Understanding Seasonal Affective Disorder (SAD) and How to Support Yourself Through the Darker Months
As the days get shorter and the light fades earlier, many people notice a shift in their mood, energy, and motivation. For some, these seasonal changes move beyond “winter blues” and develop into Seasonal Affective Disorder (SAD)—a form of depression tied to reduced exposure to natural light.
While everyone’s experience is unique, SAD often brings fatigue, low mood, difficulty concentrating, and a sense of heaviness that can make day-to-day life feel much harder. The good news is that there are simple, evidence-informed supports that can make a meaningful difference.
Prioritizing Natural Sunlight
One of the most powerful tools for supporting your mental health in the winter is still the most ancient one: sunlight. Exposure to natural light helps regulate the body’s internal clock, boosts serotonin (a mood-supporting neurotransmitter), and can increase energy levels throughout the day.
Whenever possible, try to incorporate sunlight into your routine—morning walks, sitting near windows, drinking your coffee on the porch even for a few minutes. I notice a dramatic difference in my own energy and productivity when I spend meaningful time in the sun. My mind feels clearer, my body feels more awake, and tasks that feel heavy in low light suddenly feel doable again.
Using a SAD Light
When natural sunlight is limited, a SAD light (light therapy lamp) can be a helpful addition to your routine. These devices mimic outdoor light and can help regulate circadian rhythms. Most people use them for 20–30 minutes in the morning, ideally within the first hour of waking.
If you’re considering a SAD light, look for a lamp that is:
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10,000 lux
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UV-free
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Designed specifically for light therapy
It’s always wise to check in with a healthcare provider before starting light therapy, especially if you have eye conditions or take medications that increase sensitivity to light.
Exercise for Mood and Energy
Movement is another powerful support during the winter months. Exercise—whether gentle stretching, yoga, a brisk walk, or something more vigorous—helps increase endorphins and improve sleep quality. You don’t need a perfect routine for exercise to make a difference. Even small amounts of movement can lift mood and help reset your nervous system when the darker months feel heavy.
Bringing It All Together
Managing SAD often requires a combination of supports, and it’s completely valid to need extra care during this time of year. Integrating sunlight (natural or via a therapy lamp), movement, and grounding routines can help restore energy and balance.
If you’re noticing that sadness, fatigue, or lack of motivation consistently return each fall or winter, you’re not alone—and it’s worth exploring additional supports. Therapy can help you understand your patterns, make space for what you’re experiencing, and develop a plan for navigating the season with more steadiness and intention.
The darker months can be challenging, but with the right tools, it’s possible to move through them with greater ease and reclaim some of the energy that naturally comes when the light returns.