Addressing SAD: Practical Steps to Feel Better This Season

Seasonal Affective Disorder (SAD) can sneak up as days get shorter. You might feel low energy, sleep more, crave carbs, or lose interest in usual activities. Those signs are real and treatable—this page shows clear, practical steps you can try right away and what to do if things don’t improve.

Fast, useful things to try now

Start with light. A bright light box (10,000 lux) used about 20–30 minutes each morning often helps within a week or two. Sit near the light while having coffee, reading, or checking email—don’t stare directly at the lamp. If you can’t get a box, open curtains and sit by a sunny window for 20–30 minutes first thing.

Keep a steady sleep schedule. Go to bed and wake up at the same time every day, even weekends. Shorter days can shift your internal clock—consistent sleep helps reset it. Aim for a wake-up time that lets you use morning light therapy right away.

Move your body. A 20–30 minute brisk walk each day boosts mood chemicals and helps sleep. If it’s too cold outside, try a quick home workout, dancing, or a short yoga routine. Group classes or walking with a friend also reduce isolation.

Watch what you drink and eat. Alcohol and heavy carb binges feel comforting but can deepen low mood and disrupt sleep. Choose balanced meals with protein, whole grains, and veggies. Small changes—like swapping soda for water or adding a protein snack—make a difference.

Try vitamin D if you’re low. Many people have lower vitamin D in winter. A simple blood test tells you if supplements make sense. Don’t guess—talk to your clinician for the right dose.

When to involve a professional

If symptoms stay moderate to severe after two weeks of self-care, talk to your primary care provider or a mental health professional. Effective medical options include psychotherapy (CBT adapted for SAD) and medications like SSRIs or SNRIs. Mention specific symptoms—sleep changes, appetite, energy, and whether thoughts of self-harm occur.

If you have thoughts of harming yourself or feel you might act on them, get help now. Call emergency services or a crisis hotline in your country. If possible, tell someone you trust where you are and how you’re feeling while you get help.

Combine approaches for best results: light therapy plus talk therapy or medication often works better than one alone. Track your mood in a simple daily journal or an app—note sleep, energy, and what you tried. That record helps your clinician adjust treatment faster.

SAD doesn’t mean weakness. It’s a seasonal medical condition with reliable tools to manage it. Try the practical steps above, check in with a professional if needed, and set a simple plan for mornings—light, movement, and steady sleep—to start shifting how you feel.