October 6, 2021

3 Strategies to Fight Seasonal Affective Disorder

Helpful tips to ward off the winter blues

A person wearing a white long-sleeved shirt sitting with her eyes closed

Do you find yourself struggling with those cold, dreary days of fall and winter? It’s normal to feel a little down if you live for the warm-weather months. But if you routinely feel sad for no reason, have trouble sleeping and spend most of your days on the couch eating comfort food and binge-watching your favorite shows, you might be experiencing seasonal affective disorder (SAD).

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

What is SAD?

SAD, also called seasonal depression, is a form of depression that is usually experienced during the late fall when there is less sunlight and the days are shorter and colder. Seasonal depression can also happen in the summer, but it’s much less common.

While millions of people live with SAD, women are more likely to experience it than men. SAD is also more commonly experienced in cloudy parts of the country or areas that are farther away from the equator.

Tips to manage symptoms of SAD

You might just think that you’re in a funk and can shake it off. But with SAD, it can go much deeper. Symptoms may include:

  • Feelings of sadness or a serious mood shift when the seasons change.
  • Lack of energy.
  • Cravings for carbohydrates.
  • Overeating.
  • Feeling irritated, hopeless or worthless.
  • Loss of interest in pleasurable activities, including loss of sexual interest.
  • Difficulty with sleep, either by sleeping too much or experiencing insomnia.
  • Thoughts of death or suicide.

Symptoms of SAD tend to pop up later in the fall or early in the winter and they tend to subside during the warmer months.

How to fight seasonal depression

If you’re trying to loosen SAD’s grip naturally, psychologist Scott Bea, PsyD, offers some helpful suggestions for managing it.

1. Try an exercise program

Most people spend less time outside and as a result, their levels of physical activity decrease. However, if you think you might be experiencing SAD, exercise could be a good way to combat it.

“Moving your body will compete with that tendency to be sluggish and can produce good brain chemistry,” says Dr. Bea.

Advertisement

Consider indoor activities that you’d enjoy. You might try yoga or running on a treadmill. If you’re feeling more adventurous and want to brave the elements, go skiing or snowshoeing to make the most of the cold weather.

2. Create social situations

The colder months tend to increase our urge to hunker down and stay home — which then results in much less social interaction. If this sounds like you, Dr. Bea recommends connecting with others regularly. Social interaction can help lift your spirits. It can also help you get out of your head.

“Creating a new social obligation can motivate us. Anything that makes you take part in activities that allow you to be engaged outside of your self-awareness is useful for people who are living with SAD.”

3. Use light therapy

Experts believe SAD is triggered by changes in our exposure to sunlight. A recent study showed that bright light therapy could be an effective treatment for SAD, but larger studies still need to be done regarding this option.

Light therapy is administered by a device that contains white fluorescent light tubes covered with a plastic screen that blocks ultraviolet rays. Light therapy boxes range in intensity, up to 10,000 lux of light. According to Dr. Bea, many health professionals recommend treating SAD by sitting in front of 10,000 lux light for 30 minutes every morning. While it’s generally safe and well-tolerated by most people, those with certain health conditions shouldn’t try it.

“Light therapy is not appropriate for those with conditions such as diabetes or people with retinal damage because it could make those conditions worse.”

Dr. Bea also recommends eating a well-balanced diet, which includes sufficient amounts of vitamins and minerals.

Advertisement

“Healthy eating will help you have more energy even though your body might be craving those starchy foods and sweets.”

If the depression sticks around for more than two weeks, talk with your doctor. Medication or psychotherapy may also help.

When should you get seasonal depression help?

According to the National Institute of Mental Health, to be diagnosed with SAD, the following criteria have to be met:

  • A person must have symptoms of major depression or exhibit symptoms of SAD.
  • Episodes of depression must occur during specific seasons for at least two consecutive years. However, it’s possible to not experience SAD symptoms yearly.
  • Symptoms have to be much more frequent than other episodes of depression experienced at other times of the year during a person’s lifetime.

If these statements apply to you, your healthcare provider or a mental health professional can develop a treatment plan to help you beat seasonal depression.

Learn more about our editorial process.

Related Articles

person sitting up in bed looking out the window
July 11, 2023
Yes, You Can Get SAD in the Summer

If you experience warm weather seasonal depression, you’re not alone

Friends laughing and spending time together outside in winter.
December 15, 2022
How the Norwegian Concept of Koselig Can Get You Through the Winter

Cozying up with friends and family can make cold, dark days more meaningful

Family working out inside the house while it's snowing outside.
December 8, 2022
Winter Blues Got You Down? Here’s How To Cope

Step back from social media, set boundaries and spot the symptoms of SAD

Woman outside walking in windy winter weather
December 6, 2021
Can Weather Changes Make You Sick?

An expert explains how seasonal weather changes affect our health

A child sits at the kitchen table eating while a large sun lamp shines natural light next to them.
December 1, 2021
How Light Therapy Can Help With Seasonal Affective Disorder (SAD)

We shine a light on how light therapy can improve your mood

man using SAD lamp in winter
September 17, 2020
Will a SAD Sun Lamp Actually Make You Happy?

Light therapy can boost sleep and help fight depression

woman suffering from seasonal depression
August 20, 2020
Could the Pandemic Make Your Seasonal Depression Worse?

Plus, helpful tips for managing SAD during these challenging times

Person studying with headphones on, with laptop and notepad
March 28, 2024
Brown Noise May Help You Focus and Relax

Thunder, waterfalls and heavy rain — these low-frequency sounds might help cancel out disruptive noises and thoughts

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

person getting a sinus massage between brows
5 Sinus Massage Techniques To Relieve Pressure and Promote Drainage

A gentle touch in all the right places may help drain your sinuses

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Ad