When the days grow shorter and colder, many people feel their mood, energy, and motivation start to dip. For some, it goes beyond the typical “winter blues” and develops into Seasonal Affective Disorder (SAD), a type of depression triggered by seasonal changes. The good news? There are effective ways to combat SAD and reclaim your winter joy. Let’s explore four powerful strategies to thrive during the colder months—and dive into additional tips to make your winter healthier and brighter.
1. Brighten Your Days with Light Therapy
One of the leading causes of SAD is reduced sunlight exposure, which disrupts your circadian rhythm and alters serotonin and melatonin levels. Light therapy can mimic natural sunlight and help reset your body’s internal clock.
Here’s how it works: A light therapy lamp with at least 10,000 lux of brightness and a color temperature of 5,000–6,500 Kelvin (cool white to bright white light) mimics the spectrum of sunlight. Sitting near this lamp for 20–30 minutes each morning can boost serotonin, lower melatonin, and signal your brain to wake up and feel energized.
To get the most out of light therapy:
- Use the lamp early in the morning to align with your natural wake-up time.
- Place the lamp about 16–24 inches from your face, and keep your eyes open (but don’t look directly at the light).
- Make it a consistent daily habit for best results.
Many people notice improvements in mood and energy within just a few days to weeks of regular use. Pairing this practice with a calming morning routine, such as journaling or a healthy breakfast, can help set a positive tone for the day.
Many of our patients have had great results with products like this Verilux HappyLight Luxe, which offers customizable settings and is compact enough for home or office use. They also have a smaller, less expensive version. (Affiliate links.)
2. Move Your Body Every Day
Exercise might not sound appealing when you’re feeling low on energy, but it’s one of the most effective ways to combat SAD. Physical activity releases endorphins, which are natural mood boosters, and helps regulate stress hormones like cortisol.
The key is to find movement that feels achievable and enjoyable. Here are some ideas:
- Outdoor walks: Bundle up and take a brisk walk during daylight hours to combine the benefits of movement and natural light.
- Home workouts: Follow an online yoga or strength-training class for a low-pressure, convenient way to stay active.
- Winter sports: If you enjoy the outdoors, activities like snowshoeing, ice skating, or skiing can double as fun and exercise.
- Short bursts of activity: Even a 5–10 minute dance break or a quick set of squats can improve circulation and lift your mood.
Consistency matters more than intensity. Find activities you enjoy and can commit to, even if they’re small steps to start.
3. Nourish Your Brain and Body
Your diet has a significant impact on how you feel during the winter months. SAD has been linked to low levels of vitamin D, which we often get from sunlight, and omega-3 fatty acids, which support brain health and mood regulation.
Here’s how to support your brain and body:
- Increase vitamin D: Eat vitamin D-rich foods like fatty fish (salmon, mackerel, sardines), eggs, and fortified products. If you’re not getting enough, a high-quality vitamin D supplement can help.
- Incorporate omega-3s: Foods like walnuts, chia seeds, flaxseeds, and fatty fish are excellent sources of omega-3s, which can reduce inflammation and support neurotransmitter function.
- Balance your blood sugar: Stabilize your energy levels by focusing on whole, nutrient-dense meals that include healthy fats, fiber, and protein. Avoid excessive sugar and processed foods, which can lead to mood swings and energy crashes.
- Hydrate: Staying hydrated is often overlooked in winter but is essential for brain function and overall well-being. Aim for plenty of water or herbal teas to keep your body and mind sharp.
Additionally, winter is a great time to explore warming, seasonal foods. Soups, stews, roasted vegetables, and herbal teas not only provide nutrients but also add comfort and warmth to your day.
4. Stay Connected
Social interaction is a crucial part of mental health, and isolation often makes SAD worse. Humans thrive on connection, and even small moments of interaction can lift your spirits.
Here’s how to stay socially engaged during the colder months:
- Schedule regular check-ins: Set up weekly chats with friends or family, whether in person or via video call.
- Join a group activity: Look for opportunities to connect with others through book clubs, fitness classes, or volunteer programs.
- Start a tradition: Create a winter tradition, like a monthly game night or movie marathon, to look forward to with loved ones.
- Reach out, even briefly: A quick text or phone call can brighten your day and someone else’s, too.
For those who feel particularly isolated during winter, consider joining online communities or forums where you can connect with people who share your interests. Building relationships, even virtually, can be deeply fulfilling.
Bonus Tips for Thriving This Winter
- Embrace Seasonal Routines: Instead of resisting the slower pace of winter, lean into it. Create cozy evening rituals like reading, journaling, or practicing mindfulness to help you unwind and recharge.
- Keep a Gratitude Journal: Writing down a few things you’re thankful for each day can shift your perspective and help combat negative thoughts.
- Get Enough Sleep: Winter can disrupt sleep patterns, so prioritize a consistent bedtime routine to keep your body rested and your mood stable.
- Take Breaks from Screens: Too much screen time can strain your eyes and make the winter days feel even darker. Make time to disconnect and engage in offline activities that bring you joy.
Thriving Through Winter
Seasonal Affective Disorder doesn’t have to steal your joy this winter. By combining light therapy, daily movement, nutrient-dense foods, and meaningful connections, you can take control of your mood and energy levels, even on the darkest days.
If you’re struggling with SAD and these strategies don’t seem to be enough, there may be deeper imbalances at play. Functional medicine can help uncover the root causes of your symptoms and create a personalized plan to help you thrive year-round.
