Every year, as the days get shorter and the air gets colder, I start to feel the familiar weight of seasonal affective disorder (SAD). It’s more than just the winter blues—it’s a real shift in mood, energy levels, and motivation. Some get depressed, but I get super sleepy and super irritable. But over time, I’ve found strategies that help me push through and stay balanced during the darker months. If you struggle with winter depression, I hope these SAD treatment tips can help.

1. Maximizing Natural Light

One of the biggest triggers of seasonal depression is the lack of sunlight. To counteract this, I make it a priority to get as much natural light exposure as possible. I open my blinds first thing in the morning, take daylight walks, and even rearrange my workspace to be near a window. For those extra gray days, I use a light therapy lamp for SAD—specifically one that mimics natural sunlight with at least 10,000 lux. Spending about 20–30 minutes in front of it each morning helps regulate my circadian rhythm and boost my mood naturally.

Try: Verilux HappyLight

2. Staying Active with Winter Exercise

When it’s cold outside, the last thing I want to do is exercise, but I’ve learned that physical activity for SAD is key. I focus on workouts that I actually enjoy—whether that’s yoga for mental health, strength training, running, skating, or even just dancing around my living room to my favorite playlist. The endorphins released during exercise genuinely help combat seasonal depression symptoms.

3. Prioritizing Social Connection

Winter tends to make me want to hibernate, but isolating myself only makes winter depression worse. I make an effort to reach out to friends and family, even if it’s just a quick check-in over text or a virtual coffee chat. Planning outings, like grabbing a warm drink with a friend or joining a support group for SAD, keeps me socially engaged and feeling supported.

4. Eating for Mood and Mental Health

My body craves comfort food in winter, but I try to ensure I’m getting enough mood-boosting nutrients. Omega-3 fatty acids from salmon or flaxseeds, vitamin D from fortified foods, and complex carbohydrates like sweet potatoes help me maintain stable energy levels. I also stay hydrated—dehydration can sneak up in winter and contribute to fatigue and low energy.

When I find that I am really struggling to get these vitamins I will take a daily vitamin supplement to help ensure I am getting what I need.

My Go To: Olly Women’s Multivitamin

5. Practicing Mindfulness & Gratitude

Mental habits play a huge role in how I handle SAD symptoms. I make time for mindfulness meditation, deep breathing, or journaling to help me stay present. Keeping a gratitude journal—where I jot down three things I’m thankful for each day—shifts my focus from the darkness of winter to the positive things happening in my life.

If you are new to journaling there are plenty of online resources. There are also also plenty of guided journals to get you started!

Suggestion: Worry for Nothing: Guided  Journal

6. Seeking Professional Help for SAD

Sometimes, self-care isn’t enough, and that’s okay. I check in with myself regularly, and if my symptoms become overwhelming, I don’t hesitate to talk to a therapist for seasonal affective disorder. Therapy, and in some cases, SAD medication like antidepressants, can be incredibly helpful tools for managing winter seasonal depression.

Final Thoughts

Seasonal affective disorder (SAD) is tough, but it’s manageable with the right strategies. Over the years, I’ve learned that small, consistent actions make a huge difference in how I feel during the winter months. If you’re struggling with seasonal depression, know that you’re not alone—there’s hope, and brighter days ahead.

What do you do to fight SAD symptoms? Let’s share ideas and support each other!