Seasonal Affective Disorder (SAD): How to Beat Winter Depression and Boost Your Mood
By Collette Gibbons, PMHNP, FNP
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, typically beginning in the fall and lasting through winter. Reduced sunlight affects serotonin and melatonin levels, which regulate mood and sleep cycles. While it is normal to feel a little sluggish as the seasons shift, some individuals experience more significant changes that interfere with daily life.
Common symptoms of SAD include:
Persistent sadness or low mood
Fatigue or lack of energy
Difficulty concentrating
Increased sleep or difficulty waking up
Changes in appetite (often carbohydrate/sweets cravings)
Loss of interest in daily activities
Withdrawal from social connections
If these symptoms persist for more than 2 weeks, it may be time to seek professional mental health treatment for SAD.
Risk Factors for SAD:
Living in northern climates with long, dark winters
Family or personal history of depression
Women are diagnosed more often than men
Young adults and teenagers may be more susceptible
Existing mental health conditions like anxiety or bipolar disorder
The good news: SAD is treatable!
Treatment options for SAD include:
Light therapy – Daily exposure to a medical-grade light therapy lamp can improve mood and regulate circadian rhythms. Take short walks outside first thing in the morning. Also opens blinds to let in as much natural light as possible. Use warm lamps to brighten your home. See chart below
Psychotherapy – Working with a therapist can help reframe negative thought patterns. Instead of “I hate winter”, change to “Winter gives me a time to slow down and recharge.”
Medication for Seasonal Depression – Antidepressants may be recommended for moderate to severe cases, and good time to start these medications is in the Fall. Wellbutrin® (generic name: bupropion) is an antidepressant that is FDA-approved for the prevention of Seasonal Affective Disorder (SAD).
Vitamin D Supplements – I recommend Vitamin D3 with K2 plus Magnesium Glycinate. Please consult your provider for recommendations and directions.
Social Support – Staying connected with friends and family reduces isolation. Schedule fun seasonal activities to boost your mood.
Light therapy recommendations (I recommend starting 2 weeks prior to Daylight Savings Time)
Instead of viewing winter as something to “endure,” try thinking of it as a natural season of rest and renewal. Just like animals hibernate to restore energy, humans can also benefit from slowing down, cozying up, and focusing inward during the colder months.
Reflect on personal growth.
Prioritize self-care rituals that feel restorative, like meditation, warm bubble baths, or journaling.
Reconnect with hobbies or creative outlets indoors. Learn to play the
guitar or learn to knit a blanket.
Allow yourself to recharge, so you emerge into spring feeling refreshed.
Brighter Days are Possible!