Managing Seasonal Affective Disorder: When Sunshine Ghosts Us Daily.
1. Light Therapy: Brighten It Up
Light therapy is the most widely recommended treatment for SAD. A light therapy box mimics natural sunlight and helps regulate your sleep-wake cycle and boost your mood. Ideally, you’d use it in the morning for about 20-30 minutes by simply sitting in front of it.
2. Exercise for Energy: Move Like You Mean It
Exercise is probably the last thing on your mind when all you want to do is stay in your bed. But moving your body can make a big difference. The endorphins released during exercise act as a natural antidepressant, and even a short walk can help.
If the gym feels like a no-go, consider indoor activities that don’t require getting into workout gear. A stationary bike is less expensive than you think.
3. Eat Like You Care: Healthy (ish) Comfort Food
SAD loves to mess with cravings, and suddenly you’re reaching for carbs like they’re not going to cause you problems. But rather than diving into a bowl of mac and cheese three times a day, try to incorporate foods that support your energy and mood. Complex carbs like whole grains and lean proteins help keep your blood sugar steady. Omega-3-rich foods, such as salmon, chia seeds, and walnuts, can also help with brain health and mood regulation. Moderation is the key here, not deprivation. Remember: eating well is about fueling your body. Once you have a solid week’s success celebrate with shady food math (as my mom would say, if you drink a diet soda you can have the king size candy bar).
4. Take Up a New Hobby: Distract and Delight
One way to outsmart SAD is to keep your brain busy with activities that don’t let it focus on the bleak weather. Learning something new can be a fun distraction—I hear TikTok is great for that. Anything that keeps you engaged and gives you a little boost of pride and satisfaction is worth it. Plus, you might just come out of winter with a new skill to show off.
5. Socialize… Even When You’d Rather Hibernate
If SAD were a friend, it would be the one who keeps convincing you to cancel plans in favor of staying home in pajamas. But social interaction can work wonders for your mood. Even if it feels easier to hole up, try to get out with friends or connect virtually. Sometimes all it takes is a good conversation to remind you that this bleak early onset darkness will not last.
If in-person socializing feels like a tall order, try scheduling low-stress calls with friends or family members. Find a “winter buddy” who you can text to commiserate about the weather. A little socializing goes a long way in combating the SAD blues.
6. Stay Consistent with Sleep: Don’t Let Hibernation Take Over
Winter darkness tricks your body into thinking it’s time to hibernate like a whole bear, but keeping a consistent sleep schedule helps you avoid that urge to sleep for 12 hours straight. Try setting a bedtime that allows for 7-9 hours of sleep and be mindful of screen time right before bed.
Getting sunlight first thing in the morning (even if it’s just through your light therapy box) can help wake you up and set the tone for the day. Plus, think of this routine as your way of politely telling winter, “You may have darkness at 5 p.m., but I have boundaries.”
7. Laugh, Because Seriously… It’s All a Little Ridiculous
If you’re dealing with SAD, winter can sometimes feel like one endless grayscale loop. That’s why humor is essential—embrace the absurdity! Instead of grumbling about the snow, maybe find a way to play in it. Laugh at the fact that you’re ready for bed by 7:00 pm.
One easy way to get those endorphins flowing is to watch or listen to something that makes you laugh. Whether it’s stand-up comedy, blooper reels, or your favorite sitcom, a little laughter can shift your mood, even if it’s just temporarily.
The Takeaway: Find What Works and Give Yourself A Break
Managing SAD isn’t about pretending winter isn’t here; it’s about finding ways to make the season bearable or even enjoyable, in small ways. Try a combination of light therapy, movement, and maybe even a slightly ridiculous new hobby. You’re not expected to be a winter wonderland enthusiast, but by adding some humor and lighthearted routines you can make these darker months a little less daunting.
Remember, too, that SAD is a form of sadness, and if you find that it’s making life feel unmanageable, there’s absolutely no shame in seeking professional help. So, as we get ready for the days ahead where daylight is a rare, fleeting event, just remember: this is temporary, the sun will return, and so will your mood. Unless we finally move forward as a country to stop all of this time change stuff once and for all. Until next time, make it a wonderful day.
About the author
P. Nate O’Brien, MA, LMHC, is a writer, licensed mental health counselor, and self-proclaimed winter optimist (on a good day). With a knack for finding humor in life’s challenges, Nate shares relatable insights and practical tips to help readers navigate the ups and downs of everyday life. When he’s not writing, you can find him chasing sunlight, sipping coffee, or debating the merits of ditching daylight saving time once and for all.
