How to Cope with Seasonal Affective Disorder in Winter Months

Do the winter months get you down and leave you wondering where all your energy went? Do you feel tired and unmotivated, wanting to lay on the couch or in bed all day? Are you like Maggie, a wife and mom, who works remotely from home? In late fall, Maggie’s mood begins to change with the season, going from upbeat to sad and depressed. She no longer enjoys her favorite activities – spending time with her daughters hiking, cooking meals as a family, or even reading a good book. Does Maggie have the winter blues or seasonal affective disorder, a type of depression related to winter’s shorter daylight hours?

What is Seasonal Affective Disorder

SAD is not just the winter blues, it causes distress to the point that one’s energy, mood, and daily life is significantly disrupted. Symptoms usually seen in SAD include persistent low mood or sadness; loss of interest in ordinarily enjoyable activities, sleeping too much and still feeling fatigued; carbohydrate cravings; weight gain; and more trouble concentrating than usual. Keep reading if this sounds familiar. There is hope.

How to Cope with SAD

If you, like Maggie, experience SAD, here are some proven ways to navigate the season:

• Light therapy

  • One of the best ways to treat SAD is light therapy. A lamp that mimics sunlight is used to help improve mood and regulate your circadian rhythms. All you have to do is sit near the lamp where its glow can reach your eyes for 20-30 minutes in the morning without looking directly at it.

• Go outdoors 

  • Natural sunlight makes a difference even if it is cloudy. Take a midday walk outside, sit near a window to get some sunlight, or take up an outdoor winter activity.

• Maintain a routine

  • To boost energy and mood, have a set schedule for your exercise, healthy eating, and sleep. 

• Socialize

  • Isolating yourself can make SAD even worse. Reach out to family and friends, join a club or volunteer.

• Create a warm environment in your home

  • Make your home a comfortable sanctuary. Use soft lighting, warm blankets, seasonal decorations. Create a cozy reading nook.

• See a therapist

  • Cognitive Behavioral Therapy (CBT) is highly effective in treating SAD. The therapist can teach you how to reframe negative thoughts and develop coping strategies.

• See your physician

  • See your doctor for treatment options if your symptoms are severe. Antidepressants and long-term therapy may help.

Difficult days are okay, they are part of life. Celebrate the wins no matter how small, such as taking a walk. Practice self-compassion when you feel overwhelmed. Resilience is built in small consistent steps. Brighter days are ahead. 

If you ever struggled with the weight of the winter months like Maggie, what steps might you take to embrace the season and care for yourself? The key is to start small and be patient. Every effort counts. Just know that you are not alone in your journey. Help is available.

Written by Rhonda Gates, LPC Associate; Supervised by Jenai Tidwell, LPC Supervisor