4 Ways to Feel Better If You Have Seasonal Depression

Winter is coming, but you’re a Pacific Northwesterner: This isn’t your first sunless winter. You know that it’s time to pull out the blankets and scented candles and turn your home into a cozy little den. And you know that you might start feeling more tired and less energized as the dark days set in.  

But one thing you’re still a little unsure of is if you actually have SAD, aka seasonal affective disorder. Isn’t it just normal to have to drag yourself out of bed when the morning looks exactly like the evening? Or is that a sign trouble is brewing?  

Here’s what I tell my patients when they ask about SAD.

What is SAD?

SAD is a type of mood disorder that only happens when the seasons change — usually from summer to fall and winter, but some people get summer SAD. 

It is thought that the reduced amount of sunlight during the fall and winter months may affect the natural chemicals like serotonin and melatonin in your body, which can affect mood and energy levels and regulate sleep.

As the season is changing, changes in energy level, emotions, sleep or level of interest in activities could indicate seasonal affective disorder.

So yes, SAD is different from just feeling a little less motivated during the winter months, and it can be more serious. It’s also more common among people in the PNW and other areas in the northern latitudes because of short daylight hours from November through February.  

What are the best treatments for SAD?  

Treatment depends on the severity of the symptoms, the other mood disorders you might have (for example, major depressive disorder or bipolar disorder), and how much it’s impairing your life. You don’t necessarily need treatment if you have SAD, though many people may find it helpful. (And if you’re thinking of hurting yourself, it’s super important to seek help — call 988 to connect with the 24/7 Suicide and Crisis Lifeline.) 

Here are some of the most effective treatments for seasonal depression:

Light therapy  

Bright light therapy is considered an effective treatment for SAD. The light box should provide an exposure of 10,000 lux of light and emit as little UV light as possible. The typical recommendation is to use the light box within the first hour of waking up in the morning for 20–30 minutes. Consult with your healthcare professional to recommend the proper type of device and the length of time needed in front of a light box.

Antidepressants

Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs) like Prozac, are the medications of choice to help treat SAD, along with lots of other mental health issues. Yes, SSRIs are safe to take, and no, they won’t change your personality (other than helping you feel better and more like yourself). 

Cognitive behavioral therapy  

CBT is a type of research-backed therapy that can help people learn how to better manage (and thus lessen the severity of) their symptoms. If you’re curious about CBT, ask your doctor for a referral to a mental health professional who specializes in CBT.  

Self-care

No, this isn’t about bubble baths or spa days. The core of self-care is about nourishing and sustaining your body and mind for daily life. Think things like eating nutritious meals and staying in touch with the people you care about. Also, exercise: Research has shown that exercising for 20 minutes at least three days a week can help boost your mood. Even daily walks on cloudy days can be helpful. 

SAD may make you feel sad, but you don’t just have to wait it out until spring arrives. Talk with your doctor if you think you might have SAD — because as dreary as PNW winters can be, there is still joy to be found in them.

Pamela Yung, MD, is a family medicine physician and the clinic chief at the UW Medicine Primary Care at Factoria.