For some, the holidays are happy with family and friends. But for others, the cold and dark days make them feel sad. This is called Seasonal Affective Disorder (SAD). About 5% of adults have it, and women are more likely to get it. SAD can last for months and make you feel down. Less sunlight and cold weather can affect your mood. Many people have SAD, so it might affect you or someone you know. The good news is it can be treated. With help, SAD doesn’t have to ruin your holidays. Support can help you feel better.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that happens because of changes in the weather during different seasons. The DSM-5 classifies it as a Major Depressive Disorder with a Seasonal Pattern. Like other types of depression, its effects can vary from person to person, and how strong those effects are can depend on different factors. SAD is not just about feeling down or sad—it’s a serious condition that needs to be diagnosed and treated by a doctor or mental health professional.
What Causes SAD?
SAD happens because of changes in brain chemicals, often due to less sunlight. When days get shorter, your body makes more melatonin, which helps you sleep. SAD might also happen when there’s not enough serotonin, a chemical that affects mood. Sunlight helps keep serotonin levels steady, but for people with SAD, this doesn’t work well, so serotonin drops in winter. The cause of SAD can be different for each person, but it’s always linked to a brain chemical imbalance. It’s not something you can just get over.
7 Options for Dealing With Seasonal Affective Disorder
1. Physical Activity
Let’s face it – in today’s world, physical fitness often isn’t a top priority. The CDC says up to 60% of US adults don’t get enough exercise, and about 25% don’t exercise at all. Luckily, even a little exercise can help improve symptoms of SAD and other health issues. Here’s how physical activity can be good for your mental health:
Gives You Control – Depression can sometimes make you feel helpless, but when you exercise, like walking, jogging, or biking, you’re in control of your body and actions. This small sense of control can make a big difference in how your brain feels.
Helps Balance Brain Chemicals – Some people need medication for chemical imbalances, but for others, exercise can help release serotonin, the “feel-good” chemical. This is what causes the “runner’s high,” but even small amounts of exercise can help keep these chemicals balanced.
Improves Overall Health – Sometimes, depression or SAD is linked to hidden health issues. Exercise improves blood flow and helps manage conditions like high blood pressure, cholesterol, or blood sugar. If any of these affect your mood, exercise could help right away.
2. Healthy Eating
Many Americans don’t eat enough healthy food. Over 90% eat too much salt, sugar, and fat. Poor nutrition can cause weight gain, health problems, and affect your mood.
If you’ve been really hungry, you know how it makes you grumpy. Hunger can also make you feel sad, lonely, or anxious. What we eat affects how we feel because it connects to our gut, where serotonin is made. People who eat healthy diets, like the Mediterranean or Japanese diets, are less likely to feel depressed. Eating too much sugar, salt, and fat can hurt your health, and the worse your health is, the more likely you are to get things like SAD. Eating more fruits, vegetables, and less processed food can help your mood and brain chemicals.
3. Increased Exposure to Sunlight
While there’s no clear proof of exactly what causes Seasonal Affective Disorder, the sun seems to play a big role. Less sunlight during the day can affect your brain and may lead to depression. Fortunately, one simple way to help is by getting outside in the sun as much as possible. We often spend too much time indoors with artificial light. Just 20 to 30 minutes outside can help your brain make more serotonin and less melatonin. Studies show that sun exposure is linked to a lower risk of depression. Our bodies still rely on the sun to help regulate many functions, so not getting enough sunlight can throw everything out of balance.
4. Light Box Therapy
While sunlight is the best option, it’s not always available in winter, which is part of the problem. To help with the lack of sunlight, you can use a light box. Though the FDA hasn’t evaluated this treatment, it’s designed to mimic the sun and can have similar effects to being outside. The great thing is you don’t need a lot of light to feel better. Just 30 minutes of 10,000 lux each morning can help reduce the effects of SAD. That’s about the amount of light on a cloudy day, so you don’t need super bright lights.
Here’s how to use light box therapy:
Pick the Right Light Box – It should provide at least 10,000 lux and have little to no UV light to avoid skin damage.
Use It First Thing – The best time to use the light box is within the first hour after waking up. If you use it later, it won’t be as effective. About 20-30 minutes is enough.
Don’t Stare at the Light – The light can be bright, so don’t look directly at it. It’s better to use it while doing other things, like getting ready for the day.
I currently live in a sunny place, so I don’t need a light box. But I remember when I lived in Brooklyn, NY, waking up in the dark, trudging through the snow to work, and not seeing daylight again until after 5 p.m. It would’ve helped me a lot back then.
5. Psychotherapy
There are two main types of therapy that can help with SAD—talk therapy and cognitive behavioral therapy. Both can work, but one might be better for you.
Therapy helps you understand your thoughts when you’re feeling depressed. It shows you what triggers those feelings and teaches you how to handle them. Therapy also gives you healthier ways to cope. People often use habits like sleeping too much, overeating, or avoiding others, which can make things worse. By understanding your thoughts, you can build better habits to lessen the effects of SAD.
6. Medication
Since depression is linked to a chemical imbalance, antidepressant medication can sometimes be the best treatment. This option is usually for people whose bodies have trouble making or balancing brain chemicals. If things like exercise and light therapy aren’t helping, it might be time to talk to your doctor about other options.
Medications like fluoxetine, citalopram, and sertraline are common treatments. Be sure to talk to your doctor or mental health provider to see if medication is right for you. For some people, it can make a big difference, but for others, it might not be necessary or effective.
7. New Hobbies or Skills
Depression can create a cycle where you feel down, so you do less, which makes you feel more down, and it keeps going. One way to break this cycle is to stay active, but you can also boost your brain with new hobbies or skills. People with hobbies tend to have lower rates of depression, loneliness, and anxiety. This is especially true if the hobbies involve others. Positive social interactions can help lift your mood.Hobbies can also be a good way to cope. Stress often triggers depression, but a hobby can help you manage stress better. Plus, learning a new skill can stimulate your brain and help balance brain chemicals. Everyone’s mind is different, so what works for one person might not work for another. But you don’t have to let SAD take over your life. Treatments like these give you the power to manage the condition and feel better.