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As much as we love the coziness of fall and winter, the darker days and colder weather can also serve as a trigger for seasonal affective disorder (SAD). In case you’re unfamiliar, SAD is a type of depression that typically affects people during the fall and winter months — times when your circadian rhythm is thrown off by the dreary weather. In fact, research suggests that up to 30 percent of people with depression or bipolar disorder notice different symptoms when the seasons change. Although SAD can impact everyone differently, it’s often characterized by symptoms like:
- Extreme fatigue
- Weight gain
- Stress or anxiety
- Trouble concentrating
- Sleep problems
- Social withdrawal
- Loss of interest in otherwise pleasurable activities
- Mood swings
Thankfully, if you notice the seasonal shift taking a toll on your mental health, there are some ways to alleviate symptoms. If you’re wondering how to help seasonal affective disorder, we asked mental health professionals for their best tips. Ahead, they shared some expert-approved strategies to feel more like yourself again — even when the days start looking a little gloomier — featuring foods to eat, products to try, and small lifestyle changes you can incorporate into your daily routine. As a note, if you find yourself needing additional support, don’t hesitate to reach out to a mental health care provider who can give you more personalized medical advice and help you better manage SAD.
Experts Featured in This Article:
Kenneth Yeager, PhD, LISW-S, LICDC, is a clinical professor at Ohio State University, and director of the Stress Trauma and Resilience (STAR) program.
Bradley Seymour, PhD, is an associate teaching professor of psychology at Syracuse University.
How to Help Seasonal Affective Disorder
Seasonal affective disorder can feel overwhelming at times. Here’s what mental health experts recommend to help manage the symptoms:
- Talk a Walk: One simple step you can take to help manage seasonal depression is to go on daily walks within a few hours of waking up. Exercise helps your body release endorphins (chemicals creating a positive and euphoric feeling in your body), and a morning walk is a gentle way to get your body moving. “Walking when there is morning sunlight exposure will also help keep your body’s clock on track,” says Ken Yeager, PhD, LISW-S, LICDC. You can even try TikTok’s “hot girl” walk as a form of moving meditation.
- Get Outside: Immersing yourself in nature can have a powerful effect on your mental and physical health. It may be especially useful for depression, with research showing that “forest bathing,” or walking in an outdoor setting, can lower your stress hormones, decrease blood pressure, lower your heart rate, and improve immune function.
- Stay Social: It can be tempting to isolate yourself and stay inside all day, but it’s important to get out and socialize with your friends and family. “Stay social and active through the stretches of cold, rain, and grey,” Dr. Yeager says.
- Add Light to Your Space: Light — especially that which mimics the outdoors — can have a serious impact on your mood. Brighten up your space, wherever you are, as much as possible. Open the blinds, get out into sunlight as much as you can, or invest in a light box (aka a “SAD light”). The Mayo Clinic recommends light therapy as a fundamental part of SAD treatment. Another study from Kovtun and Rosenthal found that sunlight significantly impacted the daily movement of both mentally healthy and ill participants, potentially suggesting that participants felt more positive and/or energetic when exposed to sunlight.
- Get More Vitamin D: Comfort foods are definitely OK, but consuming foods with vitamin D is especially important during the winter, Bradley Seymour, PhD, explained in a previous PS interview. This is because your body has a harder time producing vitamin D on its own in months with less sun. A lack of vitamin D can lead to fatigue, muscle weakness, and mood changes like depression, per the Cleveland Clinic. Fatty fishes like tuna and salmon are both good sources of vitamin D. Dr. Seymour also recommends kale, mushrooms, orange juice, and dairy milk for mood-boosting nutrients.
- Stay Active: Exercise releases mood-boosting endorphins, so one of the best ways to combat the winter blues is with a good sweat session. Keep moving, keep working out, and keep the positive feelings flowing.
- Keep a Schedule: To keep your circadian rhythm in check (and thus balance your mood and energy levels), try your best to maintain a good sleep schedule. Your circadian rhythm is affected by light, but you can manage it better when you’re sticking to a good routine. Here are some tips to help you get a better night’s sleep.
- Seek Expert Help: If you’re feeling prolonged periods of fatigue, mood swings, depression, and social withdrawal, we recommend reaching out to a professional such as a psychologist or psychiatrist to help work with you through your emotions and create an individualized treatment plan that will work best for you.
— Additional reporting by Tamara Pridgett and Chandler Plante
Dominique Michelle Astorino is a former PS contributor.
Tamara Pridgett was the associate editor for PS Fitness. Likes: box jumps, chai lattes, and sprinting. She’s a NASM-certified personal trainer and a Precision Nutrition level 1 coach. She’s also a Division 1 All-American sprinter.
Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.