Tips to Work with your SAD, not Against

Evidence based ways to combat the seasonal blues, and why they work.

Seasonal Affective Disorder is a diagnosable type of depression that is characterized by 4-5 months of symptoms each year. Typically people are affected by SAD during the fall and winter months. To be diagnosed with SAD one would need to be evaluated by a mental health professional. Even without a diagnosis, many people experience a drop in their mood that comes with the shorter days and colder weather. Keep reading for some evidence based ways to combat those blues.

Feeling sad in the winter is normal and does not mean you have SAD. The tips below can be helpful for anyone experiencing a drop in their mood.

Working With SAD

Instead of fighting against the mood shift many of us experience when the days get shorter and colder, why not try working with it? Here are some evidence-backed strategies to help you navigate the season without letting SAD take over your winter vibes.

Ways to Work With Your SAD, Not Against It

Seasonal Affective Disorder (SAD) can feel like winter’s cruel little joke—darker days, colder weather, and suddenly everything feels a bit... heavier. But instead of fighting against it, why not try working with it? Here are some evidence-backed strategies to help you navigate the season without letting SAD take over your winter vibes.

Light Up Your Life (Literally)

Ever notice how much brighter the world seems when the sun’s out? That’s because sunlight literally helps regulate your mood and energy. Getting sunlight on our eyeballs within the first half an hour of waking up is best practice. Of course, in the gray winter days, that is not always possible. A light therapy box or sunlight lamp can mimic natural sunlight and give you that serotonin boost you’re missing.

Why it works: It’s like giving your brain a little "wake up, it’s sunny out" signal, even when it’s not.

👉 Research from the National Institute of Mental Health (NIMH) supports light therapy as one of the most effective treatments for SAD.

2. Move It to Boost It

I will be the first to tell you that bundling up for a winter jog sounds awful but hear me out: regular physical activity can significantly improve your mood. It does not need to be a run! There are many ways to mindfully move our bodies in a beneficial way. (that's a whole different blog post though.)

How to do it: Aim for 30 minutes of movement, 3–5 times a week. Bonus points if it’s outside!
Why it works: Exercise releases endorphins (aka your brain’s feel-good chemicals).

👉 A Harvard Health study found that aerobic exercise can be as effective as antidepressants for mild to moderate depression.

3. Reframe Your Winter Mindset with CBT

Our thoughts can be sneaky. When winter hits, it’s easy to spiral into “everything sucks” territory. Cognitive Behavioral Therapy (CBT) helps you catch and challenge those unhelpful thoughts.

How to start: Best practice- Work with a therapist trained in CBT-SAD! sadly, therapy is not accessible for everyone. Another (not as effective but still good) option can be to grab a workbook to try it at home.
Why it works: CBT doesn’t just address symptoms- it teaches you to respond differently to seasonal triggers.

👉 A study published in The American Journal of Psychiatry found CBT to be just as effective as light therapy, with longer-lasting benefits.

4. Dose Up on Vitamin D

Less sunlight often means lower Vitamin D levels, which can mess with your mood. A simple supplement could make a big difference. I am not a doctor.

How to do it: Ask your doctor for a recommendation.
Why it works: Vitamin D helps regulate serotonin levels, which directly impact mood.

👉 A meta-analysis in The British Journal of Psychiatry linked low Vitamin D levels to higher rates of depression.

5. Keep Your Social Circle Warm

Winter isolation is real, but SAD loves to thrive in it. Fight back by leaning into your relationships- text a friend, host a cozy night in, or join a virtual community.

Why it works: Human connection is one of the best buffers against stress and depression.
Pro tip: Even small interactions (like chatting with your barista) can give you a little mood lift.

👉 A 2020 study in The Lancet emphasized the mental health benefits of social support during stressful times.

6. Mindfulness Moments

When the winter blahs hit, mindfulness can help ground you in the present instead of letting your mind wander to all the gloom.

How to practice: Try short guided meditations, gratitude journaling, or just take a few deep breaths.
Why it works: It’s like giving your brain a mini spa day.

👉 Research from JAMA Internal Medicine shows mindfulness meditation can reduce anxiety and depression symptoms.

7. Sleep Smarter

Winter makes hibernation tempting, but oversleeping can actually make you feel worse. Instead, aim for quality over quantity.

How to do it: Stick to a consistent bedtime and limit screen time before bed.
Why it works: Regular sleep supports your circadian rhythm, which is key to beating SAD.

👉 The Sleep Foundation recommends 7–9 hours of sleep per night to maintain optimal health and mood.

8. Embrace the Chill (Seriously)

Instead of dreading winter, try finding things you like about it- think cozy blankets, warm drinks, or fun winter hobbies.

Why it works: Shifting your focus to small joys helps reframe the season as something manageable (and maybe even fun).
Try this: Make a list of 5 things you look forward to during winter and lean into those.

9. Ask for Help When You Need It

Sometimes, SAD needs more than DIY solutions. If it’s affecting your daily life, don’t hesitate to talk to a healthcare provider about therapy or medication options.

Why it works: Antidepressants or therapy can help balance the chemicals in your brain and give you the boost you need.
Reminder: There’s no shame in seeking help it’s a sign of strength, not weakness.

👉 The American Psychological Association (APA) recommends combining light therapy, CBT, and medication for severe SAD cases.

You’ve Got This

Winter doesn’t have to be all gloom and doom. By working with your SAD instead of against it, you can reclaim this season and maybe even learn to enjoy it. Start small, try a few of these tips, and remember: brighter days (literally and figuratively) are ahead.

Have your own go-to strategy for tackling SAD? Drop it in the comments- I’d love to hear what works for you!