The shorter days and colder weather don’t just signal the changing seasons. For many people, they bring a noticeable dip in mood and energy.
If you feel more fatigued, sad, or unmotivated as fall turns to winter, you might be experiencing seasonal affective disorder (SAD). This form of depression is triggered by seasonal changes, most often in the fall and winter when daylight becomes scarce. Common symptoms include fatigue, sadness, loss of interest in activities you once enjoyed, appetite changes, and difficulty concentrating.
While professional treatment may be necessary for some, small daily habits can make a real difference during the darker months. Here are five everyday practices that can help ease seasonal depression.
1. Get Outside and Let in the Light
Natural sunlight helps regulate your body clock and boost serotonin. Less sunlight disrupts your body’s internal clock, or circadian rhythm, which affects serotonin levels that regulate mood and melatonin production that controls sleep.
Even on cloudy days, outdoor light is stronger than indoor lighting. Aim for at least 20 to 30 minutes outside each day, ideally in the morning when light exposure most effectively stabilizes your rhythm.
If you can’t get outside, spend time near windows and keep blinds open to maximize natural light. When daylight is scarce, try a light therapy box designed to mimic sunlight. Using one daily can lift mood and increase alertness through the darkest winter weeks.
2. Move Your Body Regularly
Exercise is one of the best natural mood boosters. It increases endorphins, lowers stress hormones, and improves sleep, which are all crucial for managing depression. You don’t need a strict gym routine to see results!
Take a brisk midday walk, stretch at home, or do a short video workout. Try combining movement with light exposure when possible. Even brief sessions help, and just a couple of hours of activity a week can improve mood and reduce anxiety linked to SAD.
3. Stick to a Consistent Routine
SAD can disrupt sleep and appetite, making structure more important than ever. Keeping a regular schedule supports your internal clock and gives each day a sense of stability.
Wake up and go to bed at the same time, even on weekends. Eat balanced meals at consistent intervals to steady energy and prevent overeating. Plan one or two daily activities that keep you mentally or socially engaged.
If mornings feel especially hard, use a dawn simulator alarm clock to gradually brighten your room before you wake. The gentle light can help your body adjust naturally.
4. Nurture Social Connections
Isolation often worsens depression, while connection helps lift your mood and strengthen resilience. During the winter months, make social time a priority even when motivation is low.
Set up regular check-ins, coffee dates, or shared walks with friends. Join a book club, volunteer program, or online community that sparks your interest. When the weather keeps you inside, use video calls or group chats to stay close. Building these habits before winter sets in makes it easier to stay connected when your energy dips.
5. Support Your Mind and Body with Nutrition
What you eat directly affects your mood and energy. Vitamin D is especially important for emotional health, and many people become deficient in winter.
Ask your doctor to test your vitamin D levels. Add foods like salmon, egg yolks, mushrooms, or fortified milk to your meals. Limit alcohol, as it can lower mood and disrupt sleep. For extra calm, pair nutritious eating with journaling, gentle yoga, or aromatherapy.
You don’t have to face seasonal depression alone. Our depression counselors are here to guide you through the darker months and help you rediscover balance and energy year-round.