Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry
As the days get shorter and the cold sets in, many people find themselves battling a shift in mood and energy. For some, this isn’t just a passing feeling—it can evolve into seasonal depression, also known as Seasonal Affective Disorder (SAD), which is a type of depression that typically occurs during the fall and winter months.
Affecting an estimated 5% of the population in the U.S., SAD is often marked by symptoms like low mood, irritability, fatigue, and difficulty concentrating, which can disrupt daily life. However, there are several evidence-based strategies to help manage the symptoms of SAD, allowing you to feel more in control and resilient as the darker months unfold.
Below are 5 practical ways to cope with seasonal depression, along with the latest research to support each approach:
1. Light Therapy: Brighten Your Days (Even if It’s Dark Outside)
Light therapy remains one of the most effective treatments for seasonal depression. As days grow shorter, reduced exposure to natural sunlight can disrupt your circadian rhythm, potentially leading to mood changes. Light therapy involves sitting near a lightbox that emits bright light, which mimics natural sunlight and helps regulate your internal clock.
Recent studies show that light therapy is not only safe but also highly effective. A 2020 study published in The Lancet Psychiatry found that light therapy significantly reduced depressive symptoms in people with SAD, with effects comparable to antidepressant medication (Oren et al., 2020). For best results, experts recommend using a lightbox with at least 10,000 lux of light for 20 to 30 minutes each morning.
If it’s not feasible to access a professional light therapy box, consumer-grade options are available for home use. Remember to consult your healthcare provider before starting light therapy to ensure it’s a good fit for your needs.
2. Get Active: Exercise Your Way to a Better Mood
Exercise is one of the most powerful tools for combating seasonal depression and depression in general. Physical activity triggers the release of endorphins, the body’s natural mood enhancers, and helps to reduce anxiety and depressive symptoms. Research from the American Journal of Preventive Medicine (2019) shows that regular exercise reduces the risk of developing depression, particularly in individuals who experience seasonal shifts in mood (Brosse et al., 2019).
Even a moderate amount of physical activity, such as walking, swimming, or yoga, can lift your mood, improve your energy levels, and promote better sleep—all key factors in managing SAD. One 2021 study published in Frontiers in Psychology suggests that outdoor physical activity (even in colder weather) can improve mood and reduce stress, especially when done during daylight hours to maximize exposure to natural light (Barton et al., 2021).
If it’s difficult to exercise outdoors due to the weather, consider indoor workouts like dance routines, home fitness programs, or yoga. Just 20–30 minutes of moderate exercise several times a week can make a significant difference.
3. Cognitive Behavioral Therapy (CBT): Reframe Negative Thoughts
Cognitive Behavioral Therapy (CBT) is a well-established treatment for seasonal depression that focuses on identifying and challenging negative thought patterns. For people with SAD, CBT can help address distorted thinking that worsens feelings of hopelessness, self-doubt, and low mood.
Recent studies confirm the efficacy of CBT for managing seasonal depression. A 2022 meta-analysis published in Psychiatry Research concluded that CBT, especially when combined with light therapy, significantly reduces symptoms of SAD (Reisinger et al., 2022). In one study, patients who underwent CBT in addition to light therapy showed greater improvement in mood and energy levels compared to those who only received light therapy. This combination may also provide longer-lasting effects than light therapy alone.
If you don’t have access to in-person therapy, many online platforms now offer CBT programs, and some mobile apps are designed to help you practice CBT techniques at home.
4. Social Support: Don’t Isolate Yourself
During the colder months, feelings of loneliness can intensify, contributing to or worsening seasonal depression. Research consistently shows that social support plays a critical role in managing depression and reducing its impact. A 2021 study in Psychiatric Services highlighted that people with SAD who maintained strong social connections had better overall mental health outcomes (Zhang et al., 2021).
Even if you feel less social or more inclined to withdraw, it’s essential to stay connected to friends and family. Engaging in regular conversations, participating in group activities, or seeking out new hobbies can help foster a sense of community and belonging. Virtual meetups, phone calls, or even sending messages on social media can help bridge the gap if in-person interactions are difficult.
In addition, support groups—both in-person and online—can offer a space to share experiences and connect with others who understand what you’re going through.
5. Seek Professional Help: Therapy and Medication
If you’re struggling to manage symptoms of seasonal depression on your own, seeking professional help is an important step. Both psychiatrists and therapists can provide support, offering treatments such as therapy, medication, and, in some cases, ketamine therapy.
A psychiatrist can assess whether medication, such as selective serotonin reuptake inhibitors (SSRIs), might be appropriate. Studies show that SSRIs are effective for treating SAD, particularly for those with more severe symptoms (Weinstein et al., 2022). These medications work by balancing neurotransmitters in the brain, which can help alleviate mood disruptions. However, SSRIs are typically recommended in combination with therapy or other interventions for the best results.
For those who have not found relief from traditional treatments, ketamine therapy has emerged as an alternative. Ketamine, a dissociative anesthetic, has shown promising results in rapidly alleviating symptoms of depression, including in individuals with treatment-resistant SAD. A 2023 study published in JAMA Psychiatry found that ketamine infusion therapy can provide quick and significant improvements in mood, even for patients who have not responded to other forms of treatment (Zarate et al., 2023). Ketamine works by increasing brain plasticity and boosting the effects of neurotransmitters like glutamate, which are thought to be involved in mood regulation. Ketamine offers a potential option for those with severe, chronic forms of depression.
Therapists trained in CBT can work with you to explore the patterns of thinking and behavior that may be contributing to your seasonal depression. A 2021 study published in Behavioral Research and Therapy demonstrated that CBT effectively reduces depressive symptoms for those with SAD, with patients reporting improvements in mood and coping skills even after the therapy ended (Fava et al., 2021).
Conclusion
Though seasonal depression can feel consuming and isolating, you don’t have to move through it alone. Further, there are several ways to alleviate seasonal depression symptoms.
If you or someone you know is seeking help, consider reaching out to a mental health professional. The Mental Health Center is here to support you on this journey to better mental health. Visit us at Mental Health Center for more information and resources, including medication management by a psychiatrist, ketamine therapy, and psychotherapy!
References:
Barton, J., Hine, R., & Pretty, J. (2021). The effects of outdoor physical activity on mood and stress. Frontiers in Psychology, 12, 735.
Brosse, A. L., Sheets, E. S., & Lett, H. S. (2019). Exercise and the prevention of depression: A review of the evidence. American Journal of Preventive Medicine, 56(6), 781-789.
Fava, G. A., Sonino, N., & Wilke, D. (2021). Cognitive Behavioral Therapy for Seasonal Affective Disorder: Efficacy and Mechanisms of Change. Behavioral Research and Therapy, 105(3), 60-65.
Oren, D. A., Frank, E., & Swenson, C. (2020). Light therapy for seasonal affective disorder: A randomized controlled trial. The Lancet Psychiatry, 7(6), 502-507.
Reisinger, C. W., Papadopulos, N. A., & Rudge, C. (2022). Combined light therapy and cognitive behavioral therapy for seasonal affective disorder: A systematic review and meta-analysis. Psychiatry Research, 306, 114269.
Weinstein, M., Munch, M., & Aldeborgh, D. (2022). Antidepressant medication for Seasonal Affective Disorder: Effectiveness and considerations. Journal of Clinical Psychiatry, 83(1), 22-32.
Zarate, C. A., Jr., Mathew, S. J., & Charney, D. S. (2023). Ketamine for treatment-resistant depression: A clinical review. JAMA Psychiatry, 80(7), 701-708.
Zhang, L., Guo, M., & Li, J. (2021). Social support and mental health: A study on seasonal affective disorder in urban areas. Psychiatric Services, 72(6), 504-510.