by Dr. Devon Redmond, Modern Psychology
Part 1: 6 Tips for Seasonal Depression
As the days get shorter and temperatures drop, it's not uncommon to notice a shift in mood, energy, or motivation. Maybe you’re getting into bed much earlier than usual, you're less inclined to make plans, or you'd rather spend your evenings on the couch binge watching a comfort show than doing the things you normally enjoy. For some people, these changes are relatively mild and not particularly disruptive. For others, the transition into fall and winter brings a more significant and recurring struggle with mood.
While we can't control the changing seasons, we do have some influence over how we experience them. There are practical, research-supported ways to address seasonal mood changes, as well as some interesting ways to reconsider our relationship with winter altogether.
Understanding Seasonal Affective Disorder
Seasonal affective disorder (SAD) is a form of depression characterized by a recurring pattern of depressive symptoms during particular seasons. The most common presentation, winter-pattern SAD, typically begins in late fall or early winter and improves during the spring and summer.
Symptoms can include persistent sadness, reduced energy, difficulty concentrating, loss of interest in activities, changes in sleep and appetite, and increased social withdrawal. Some people experience a tendency to oversleep, crave carbohydrates, or feel as though they want to hibernate until spring.
It's worth distinguishing clinical SAD from what people often refer to as the "winter blues." Many people experience some changes in mood or energy during the colder, darker months without meeting the criteria for a depressive disorder. However, when symptoms are persistent, interfere with daily functioning, or affect your relationships and responsibilities, it's worth talking with a mental health professional.
The good news is that several effective treatments and practical strategies can help.
6 Evidence-Based Ways to Improve Your Mood During Winter
1. Get More Light (Especially in the Morning)
One of the most significant changes that comes with winter is reduced exposure to natural daylight. Light plays an important role in regulating our circadian rhythms, the internal processes that help govern our sleep-wake cycle, as well as other biological functions associated with mood.
There are two ways to approach this:
Get outside during daylight hours. Even on cloudy days, outdoor light is generally much brighter than typical indoor lighting. Try taking a morning walk, getting outside during your lunch break, or simply spending a few minutes outdoors before starting your workday. If possible, make this part of your regular routine rather than something you do only when you happen to have extra time.
Consider light therapy. Bright light therapy is one of the most established treatments for winter-pattern SAD. It typically involves sitting near a specialized light box that provides 10,000 lux of light for approximately 30–45 minutes each morning. Timing and consistency matter, so it's important to follow appropriate treatment guidance.
Not all light boxes are designed for therapeutic use. Look for one specifically intended for SAD treatment that filters UV light. People with certain eye conditions, those taking medications that increase light sensitivity, and people with bipolar disorder should consult a healthcare professional before beginning light therapy.
2. Keep Moving, Even When You Don't Feel Like It
When energy and motivation are low, exercise can be one of the first things to fall off the calendar. Unfortunately, becoming less active can also contribute to the cycle of low mood and reduced motivation.
Physical activity has well-established benefits for mental health, including reducing symptoms of depression and anxiety. It doesn't have to mean an intense workout or a new fitness commitment.
Consider making movement more accessible:
Take a 15–20 minute walk during daylight hours.
Schedule a workout with a friend to add some accountability.
Try an indoor exercise class, yoga, or a home workout.
Break up long periods of sitting with short movement breaks.
The goal isn't to achieve a particular fitness milestone. It's to maintain some consistency with an activity that supports your physical and emotional well-being.
3. Be Intentional About Staying Connected
When the weather is unpleasant and daylight is limited, it's easy to become more socially isolated. We may cancel plans, decline invitations, or convince ourselves that we'd rather stay home. Occasionally, that's exactly what we need. But when withdrawing becomes a pattern, it can contribute to worsening mood.
Social connection is an important component of mental health, and maintaining relationships can become especially valuable during the winter months.
A few ways to make this easier:
Schedule regular dinners or coffee dates rather than relying on spontaneous plans.
Find an indoor activity you can enjoy with friends or family.
Make a standing phone call or video chat part of your weekly routine.
Look for a class, club, or community activity that gives you something to anticipate.
You don't need a packed social calendar. Even small, consistent opportunities for connection can make a difference.
4. Maintain Momentum and Plan Ahead for the Early Evening
One of the challenges of winter is that our environment can subtly encourage us to become less active. As daylight disappears earlier, it can feel increasingly difficult to motivate ourselves to leave the house, make plans, or follow through with activities. Once we're home for the evening, the idea of getting back out can feel particularly unappealing.
A helpful strategy is to anticipate this pattern and make a few adjustments that reduce the effort required to stay active and engaged.
Keep your environment bright. Rather than waiting until the house feels dark and dreary, turn on your indoor lights about 15 minutes before sunset. This small adjustment can make the transition into the evening feel less abrupt and help your home feel more inviting. You can also make a habit of opening blinds and curtains during daylight hours to maximize the natural light coming in.
Chain activities together. One way to avoid getting stuck at home is to plan activities that naturally follow something you're already doing. Instead of relying on the motivation to leave the house a second time, build activities into your existing schedule.
For example:
· Go directly to a workout class after dropping the kids off at school.
· Run an errand immediately after a doctor's appointment or other scheduled commitment.
· Meet a friend for an early dinner on your way home from work.
· Take a walk or stop by a coffee shop before heading home for the evening.
This is sometimes called habit stacking or activity chaining: using an established routine or commitment as the cue for another activity. It reduces the number of decisions you have to make and eliminates the additional hurdle of convincing yourself to leave the house again.
The broader principle is to plan for the version of yourself who might have less energy or motivation later in the day. A little advance planning can make it easier to maintain the routines, social connections, and activities that support your mood throughout the winter.
5. Maintain a Consistent Sleep Schedule
Changes in daylight can affect our circadian rhythms, and people experiencing winter-pattern SAD may notice increased sleepiness or a tendency to sleep longer than usual.
Although it can be tempting to spend more time in bed when it's dark and cold outside, maintaining a relatively consistent sleep schedule can help support mood and energy.
Try to:
Wake up at approximately the same time each day, including weekends.
Get exposure to natural light in the morning.
Maintain a relaxing bedtime routine.
Avoid using extended naps or sleeping in as your primary way of coping with low energy.
The goal is to get enough sleep while maintaining a predictable rhythm. More time in bed doesn't necessarily translate into feeling more rested.
6. Don't Overlook Professional Treatment
Lifestyle changes can be helpful, but they aren't a substitute for treatment when someone is experiencing significant depression.
Cognitive behavioral therapy has been adapted specifically for seasonal affective disorder (CBT-SAD). In addition to addressing unhelpful thought patterns associated with winter, this approach incorporates behavioral activation: intentionally scheduling activities that provide enjoyment, connection, and a sense of accomplishment.
Research comparing CBT-SAD with light therapy has found both to be effective. Some research suggests that the benefits of CBT-SAD may be more durable across subsequent winters.
Antidepressant medication may also be appropriate for some individuals. In particular, bupropion XL has FDA approval for preventing seasonal depressive episodes in people with a history of SAD.
Vitamin D is another commonly discussed option. Although deficiency can be a concern during the winter months, research on vitamin D supplementation as a treatment for SAD has produced mixed findings. It's worth discussing testing and supplementation with your healthcare provider, particularly if you have documented deficiency, rather than assuming a supplement will resolve seasonal symptoms.
If you notice a recurring pattern of depression each fall or winter, consider discussing treatment options before symptoms become particularly difficult to manage. You don't have to wait until you're struggling significantly to seek help.
