4 Ways to Cope With Seasonal Affective Disorder

Unfortunately, for many of us, it’s that time of year again—the time when seasonal changes impact our mental health. You know what I’m talking about: Seasonal Affective Disorder (SAD).

Seasonal Affective Disorder is a type of depression linked to changes in the seasons. Fall and winter are typically the seasons that trigger this condition in most people. While anyone can be affected by SAD, it tends to be more common in those who live in northern latitudes.

As a therapist, I usually see symptoms start to creep up around this time of year—November—and continue through March or April. Timing can vary for each person, so it’s okay if you notice symptoms during different months. Personally, I experience changes from December through April, with the most intense feelings typically occurring in January and February.

Some common symptoms of SAD include:

• Feeling persistently low or sad

• Low energy or feeling "off"

• Changes in sleep patterns (either sleeping too much or too little)

• Changes in appetite or weight

• Difficulty focusing or concentrating

• Loss of interest or pleasure in activities you once enjoyed

• Increased isolation or withdrawal from social interactions

While it's not possible to completely eliminate all the symptoms of SAD, there are ways to manage them, which can make the winter months easier on your mental health.

Here are four strategies I encourage you to try:

1. Focus on the Basics

When struggling with mental health, it’s easy to neglect basic self-care. Unfortunately, even when we’re dealing with depression, we still have responsibilities. This can lead to prioritizing work or chores over essential tasks like maintaining hygiene or staying active. But focusing on the basics—like showering, brushing your teeth, and eating enough throughout the day—can have a significant impact on your mental health. Taking care of yourself, even in small ways, helps build confidence and a sense of accomplishment.

2. Reduce Routines

While it's important to keep up with the basics, it can also be helpful to simplify your routines when possible. You don’t have to keep up with everything at the same pace as during other times of the year. For example, if you usually go to the gym five times a week but feel overwhelmed, consider scaling back to two or three sessions. Alternatively, you can reduce steps within a routine to make it feel more manageable. Personally, I often skip my PM skincare routine in winter, and I find an "all-in-one" product to make it easier. Sometimes I even keep it on my bedside table so I don't have to expend extra energy standing in front of the mirror.

3. Get or Use Support

This time of year can be particularly difficult, and having support in place can make all the difference. This isn't to say that support isn't important year-round, but during the winter months, it can feel even more essential. Consider reaching out to a therapist or increasing the frequency of your sessions if possible. If therapy isn't an option, look for support groups that tend to be more available during the colder months. Many people also find Employee Assistance Programs (EAP) offered through employers to be a helpful resource for accessing therapy. You deserve support, no matter how mild or intense your symptoms are. Websites like Google and Psychology Today can be great resources for finding support groups or individual therapists.

4. Keep Doing What You Enjoy

Similar to focusing on the basics, it’s important to continue engaging in activities that bring you joy. Depression can strip away your energy and motivation, but finding moments of joy—whether through socializing, cooking, or even hobbies like coloring—can have a positive impact on your well-being. It’s okay if you engage in your hobbies less frequently than usual; the key is to continue doing them in some capacity. Even seeing friends once a week is better than not seeing them at all.

There’s no pressure to keep up with the same pace of life that you had during other seasons. It’s more important to take care of yourself within the capacity you’re currently working with. Struggling with SAD is not a reflection of your worth, and it's not something to feel ashamed of.

If you know you’re affected by SAD, I encourage you to speak with your therapist or doctor about getting, or ensuring, support. The suggestions listed above can be helpful, but remember they’re just a few ideas. There are many ways to navigate the winter months, and finding what works best for you is key.