9 Strategies to Combat Seasonal Depression and Feel Better
Key takeaways:
Seasonal affective disorder (SAD) is a type of depression that affects people primarily from fall until late winter or early spring. SAD can also affect people during the summer.
Sun lamps, medication, and physical exercise can help combat seasonal depression.
Signs of seasonal depression include feeling empty, changes in sleep patterns, and trouble concentrating or making decisions.
Table of contents
If you feel blue over the winter, you’re not alone. Many people experience seasonal depression, also called seasonal affective disorder (SAD). It’s a type of depression that usually happens from fall to early spring. Shorter daylight hours and reduced sunlight are to blame.
Like regular depression, seasonal depression can leave you feeling sad, irritable, and restless. Thankfully, the condition is manageable. Here’s how to get started.
How to combat seasonal depression
We’ve compiled a list of things to do if you’re feeling down. These strategies take time, but there is hope.
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1. Bright-light therapy
Light therapy is a common treatment for SAD. This type of therapy is available as lamps or light boxes, which provide enough light to make up for the lack of sunlight in winter. Light boxes may help lift your mood after 20 to 60 minutes of daily exposure for several weeks.
Light boxes come in a variety of sizes and designs, like table lamps and wall mounts. You can buy one online for as low as $10, but it’s best to talk to your healthcare provider first. Exposure to light therapy can be harmful to people with eye conditions or people on antibiotics, antipsychotics, or St. John’s wort.
2. Physical exercise
Exercise is a natural mood booster. When you exercise, you release feel-good hormones called endorphins. Physical activity can also lift your energy levels, help you sleep better, and relieve stress.
Aim for at least 10 minutes of exercise a day, and increase as you’re able. Try:
Going for a short walk outside
Doing yoga at home
Riding on a stationary bike
Swimming in a heated pool
Taking a tai chi class
Going dancing with friends
Walking in place while watching a funny movie
3. Medication
Your healthcare provider may recommend an antidepressant to treat SAD. These medications can reduce symptoms and improve your mood over time. The most common medications for seasonal depression are:
Fluoxetine (Prozac)
Citalopram (Celexa)
Escitalopram (Lexapro)
Sertraline (Zoloft)
Paroxetine (Paxil)
Bupropion (Wellbutrin XL, Aplenzin)
4. Mental health therapy
If you’re having a hard time with your SAD symptoms, try therapy. There are many types of therapy, but cognitive behavioral therapy (CBT) is often recommended. It’s as effective as light therapy for the treatment of SAD.
CBT can help you learn more effective coping strategies, such as how to replace negative thoughts with more positive or neutral ones and how to engage in uplifting activities when you don’t feel like it. One perk from CBT is that the benefits of treatment can last into next season without the need for additional sessions.
5. Self-care
Take time to do things that make you feel good about yourself . Simple things like brushing your hair or changing your clothes can perk you up. If you’re up for it, do something extra each week, like getting a massage or going to the movies.
6. Healthy meals and snacks
What you eat can affect your moods, so it’s important to eat well. Try to reduce the number of sugary snacks and drinks you consume. They may satisfy your cravings for a moment, but they can also hijack your moods and make you feel worse. Caffeine from soda and coffee can also be a problem. It can make you anxious.
It’s OK to eat cookies and drink coffee once in a while. But a diet filled with fish, whole grains, and fruits and vegetables is linked to lower depression levels.
7. Journaling
Research shows that journaling can help manage depression. It’s a safe space to write about what you’re going through without fear of being judged.
Here are a few journaling ideas to get you started:
Spend 20 minutes a day writing about your deepest thoughts and feelings.
Jot down a list of things you’re grateful for each day.
Keep a thought record, and challenge any negative thoughts.
Track your moods throughout the day.
Set personal goals, and record the steps you need to take to achieve those goals.
8. Mindfulness exercises
Mindfulness is the practice of being aware of your thoughts and feelings without judgment. Research suggests that practicing mindfulness can help you manage depression.
There are a few ways to get going with mindfulness, such as:
Listening to meditation apps
Taking a yoga or tai chi class
Doing breathing exercises
Tuning into your senses throughout the day
9. Laughing
It makes sense that laughter is linked to lower stress and depression. It’s hard to feel low when you’re smiling, giggling, or full-on snorting. Laughter has a way of lowering stress chemicals like cortisol and raising good-mood chemicals like serotonin. Spend time every day talking to a funny friend, watching humorous TikTok videos, or reading jokes.
What are the signs of seasonal depression?
Symptoms of seasonal depression include:
Lack of motivation
Feeling empty
Feeling hopeless
Sleeping too much
Wanting to be alone
Loss of interest in pleasant activities
Changes in your weight
Overeating
Headaches
Problems with digestion
Feeling irritable
Trouble concentrating or making decisions
For most people with SAD, symptoms start in the fall and last until early spring.
Can you get seasonal depression only in the winter?
Seasonal depression can happen over the summer too. It’s called summer-pattern SAD, and it’s less common. People with summer-pattern seasonal depression have reduced melatonin levels. This can make it hard to get a full night of sleep. Plus, longer days, shorter nights, and hot weather can also disrupt sleep.
In addition to the symptoms mentioned above, signs of summer-pattern SAD include:
Trouble sleeping
Loss of appetite
Weight loss
Restlessness
Anxiety
Violent or aggressive impulses
When should you see a doctor for seasonal depression symptoms?
If you think you have seasonal depression, talk with your healthcare provider or a mental health professional. They can diagnose your symptoms and evaluate the severity of what you’re experiencing. Depending on their findings, they can suggest the best treatments to get you through the season.
But don’t wait to talk to a healthcare professional if you’re having suicidal thoughts or your depression is getting worse. If you feel like you’re spiraling and need someone to talk to right away, call the Suicide and Crisis Lifeline at 988, call 911, or go to the ER.
Resources for seasonal depression
When you’re dealing with depression, it’s good to know that you’re not alone. You may find comfort in support groups or other helpful resources, such as:
The bottom line
Seasonal depression can make it hard to get through the winter (or summer if you have summer-pattern SAD). Treatments such as light therapy, cognitive behavioral therapy, and medication can help you get through it. Other strategies, such as exercising, journaling, and practicing mindfulness, can also lift your spirits.
Talk to your healthcare provider about seasonal depression. A provider who knows your medical history can recommend treatments and strategies that are best for you.
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References
Anxiety & Depression Association of America. (n.d.). What is seasonal affective disorder (SAD)?
Department of Homeland Security. (2023). Managing seasonal affective disorder.
Huang, Q., et al. (2019). Linking what we eat to our mood: A review of diet, dietary antioxidants, and depression. Antioxidants (Basel).
Knüppel, A., et al. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: Prospective findings from the Whitehall II study. Scientific Reports.
Maruani, J., et al. (2019). Bright light as a personalized precision treatment of mood disorders. Frontiers in Psychiatry.
Mental Health America. (n.d.). How to keep a mental health journal.
National Alliance on Mental Illness. (2017). Major depressive disorder with a seasonal pattern.
National Health Service. (2022). Treatment - seasonal affective disorder (SAD).
National Institute of Mental Health. (2022). Caring for your mental health.
National Institute of Mental Health. (2023). Seasonal affective disorder.
Parmentier, F. B. R., et al. (2019). Mindfulness and symptoms of depression and anxiety in the general population: The mediating roles of worry, rumination, reappraisal and suppression. Frontiers in Psychiatry.
Sohal, M., et al. (2022). Efficacy of journaling in the management of mental illness: A systematic review and meta-analysis. Family Medicine and Community Health.
Substance Abuse and Mental Health Services Administration. (2023). Seasonal affective disorder (SAD).
Virk, G., et al. (2009). Short exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report. International Journal on Disability and Human Development.
Yim, J. (2016). Therapeutic benefits of laughter in mental health: A theoretical review. Tohoku Journal of Experimental Medicine.
For additional resources or to connect with mental health services in your area, call SAMHSA’s National Helpline at 1-800-662-4357. For immediate assistance, call the National Suicide Prevention Lifeline at 988, or text HOME to 741-741 to reach the Crisis Text Line.
