Because SAD is a form of depression, it needs to be addressed by a mental health professional. “There are a number of screening questions that can help determine if someone is depressed,” says Deborah Pierce, MD, a family medicine physician at University of Rochester Medicine in New York.
“Your doctor will be able to sort out whether you have SAD as opposed to some other form of depression.” If you have SAD, a professional can help you identify the condition and work through it.
Psychotherapy (aka talk therapy), including cognitive behavioral therapy (CBT), can effectively treat SAD. Therapy can help you learn new ways to cope and change thinking and behavioral patterns that exacerbate depression symptoms.
2. Ready Yourself in the Fall
Preparation for the summer-to-fall 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 Kim Burgess, PhD, a clinical psychologist at Naval Health Clinic Quantico in Virginia.
“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 says.
3. Try a Light Box
Bright light therapy involves exposure to artificial light to keep one’s circadian rhythm on track. It is widely considered a first-line treatment option for SAD. One way to try bright light therapy is to use 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. 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 also alleviates other 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. If you have bipolar disorder, in particular, you’ll need to take precautions and follow the treatment plan your provider gave you, because there is a risk of inducing mania symptoms if used incorrectly.
4. Use Dawn Simulators
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. They are also recommended as a first-line therapy for SAD.
5. Consider Antidepressants
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. When taking antidepressants for SAD, you’ll typically need to use the medication from autumn until spring.
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.
6. Prioritize Social Activities
Research has found a causal relationship between social isolation and depression, says Burgess. One study that included more than 47,000 people, for example, found that loneliness is a strong predictor of depression.
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.
7. Add Aromatherapy to Your Treatment Plan
Aromatherapy is the use of essential oils for therapeutic purposes, and it may alleviate the symptoms of SAD.
One research review of 32 randomized controlled trials found that aromatherapy moderately reduced depressive symptoms (some trials included people with depressive disorders, while others included participants experiencing symptoms only). Inhaling the scents was the most effective mode of delivery, and oil blends performed better than lavender or other single essential oils. The authors noted that women in menopause, participants with heart disease, and those with psychological conditions in particular saw benefits. Pregnant and postpartum women, however, did not see any effect.
Although we don’t know exactly how essential oils might improve depressive symptoms, it’s possible they could influence the area of the brain that’s responsible for controlling moods and the body’s internal clock. This internal clock, in turn, influences sleep and appetite, Dr. Kalayjian says.
Although the evidence for aromatherapy may be limited, 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. Never ingest essential oils. And you should reconsider the use of essential oil diffusers, particularly if you have a lung condition: They can emit volatile organic compounds (VOCs), which can have negative effects on the respiratory system.
8. Stick to a Schedule
People who live with winter SAD often have trouble getting up in the morning, while those with spring and summer SAD may instead have trouble sleeping at night. A regular sleep schedule often improves sleep and can alleviate symptoms of seasonal depression.
“Keeping a regular schedule will also expose you to light at consistent and predictable times,” Dr. Pierce says, which is beneficial for your circadian rhythm. And eating at regular intervals can make you less likely to overeat. This can help you avoid the winter weight gain that is common among people who live with SAD.
9. Get Moving
Exercise can help with SAD, as it does with other forms of depression. Exercise can also 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.
