groups

NAMI Connection Recovery Support Group

SAMSHA: Find a support group for mental health, drugs, and alcohol

Takeaway

The symptoms of seasonal depression can be hard to manage. But many people are able to successfully manage their symptoms. If you know that you deal with seasonal winter depression, then creating a plan to manage these symptoms each year can be helpful. Starting treatment when the seasons change and before symptoms show can help manage SAD long term. 

Resources for Additional Support

Life with Seasonal Affective Disorder (SAD) - Mental Health America

More than Winter Blues: Understanding Seasonal Affective Disorder - Substance Abuse and Mental Health Services Administration

Seasonal Affective Disorder Free Course - Living Life to the Full

Steps to Combat Seasonal Affective Disorder (SAD) and the Holiday Blues - Anxiety and Depression Association of America

Sources

American Psychiatric Association. (2025). Seasonal affective disorder (SAD). https://www.psychiatry.org/patients-families/seasonal-affective-disorder

Cleveland Clinic. (2022, April 10). Seasonal depression (seasonal affective disorder). https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression

Corliss, J. (2022, October 28). Light therapy: Not just for seasonal depression? Harvard Health Publishing. https://www.health.harvard.edu/blog/light-therapy-not-just-for-seasonal-depression-202210282840

Danilenko, K. V., & Ivanova, I. A. (2015). Dawn simulation vs. bright light in seasonal affective disorder: Treatment effects and subjective preference. Journal of Affective Disorders, 180, 87-89. https://doi.org/10.1016/j.jad.2015.03.055

Johns Hopkins Medicine. (n.d.). Seasonal affective disorder. https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder

Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564

National Heart, Lung, and Blood Institute. (2022, September 27). Vitamin D for heart health: where the benefits begin and end. https://www.nhlbi.nih.gov/news/2022/vitamin-d-heart-health-where-benefits-begin-and-end

Solan, M. (2024, November 1). New guidelines released for vitamin D testing and supplementation. Harvard Health Publishing.