How to Manage Seasonal Affective Disorder, According to Mental Health Experts

• Extreme fatigue
• Weight gain
• Stress or anxiety
• Trouble concentrating
• Sleep problems
• Social withdrawal
• Loss of interest in otherwise pleasurable activities
• Mood swings

1. Talk a Walk: One simple step you can take to help manage seasonal depression is to go on daily walks within a few hours of waking up. Exercise helps your body release endorphins (chemicals creating a positive and euphoric feeling in your body), and a morning walk is a gentle way to get your body moving. “Walking when there is morning sunlight exposure will also help keep your body’s clock on track,” says Ken Yeager, PhD, LISW-S, LICDC. You can even try TikTok’s “hot girl” walk as a form of moving meditation.
2. Get Outside: Immersing yourself in nature can have a powerful effect on your mental and physical health. It may be especially useful for depression, with research showing that “forest bathing,” or walking in an outdoor setting, can lower your stress hormones, decrease blood pressure, lower your heart rate, and improve immune function.
3. Stay Social: It can be tempting to isolate yourself and stay inside all day, but it’s important to get out and socialize with your friends and family. “Stay social and active through the stretches of cold, rain, and grey,” Dr. Yeager says.
4. Add Light to Your Space: Light — especially that which mimics the outdoors — can have a serious impact on your mood. Brighten up your space, wherever you are, as much as possible. Open the blinds, get out into sunlight as much as you can, or invest in a light box (aka a “SAD light”). The Mayo Clinic recommends light therapy as a fundamental part of SAD treatment. Another study from Kovtun and Rosenthal found that sunlight significantly impacted the daily movement of both mentally healthy and ill participants, potentially suggesting that participants felt more positive and/or energetic when exposed to sunlight.
5. Get More Vitamin D: Comfort foods are definitely OK, but consuming foods with vitamin D is especially important during the winter, Bradley Seymour, PhD, explained in a previous PS interview. This is because your body has a harder time producing vitamin D on its own in months with less sun. A lack of vitamin D can lead to fatigue, muscle weakness, and mood changes like depression, per the Cleveland Clinic. Fatty fishes like tuna and salmon are both good sources of vitamin D. Dr. Seymour also recommends kale, mushrooms, orange juice, and dairy milk for mood-boosting nutrients.
6. Stay Active: Exercise releases mood-boosting endorphins, so one of the best ways to combat the winter blues is with a good sweat session. Keep moving, keep working out, and keep the positive feelings flowing.
7. Keep a Schedule: To keep your circadian rhythm in check (and thus balance your mood and energy levels), try your best to maintain a good sleep schedule. Your circadian rhythm is affected by light, but you can manage it better when you’re sticking to a good routine. Here are some tips to help you get a better night’s sleep.
8. Seek Expert Help: If you’re feeling prolonged periods of fatigue, mood swings, depression, and social withdrawal, we recommend reaching out to a professional such as a psychologist or psychiatrist to help work with you through your emotions and create an individualized treatment plan that will work best for you.

— Additional reporting by Tamara Pridgett and Chandler Plante