14 Ways to Ease Seasonal Depression

Because SAD is a form of depression, it needs to be diagnosed by a mental health professional. “There are a number of screening questions that can help determine if someone is depressed,” Dr. Pierce says. “Your doctor will be able to sort out whether you have SAD as opposed to some other form of depression.”

If you have SAD, seeing a professional can help you identify the condition and work through it.

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Preparing for the fall-to-winter transition isn’t limited to wardrobe updates or getting your home ready for the new season — consider preparing your mind, too.

Regularly allotting time for mood-boosting activities can help people feel physically and psychologically healthier, says psychologist Kim Burgess, PhD, a psychologist and an adjunct associate professor of psychiatry and behavioral sciences at the George Washington University School of Medicine and Health Sciences in Washington, D.C.

“It’s better to set yourself up for the winter season by starting in the fall season — doing enjoyable activities, initiating friend group chats and outings, choosing fun hobbies, and engaging in clubs or community service,” says Dr. Burgess.

Regularly taking part in these activities ahead of time is much easier than trying to start from scratch once the winter blues have already set in, she adds.

Bright light therapy — exposure to artificial light to help keep one’s circadian rhythm on track — is widely considered a first-line treatment option for SAD, according to a review published in 2017. One way to try bright light therapy is by using a light therapy box.

Also known as phototherapy boxes, these devices give off light that mimics sunshine and can help in the management of SAD, according to the Mayo Clinic. The light from the therapy boxes is significantly brighter than that of regular light bulbs, and is provided in different wavelengths.

Typically, you’ll sit in front of the light box for about 20 to 30 minutes a day. This is believed to result in a chemical change in your brain that boosts your mood and alleviates symptoms of SAD.

Experts usually recommend using the light box within the first hour after you wake up in the morning.

Although often safe and effective, light therapy boxes are not regulated by the U.S. Food and Drug Administration (FDA). Be sure to talk with your doctor about whether a light therapy box is right for you.

Dawn simulators can help some people with SAD. These devices are alarm clocks, but rather than waking you abruptly with beeping or loud music, they produce light that gradually increases in intensity, just like the sun.

Different models of dawn simulators are available, but the best ones use full-spectrum light, which is closest to natural sunlight. Researchers found that dawn simulators were as effective as light therapy for people with mild SAD, according to a study published in 2015.

If light therapy or psychotherapy don’t completely relieve your symptoms, prescription antidepressants may help you overcome seasonal depression, as long as you avoid depression medications that might make you sleepy, reports the Royal College of Psychiatrists.

When taking antidepressants for SAD, you’ll typically need to use the medication from autumn until spring, the organization says.

It’s important to recognize when the symptoms of SAD start, and to see your doctor for a prescription before they escalate, says Ani Kalayjian, EdD, a psychotherapist based in the New York City area.

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Social activities can be especially important if you have SAD.

Studies have found a causal relationship between social isolation and depression, says Burgess, including a review from 2020 that addressed the mental health impact of quarantining during the pandemic. The researchers reported that such periods of isolation can have a long-term psychological impact on people, including symptoms of depression and post-traumatic stress disorder (PTSD).

Finding creative ways to stay connected with others is important, says Burgess. If wintertime darkness or weather has you staying indoors more than desired, there are ways other than in-person interactions to socialize.

“When the winter weather makes it super cold to be outside or unsafe to drive, we can FaceTime with friends and extended family members or set up Zoom calls with them,” Burgess says.

Aromatherapy — the use of essential oils for therapeutic purposes — may also help those with SAD.

A review published in 2020 indicated that essential oils could potentially help lessen symptoms of depression and other psychological issues like anxiety and sleep problems.

That said, the authors of the review note that evidence of the mental health benefits of essential oils is limited, so it is too soon to draw conclusions about their usefulness.

When it comes to SAD in particular, essential oils could potentially influence the area of the brain that’s responsible for controlling moods and the body’s internal clock that influences sleep and appetite, Dr. Kalayjian says.

And although the evidence for aromatherapy may be limited, using essential oils could be a simple and safe way to improve mental well-being — particularly when paired with another soothing activity, like taking a bath or enjoying company by candlelight.

The safest ways to use aromatherapy include body oils, aroma sticks, and jewelry made with absorbent materials to which you can apply essential oils, Johns Hopkins Medicine reports. The organization advises against ingesting essential oils or using essential oil diffusers.

People who live with SAD often have trouble sleeping at night and getting up in the morning. Maintaining a regular schedule often improves sleep, which can help alleviate symptoms of seasonal depression.

“Keeping a regular schedule will also expose you to light at consistent and predictable times,” Pierce says, which is beneficial for your circadian rhythm. And eating at regular intervals can help you avoid overeating. Many people who live with SAD find they gain weight in the winter, according to the Mayo Clinic.

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As it does with other forms of depression, exercise can help alleviate SAD. Exercise can also help offset the weight gain that is common with SAD, Kalayjian says.

Outdoor exercise is most helpful for relieving SAD symptoms, due to the exposure to daylight. But if you can’t exercise outside because it’s cold or snowy, try using a treadmill, stationary bike, or elliptical machine set close to a window at home or at the gym.

You can also break a sweat at home by following free instructional workout videos online from organizations like the American Council on Exercise and the National Strength and Conditioning Association.

If you have seasonal depression or wintertime SAD, you’ll want to get outside as much as you can during the day to take advantage of what sunlight there is. On cold days, bundle up and take a stroll around the block.

Also, when you’re indoors, keep your blinds open to let in as much natural light as you can. And if you’re working remotely, choose a workspace near a source of natural light if possible. Indoor lighting is much dimmer than natural light, and this can negatively affect SAD symptoms, reports Yale Medicine.

Taking a winter vacation to warmer climates can help alleviate symptoms of SAD by helping you escape cold and overcast skies, Kalayjian says. Even a short break from your daily routine in a sunny place can be helpful with winter depression.

“The excitement that can lift your mood can start as you prepare for your vacation and linger for a few weeks after you return,” Kalayjian adds.

If budget is a challenge, consider planning a “staycation” instead — taking time off from work and finding ways to experience typical vacation activities within your own home and community.

People may drink more for many different reasons during times of stress or sadness, Burgess says. “When someone is feeling ‘down’ they are more likely to drink alcohol, but drinking causes further depression, hence the downward spiral,” she explains.

Also, if you notice that you’re drinking on more days of the week than before, or drinking a larger amount of alcohol than you used to, these changes could eventually lead to an addiction, she says.

Burgess says it’s important to determine what’s behind the behavior. She suggests asking yourself, “Why do I think I’m drinking more?” If you think you may have a drinking problem, talking with your doctor can also help, Burgess adds.

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Writing down your thoughts can have a positive effect on your mood. "It can help you get some of your negative feelings out of your system,” Kalayjian explains.

How can journaling help you cope with depression? It works by helping you prioritize life’s problems and identifying your depression triggers, as well as what helps lift your mood, according to the University of Rochester Medical Center.

Include your thoughts, feelings, and concerns when you journal. A good time to do so is at night so that you can reflect on all that happened in the last 24 hours.

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Vitamin D deficiency may be a risk factor for depressive symptoms. Low levels of vitamin D — caused by low dietary intake of this vitamin or not enough sunlight exposure — have been found in people with SAD, according to the National Center for Complementary and Integrative Health.

Experts don’t know for sure whether taking vitamin D supplements can relieve symptoms of SAD, the NCCIH reports. But ensuring you get enough sunlight during the day and incorporating vitamin D-rich foods into your diet may help.

Talk to your doctor about testing your vitamin D levels and whether supplements would be right for you, Kalayjian suggests.