As the seasons shift, so can our moods. Many people notice a dip in energy and motivation during the colder, darker months; for some, these changes go beyond the occasional winter blues. If you find yourself feeling persistently down, struggling with motivation, or losing interest in activities you once enjoyed, you may be experiencing seasonal affective disorder (SAD) or another type of depression.

Understanding the differences between depression and seasonal affective disorder—and knowing how to treat SAD—can help you create a treatment plan that works for you.

Understanding Depression and Seasonal Affective Disorder

Depression is a mental health condition that can occur at any time of the year. It’s characterized by persistent feelings of sadness, loss of interest in hobbies and social activities, changes in sleep and appetite, fatigue, and difficulty concentrating. Depression varies in severity and often requires professional support to manage.

Seasonal affective disorder (SAD), on the other hand, follows a seasonal pattern, most commonly emerging during the winter months when daylight hours are shorter. People who experience SAD may feel sluggish, struggle with motivation, and have difficulty maintaining their usual routines. The symptoms of seasonal affective disorder tend to improve with longer daylight hours in spring and summer.

Recognizing the Symptoms of SAD

The symptoms of seasonal depression are similar to those of major depression, but they tend to follow a seasonal cycle. Common symptoms of SAD include:

  • Persistent sadness or low mood
  • Loss of interest in hobbies and social activities
  • Increased fatigue and low energy levels
  • Difficulty concentrating
  • Sleeping too much or experiencing insomnia
  • Changes in appetite, often craving carbohydrates
  • Feelings of hopelessness or worthlessness

If these symptoms primarily appear during the shorter days of fall and winter and improve as daylight increases, you may be experiencing seasonal affective disorder.

How to Treat Seasonal Affective Disorder

Managing symptoms of SAD often requires a combination of lifestyle changes, therapy, and sometimes medical intervention. Here are some effective strategies to improve your symptoms and support your mental health during the winter months:

1. Try Light Therapy with a Light Box

One of the most well-researched treatments for seasonal affective disorder is light therapy. A light box mimics natural sunlight, helping to regulate mood-related hormones like serotonin. Sitting in front of a light box for 20-30 minutes each morning can help improve your symptoms by reducing fatigue and boosting your overall mood. The Mayo Clinic recommends using a light box that provides exposure to 10,000 lux of light, and to use it in the morning (within an hour of waking up). 

2. Stay Active with Regular Physical Activity

Exercise is a natural mood booster. Engaging in physical activity releases endorphins, which help counteract symptoms of depression. If you can also add a short daily walk outside to your routine, that can provide additional benefit, since natural sunlight helps regulate your body’s internal clock and improve your overall well-being. Keep in mind, however, that if you live in a northern region of the country (hello, Minnesota), you may still want to supplement your light exposure with a light box. 

3. Consider Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is an evidence-based approach that helps individuals challenge negative thought patterns and develop effective coping strategies. Studies show that cognitive behavior therapy can be a powerful tool in managing symptoms of seasonal affective disorder, providing long-term relief by changing how individuals respond to seasonal changes.

4. Maintain a Consistent Routine

The shorter days of winter can disrupt sleep patterns and daily rhythms. Sticking to a structured routine—waking up at the same time, eating balanced meals, and engaging in regular movement—can help regulate your body’s internal clock and improve your mood. In other words, taking care of your body helps build resilience during the winter months. 

5. Seek Support from a Mental Health Professional

If your symptoms persist or become overwhelming, reaching out to a mental health professional can provide valuable guidance. A therapist or psychiatrist can assess your symptoms and recommend appropriate treatments, including therapy or medication if needed. They can also help you learn coping strategies and other ways to reduce the intensity of your depressive symptoms.  

Creating a Personalized Treatment Plan

Everyone’s experience with mental health conditions is unique, which is why a personalized treatment plan is essential. Your approach may include a mix of light therapy, cognitive behavioral therapy, physical activity, and other lifestyle changes. Keeping track of your mood patterns throughout the seasons can help you make proactive adjustments and better manage your symptoms of seasonal depression.

Get Support at LynLake Centers for WellBeing

While seasonal affective disorder and depression share similarities, they require different approaches to treatment. Recognizing the symptoms of seasonal affective disorder early and implementing effective strategies—such as light therapy, cognitive behavior therapy, and lifestyle modifications—can help you take charge of your mental well-being.

If you find yourself struggling, LynLake Centers for WellBeing is here to help. Our compassionate team of mental health professionals provides personalized support to help you navigate seasonal mood changes and create a treatment plan that works for you. Contact us today to schedule an appointment and take the first step toward feeling better.