Easing Seasonal Depression: 14 Tips

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14 Ways to Ease Your SAD Symptoms

Here are 14 things you can try to ease your symptoms of seasonal depression.

1. Talk With Your Doctor or Healthcare Provider

Because SAD is a form of depression, it needs to be addressed by a mental health professional. “There are a number of screening questions that can help determine if someone is depressed,” says Deborah Pierce, MD, MPH, a family medicine specialist at the University of Rochester Medical Center in New York.

“Your doctor will be able to sort out whether you have SAD as opposed to some other form of depression.” If you have SAD, a professional can help you identify the condition and work through it.

2. Ready Your Mind in the Fall

Preparation for the summer-to-fall transition isn’t limited to wardrobe updates or getting your home ready for the new season — consider preparing your mind, too.

Regularly allotting time for mood-boosting activities can help people feel physically and psychologically healthier, says the psychologist Kim Burgess, PhD, an adjunct associate professor of psychiatry and behavioral sciences at the George Washington University School of Medicine and Health Sciences in Washington, DC.

“It’s better to set yourself up for the winter season by starting in the fall season — doing enjoyable activities, initiating friend group chats and outings, choosing fun hobbies, and engaging in clubs or community service,” says Dr. Burgess.

Regularly taking part in these activities ahead of time is much easier than trying to start from scratch once the winter blues have already set in, she adds.

3. Try Light From a Box

Bright light therapy involves exposure to artificial light to keep one’s circadian rhythm on track. Research shows it is widely considered a first-line treatment option for SAD.

One way to try bright light therapy is to use a light therapy box. Also known as phototherapy boxes, these devices give off light that mimics sunshine and can help in the management of SAD.

The light from the therapy boxes is significantly brighter than that of regular light bulbs, and is provided in different wavelengths.

Typically, you’ll sit in front of the light box for about 20 to 30 minutes a day. This is believed to result in a chemical change in your brain that boosts your mood and alleviates symptoms of SAD. Experts usually recommend using the light box within the first hour after you wake up in the morning.

Although often safe and effective, light therapy boxes are not regulated by the U.S. Food and Drug Administration (FDA). Be sure to talk with your doctor about whether a light therapy box is right for you.

4. Use Dawn Simulators

Dawn simulators can help some people with SAD. These devices are alarm clocks, but rather than waking you abruptly with beeping or loud music, they produce light that gradually increases in intensity, just like the sun.

Different models of dawn simulators are available, but the best ones use full-spectrum light, which is closest to natural sunlight. Researchers behind an older study found that dawn simulators were as effective as light therapy for people with mild SAD.

5. Consider Antidepressants

If light therapy or psychotherapy don’t completely relieve your symptoms, prescription antidepressants may help you overcome seasonal depression, as long as you avoid depression medications that might make you sleepy, per the Royal College of Psychiatrists.

When taking antidepressants for SAD, you’ll typically need to use the medication from autumn until spring, the organization says.

It’s important to recognize when the symptoms of SAD start, and to see your doctor for a prescription before they escalate, says Ani Kalayjian, EdD, a psychotherapist based in the New York City area.

6. Prioritize Social Activities

Research has found a causal relationship between social isolation and depression, says Burgess. One study addressed the mental health impact of quarantining during the pandemic. The researchers reported that such periods of isolation can have a long-term psychological impact on people, including symptoms of depression and post-traumatic stress disorder (PTSD).

Finding creative ways to stay connected with others is important, says Burgess. If wintertime darkness or weather has you staying indoors more than desired, there are ways other than in-person interactions to socialize.

“When the winter weather makes it super cold to be outside or unsafe to drive, we can FaceTime with friends and extended family members or set up Zoom calls with them,” Burgess says.

7. Add Aromatherapy to Your Treatment Plan

Aromatherapy is the use of essential oils for therapeutic purposes, and it may alleviate lessen the symptoms of SAD.

A review study from 2020 indicated that essential oils could reduce symptoms of depression and other psychological issues like anxiety and sleep problems, although the study did not address SAD specifically. The authors also noted that evidence of the mental health benefits of essential oils is limited, so it was too soon to draw conclusions about their usefulness.

When it comes to SAD in particular, essential oils could influence the area of the brain that’s responsible for controlling moods and the body’s internal clock. This internal clock, in turn, influences sleep and appetite, Dr. Kalayjian says.

Although the evidence for aromatherapy may be limited, essential oils could be a simple and safe way to improve mental well-being — particularly when paired with another soothing activity, like taking a bath or enjoying company by candlelight.

The safest ways to use aromatherapy include body oils, aroma sticks, and jewelry made with absorbent materials to which you can apply essential oils, according to John Hopkins medicine. The organization advises against ingesting essential oils or using essential oil diffusers.

8. Stick to a Schedule

People who live with SAD often have trouble sleeping at night and getting up in the morning. A regular sleep schedule often improves sleep and alleviates symptoms of seasonal depression.

“Keeping a regular schedule will also expose you to light at consistent and predictable times,” Pierce says, which is beneficial for your circadian rhythm. And eating at regular intervals can help you avoid overeating. According to Mayo Clinic, many people who live with SAD find they gain weight in the winter.

9. Get Moving

As it does with other forms of depression, exercise can help with SAD. Exercise can also offset the weight gain that is common with SAD, Kalayjian says.

Outdoor exercise is most helpful for relieving SAD symptoms, due to the exposure to daylight. But if you can’t exercise outside because it’s cold or snowy, try using a treadmill, stationary bike, or elliptical machine set close to a window at home or at the gym.

10. Let the Sunshine In

If you have seasonal depression or wintertime SAD, you’ll want to get outside as much as you can during the day to take advantage of what sunlight there is. On cold days, bundle up and take a stroll around the block.

Additionally, when you’re indoors, keep your blinds open to let in as much natural light as you can. If you’re working remotely, you could also try to choose a workspace near a source of natural light if possible. Per Yale Medicine, indoor lighting is much dimmer than natural light, and this unnatural, dimmer lighting can negatively affect SAD symptoms.

11. Take a Vacation or ‘Staycation’

A winter vacation to warmer climates can improve symptoms of SAD by helping you escape cold and overcast skies, Kalayjian says. Even a short break from your daily routine in a sunny place can be helpful.

“The excitement that can lift your mood can start as you prepare for your vacation and linger for a few weeks after you return,” Kalayjian adds.

If budget is a challenge, consider planning a staycation instead. Take time off from work and spend more time outside, while also finding ways to experience typical vacation activities within your own home and community.

12. Consider Avoiding Alcohol

People may drink more for many different reasons during times of stress or sadness, Burgess says. “When someone is feeling ‘down’ they are more likely to drink alcohol, but drinking causes further depression, hence the downward spiral,” she explains.

Also, if you notice that you’re drinking on more days of the week than before, or drinking a larger amount of alcohol than you used to, these changes could eventually lead to an addiction, she says.

Burgess says it’s important to determine what’s behind the behavior. She suggests asking yourself, “Why do I think I’m drinking more?” If you think you may have a drinking problem, talking with your doctor can also help, Burgess adds.

13. Keep a Journal

Writing down your thoughts can have a positive effect on your mood. “It can help you get some of your negative feelings out of your system,” Kalayjian explains.

Journaling works by helping you prioritize life’s problems, identify your depression triggers, and find better ways to control them.

Include your thoughts, feelings, and concerns when you journal. A good time to do so is at night so that you can reflect on all that happened that day.

14. Get Enough Vitamin D

Vitamin D deficiency may be a risk factor for depressive symptoms. Low levels of vitamin D have been found in people with SAD, according to the National Center for Complementary and Integrative Health.

Experts don’t know for sure whether vitamin D supplements can relieve symptoms of SAD, but ensuring you get enough sunlight during the day and incorporating vitamin D-rich foods into your diet is a great idea.

Talk to your doctor about testing your vitamin D levels and whether supplements would be right for you, Kalayjian suggests.

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Easing Seasonal Depression: 14 Tips

14 Ways to Ease Your SAD Symptoms