30 Tips for Dealing With Seasonal Affective Disorder

Here are 30 helpful tips for anyone impacted by seasonal affective disorder:

1. Talk to a Mental Health Professional

“Medication and therapy can help with your symptoms, even if they only last for a few months, and they can make your situation feel significantly more manageable.” – Nicole Arzt, LMFT

“If you’re on medication talk to your prescriber about increasing your dosage or adding a medication that you can take as needed.” – Alisha Powell, PhD, LCSW

“A professional can assess whether you have any dietary insufficiencies, such as low Vitamin D levels, that may be affecting your overall mood. Supplements may be recommended to regulate your energy levels, or, if necessary, a psychiatrist may prescribe antidepressant medication. If you notice a drastic and annually recurring change in your mental or emotional health, do not ignore it. Get evaluated by a medical professional and explore medication options.” – Logan Jones, PsyD

2. Get a Light Box

“You can order a special light box online that will mimic natural outdoor light that is typically lacking in the winter months. If you sit in front of this light within the first hour of waking up each day, this exposure can trigger particular neurotransmitters to be released which will help elevate mood for the rest of the day.” – Dr. Lindsay Israel

3. Have a Game Plan in Advance

“Seasonal Affective Disorder can be draining and it’s important that you create a sustainable self care plan to help you get through the rough times. Think about joining a support group, take a fun course or start a hobby. Many people find it helpful to invest in a sun lamp and bright lighting so that they feel like they are experiencing more daylight.” – Alisha Powell, PhD, LCSW

4. Let Loved Ones Know What You’re Going Through

“As with most mood disorders, it is good to let loved ones know about needing extra support. It is not always easy to discuss mental health issues but letting loved ones know about it can help in providing the individual with understanding, patience, and support, which will be needed.” – Dr. Cheryl Andaya

5. Socialize in Small Doses

“While SAD may lead to social withdrawal, try to maintain a balance. Schedule brief, low-pressure social interactions with friends or loved ones to combat isolation without overwhelming yourself.” – Dr. Leslie Becton , EdD LPC, Certified Coach

6. Plan Creative Indoor Activities to Do With Friends

“Constantly being indoors also creates boredom that can worsen seasonal affective disorder. To cope, brainstorm creative ways to get together with friends and family. Plan potlucks, throw watch parties, join book clubs, or throw themed parties just for the sake of getting together. Some ideas about out-of-the-norm parties include paint-and-sip parties, redecorating parties, closet swap parties, and binge-watching parties. The new activity can offer some entertainment, and the socializing helps with feeling supported during the more difficult months.” GinaMarie Guarino, LMHC, PsychPoint

7. Get Outside Whenever Possible

“I encourage my clients to get natural sources of light as often as possible. Eat your meals outside, take walks, even just reading a book outside can make a tremendous difference in your mental health.” – Nicole Arzt, LMFT

“SAD is a result of shorter days, translating to less exposure to sunlight. Light has a crucial role to play in proper brain functionality. If you take walks in the sunlight, it can help to manage SAD.” – Pierce Biglefthand, Licensed Addiction Counselor (LAC), ChoicePoint Health

“Even on cloudy days, scheduling a daily walk for around noon, when the sun is at its highest, will help us produce vitamin D. If you can’t get outside, leave the blinds and curtains open to let in some natural light.” – Gary Tucker, Licensed Psychotherapist, D’Amore Mental Health 

8. Take a Cold Shower or Swim in Cold Water

“Cold water can increase blood flow, boost mood, and help alleviate symptoms of depression. Always consult with a healthcare provider before starting any new physical activities.” – Dr. Harold Hong, New Waters Recovery

9. Buy a Warmer Jacket

“We know that increasing physical activity, especially physical activity outside, can push back against the power of SAD. We also know that building up the motivation to go outside on a beautiful summer day can be challenging for some. In the winter, excuses build because it’s colder, wetter, and an overall less appealing experience. People who are dedicated to managing their SAD should invest in a jacket or coat that is warmer and waterproof to improve the comfort when outside.. This practical measure can encourage outside activity without weather being a factor.” – Eric Patterson, LPC

10. Incorporate Creative Arts into Your Self-Care – Or Meet With an Art Therapist!

“Engaging in creative activities like painting, drawing, or sculpting can provide an emotional outlet and a sense of accomplishment. Art therapy can be a unique way to express and process emotions related to SAD.” – Marissa Moore, LPC, Mentalyc

11. Volunteer With Animals

“Studies have shown that interacting with animals can reduce stress, improve mood, and increase social support. Volunteering with animals can also provide a sense of purpose, accomplishment, and gratitude. You can look for local animal shelters, rescue groups, or therapy programs that need volunteers. You may also consider adopting or fostering a pet if you have the time and resources.” – Ketan Parmar, MBBS, DPC, Psychiatry MD

12. Take In Sunlight Right When You Wake Up

“Try opening the blinds or curtains as soon as you get up. This influx of natural light is an instant sign to your body that your day has started. Melatonin is a hormone naturally produced by the body that regulates our sleep. Darkness triggers the body to produce more melatonin, which is why the darker winter months tend to leave us feeling more tired and sluggish. This feeling is magnified for those living with SAD, and exposing yourself to sunlight first thing in the moment is a great way to trick the body into elevated energy levels.“ – Logan Jones PsyD

13. If You Can’t Get Natural Sunlight in the Mornings, Use a Sunrise Alarm Clock

“Waking up during the winter months can be difficult. Our bodies are accustomed to sleeping when it’s dark and being up during daylight hours. A sunrise alarm works in a similar way to the sun rising to wake you up. You set a time that you want your alarm clock to go off. Twenty to thirty minutes before the set time your sunrise alarm clock starts to light up. The gradual light of the lamp tells our body that it’s approaching the time to wake up and cortisol is released. When the alarm goes off, our body is prepared, and it’s not such a shock to the system.” – Laurie Singer, MS., LMFT, BCBA

14. Utilize Aromatherapy

“Certain scents like lavender and bergamot have been found to reduce anxiety and promote calmness. However, more research is needed to confirm their effectiveness in treating SAD.” – Dr. Harold Hong, New Waters Recovery

15. Create a Winter-Friendly Exercise Routine

“Exercise is an important treatment for any mood disturbance, especially if you do it consistently. Even with seasonal affective disorder, you’ll find the same mood boosting benefits that exercise can provide in other forms of depression. Outdoor exercise is especially beneficial, if you’re able to bundle up and get active. If the weather is a problem for your usual outdoor run or hike, try snowshoeing or skiing.” – Dr. Patricia Celan

“For some, during the colder months, it can be challenging to engage in outdoor activities. Explore indoor exercise options such as yoga, dance classes, or even using workout videos at home. Staying active will not only elevate your mood but also increase energy levels.” – Danyell Taylor MSW, LCSW, M.Ed

16. Eat Nutritious and Varied Foods

“We undermine the effectiveness of diet on our mental well-being. Eat healthy scrumptious foods to stay at the best of your physical health. Don’t forget that mental and physical health are closely related.” – Pierce Biglefthand, Licensed Addiction Counselor (LAC), ChoicePoint Health

17. If the Tip Above Feels Tricky, Do Food Prep in Advance

“Prepare some meals and freeze them before the Winter starts, or compile a list of very simple recipes they can rely on during the winter months. SAD often leaves people with low energy. You end up taking shortcuts with your food and meal prep as a way to conserve the little energy you have during the winter months. This can lead people to eating more fast food, less nourishing food, or lacking nutrients they need, thus compounding the effects of SAD. By having nourishing meals ready to heat up or easy to make, it allows people the chance to feel nourished while conserving their limited energy.” – Jenna Brownfield, PhD, LP

18. Try Infrared Sauna Therapy

“Some individuals have reported relief from SAD symptoms through regular sessions in an infrared sauna. The heat and light therapy from these saunas may boost mood and energy levels.” – Marissa Moore, LPC, Mentalyc

19. Learn a New Skill

“Learning a new skill can stimulate your brain, boost your self-esteem, and give you a sense of achievement. It can also distract you from negative thoughts and feelings and help you cope with boredom. You can choose a skill that interests you or challenges you, such as playing an instrument, learning a language, knitting, or painting. You can also join online classes or communities to learn from others and make new friends.” – Ketan Parmar, MBBS, DPC, Psychiatry MD

20. Avoid Overindulging in Alcohol

“It’s easy to become engrossed in the festivities and consume alcohol during holiday celebrations without stopping to consider how much we are actually consuming or to feel pressured to consume alcohol when we don’t really want to. Having a beer is a common way to relieve stress or celebrate, but using alcohol to cope with depression can quickly spiral into an unhealthy dependence, just as many of us frequently dismiss overindulging in holiday desserts. Alcohol is also a depressant, a substance whose use is known to disturb the brain’s normal chemical balance and lower mood.” – Michelle English, LCSW, Healthy Life Recovery

21. Get Enough Healthy Sleep

“Getting sufficient, quality sleep to meet your sleep ‘need’ is critical for mental health and emotional wellbeing, making it an important factor in managing symptoms of Seasonal Affective Disorder. Healthy, naturalistic sleep — the kind you get from sleep hygiene behaviors like keeping a regular sleep schedule and getting as much natural light in the morning and throughout the day as possible, not the “manufactured” sleep you get from things like alcohol and sleep aids — helps regulate mood and stress hormones, improves cognitive function, and boosts the immune system, all of which can counteract the depressive symptoms commonly experienced with SAD.

Additionally, sleep plays a vital role in the secretion and regulation of serotonin, a neurotransmitter directly linked to mood stabilization. A lack of sleep can disrupt this balance, potentially exacerbating symptoms of depression and irritability.

How much sleep do you need? It can be hard to know. Sleep needs are genetically determined (not everyone needs 8 hours) and can change based on physical circumstances (like illness—when we’re sick we need more) as well as whether we need to catch up on sleep. A good rule of thumb though is that any amount of tiredness during the day is a sign you’re not getting enough.” – Chester Wu, MD

22. Try Virtual Reality Therapy

“Emerging research suggests that VR therapy can be used to simulate environments and experiences that promote relaxation and well-being. Virtual environments with warm, sunny settings could be beneficial for SAD.” – Marissa Moore, LPC, Mentalyc

23. Experiment With Alternative Therapies

“In addition to traditional therapies, some alternative treatments like acupuncture and massage therapy have shown promise in relieving symptoms of SAD. These therapies can help reduce stress, promote relaxation, and release endorphins, enhancing overall well-being.” – Danyell Taylor MSW, LCSW, M.Ed

24. Establish a Routine & Stick to It

“In the fall and winter months, it can become easy to neglect our normal routines. It’s cold outside, and venturing out of the house for social events seems to demand too much energy. For individuals living with seasonal affective disorder, however, it’s critical to maintain as much normality in your routine as possible. Holding fast to the things you love like good friends and fun hobbies keeps you anchored to positive energy, which counteracts the symptoms of SAD.

If you cannot muster the energy to be a social butterfly, don’t worry. Simply implement some regimented activities you can do in your own time from the comfort of your own home. Be it learning a new recipe or reading a good book, punctuating your day with activities you look forward to helps combat depressive episodes.” – Logan Jones, PsyD

25. Redecorate Your Surroundings

“Find ways to brighten your home, perhaps with the aid of an interior designer (if you can afford one). This could include installing a skylight (a way to also conserve energy);adding lighting to darker rooms in your home; and adding bright colors, by painting walls, adding bright, colorful paintings to walls; and making sure decor is bright, and cheerful. During the holidays make sure to “deck the halls.” Make sure your tree contains lots of bright lights and sparkling decorations. That goes for your home, in general—indoors and out.” – Bruce L. Thiessen, PhD

“Incorporating elements of nature into your living and working spaces, such as indoor plants, natural light, and natural materials, can help create a more positive and uplifting environment.” – Marissa Moore, LPC, Mentalyc

26. Avoid Negative Thoughts

“The first step in avoiding this is to notice when it’s happening in the first place – the most effective way to do this is to practice mindfulness, and mindfulness meditation. If you’re new to mindfulness I recommend starting with a smartphone app – there are numerous good ones, but my top recommendations for scientific validity and meditation quality are Headspace and 10% Happier.

“The second step is to know what you’re being mindful for: unhelpful thinking styles. Unhelpful thoughts are thoughts that hurt you emotionally, whether or not they’re ‘right’ or ‘wrong,’ and take regular-intensity emotions and boost them into highly disruptive or unpleasant emotions. Examples of these lines of thinking are thinking in black and white, intentionally disregarding the importance of positive things in your life, and jumping to (negative) conclusions.” – Aaron Weiner, PhD

27. Take up Meditation and Mindfulness Practices

“Mindfulness practice is a wonderful way to stay on top of mood fluctuation. Meditation allows us to remain tuned in to the present moment, which helps us focus on the good and improve general outlook on life.. I’m a big advocate for meditation as a regular part of a healthy wellness routine, but if you find yourself struggling with seasonal depression, definitely consider picking it up as the weather begins to shift.” – Logan Jones, PsyD

28. Practice Laughter Yoga

“Laughter is a natural mood lifter. Consider joining a laughter yoga class, where participants engage in laughter exercises and deep breathing. The combination of laughter and deep breathing may help combat SAD symptoms.” – Marissa Moore, LPC, Mentalyc

29. Plan a Trip

“Traveling can expose you to new places, cultures, and experiences that can enrich your life and broaden your perspective. It can also increase your exposure to natural sunlight and vitamin D, which are important for your mood and health. You don’t have to travel far or spend a lot of money to enjoy the benefits of traveling. You can plan a day trip to a nearby park, museum, or town. You can also use virtual reality or online platforms to explore different destinations from your home.” – Ketan Parmar, MBBS, DPC, Psychiatry MD

30. Remember That It’s Temporary!

“Keep in mind that the seasons change. Winter is only a passing season, and after that, the length of the day begins to increase once more. This simply reminds us that there is something to look forward to, and eventually, a change will come.” – Gary Tucker, Licensed Psychotherapist, D’Amore Mental Health 

How to Find a Therapist for Seasonal Affective Disorder

To find the right therapist to help you address SAD, you could explore options from an online therapist directory, ask someone you know and trust if they have any recommendations, or seek a referral from a nearby doctor’s office. Therapist fees will vary, with session rates often between $50 and $150 without insurance. With insurance coverage, the out-of-pocket costs per session could be very low.