How to Fight the Winter Blues and Seasonal Affective Disorder (SAD) This Winter

With shorter days, freezing temperatures, and less sunlight during winter, many people experience a low mood or lack of energy — often called the “winter blues.”

An American Psychiatric Association poll found that roughly a quarter of Americans experience seasonal mood changes in late fall and winter, and up to 9% meet criteria for a form of depression called Seasonal Affective Disorder (SAD). Seasonal Affective Disorder symptoms can negatively affect one’s thoughts, mood, behavioral health, sleep, and ability to function.

And the effects of daylight savings time and dwindling daylight hours can add to the problem. UR Medicine psychiatrist Annabel Fu, MD, and psychologist Leisha Cuddihy, PhD, share these recommendations for finding light in the darkness this winter:

Seek natural sunlight.

Bundle up and try to spend time outside during daylight hours when it’s safe — even on cloudy days, winter daylight can improve mood and help regulate your body clock. Consider rearranging spaces so you can sit near windows at home and at work, or take a vacation in a warm, sunny, summer-like climate.

Wake up with artificial light.

Sunlight and bright artificial light help regulate your circadian rhythm and mood during the darker winter months. Try putting your bedroom light on a timer so it turns on at least 30 minutes before you wake up. Or use a sunrise alarm clock, lightbox, or app that has a gradual light option to simulate natural sunlight from the rising sun.

Try a light box.

Light therapy for mental health is an evidence-based, non-medication treatment for depression. A light box affects the brain via a neural pathway from the eyes. It can help regulate neurotransmitter (brain chemicals like serotonin) and circadian rhythm (“biological clock”) disturbances that can be found in depression. That is why it's necessary to face the light box and have your eyes open (but don’t look directly at the light) when doing light therapy.

Experts recommend using a light box that provides about 10,000 lux for about 20–30 minutes every morning during winter. This mimics morning sunlight and can help balance brain chemicals linked to mood and sleep.

Talk to your health-care provider before you decide to use one, especially if you have eye diseases, sensitivities to light, or mental health conditions such as anxiety disorder, mood disorder, clinical depression, and bipolar disorder.

Stay active and connected

Avoid social isolation, which can make winter sadness worse. Schedule regular walks with friends, join a local class or group, or plan activities that give you something to look forward to during the cold months. Exercise releases mood-boosting brain chemicals.

Maintain a regular sleep schedule.

A consistent sleep schedule can help stabilize your circadian rhythm — go to bed and wake up at the same time every day, even on weekends, to support mood and energy. If you're having difficulty falling asleep, consider taking melatonin before bed.

Adjust your sleep schedule before the clocks change.

Stay up 15 to 30 minutes later than your normal bedtime each day until you’re aligned with the new schedule. Daylight savings time can disrupt your circadian rhythm, so it’s important to adjust your sleep and wake schedule to keep the routine.

Ask for help.

If your symptoms are severe, persistent, or begin to interfere with daily life, talk with a primary care provider or a mental health professional. Treatments such as light therapy, cognitive behavioral therapy, or medication can help manage SAD and support overall winter wellness.

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