Are you feeling more tired, down or disconnected as the days get shorter? You are not alone.
As autumn and winter arrive, many people notice changes in their mood and energy. For some, these changes are mild, but for others, they can be more severe and persistent. According to the American Psychiatric Association, Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter months, when daylight hours are shorter and sunlight exposure decreases. The exact cause is not fully understood, but research suggests it is related to changes in sunlight exposure, which can affect your body’s internal clock (circadian rhythm) and levels of serotonin and melatonin—chemicals that regulate mood and sleep (APA, 2023).
If you notice these symptoms in yourself or a loved one, it’s important to seek support and explore effective strategies for prevention and treatment. Below, I’ve gathered five evidence-based approaches recommended by mental health experts and scientific research to help you prevent and care for seasonal depression.
Bright Light Therapy (BLT) is considered the gold standard and first-line treatment for Seasonal Affective Disorder. Decades of research, including findings from the American Psychiatric Association and the Mayo Clinic, show that daily exposure to bright, artificial light can significantly improve symptoms of SAD by helping to reset your circadian rhythm and boost serotonin levels (APA, 2023; Mayo Clinic, 2024).
Bright light therapy involves sitting near a specially designed light box that emits 10,000 lux of UV-free, full-spectrum white light, much brighter than regular indoor lighting. The light should be used in the morning, ideally within the first hour of waking, for about 20–30 minutes. This exposure mimics natural sunlight and helps regulate your body’s internal clock and mood (APA, 2023).
(Recommendations from the Mayo Clinic and APA)
For more on the science behind light therapy, see the APA Blog.
Andrew Huberman, PhD, discusses the importance of morning light exposure for mood and sleep regulation in several episodes of the Huberman Lab podcast (watch here).
If you think you may have SAD, consult your healthcare provider about starting light therapy. It is the most effective and widely recommended treatment for this condition (APA, 2023).
Quality sleep is essential for mental health. According to Johns Hopkins Medicine, sleep problems and depression are closely linked: people with insomnia have up to a tenfold higher risk of developing depression, and 75% of those with depression have trouble sleeping (Johns Hopkins Medicine, 2024).
The American Academy of Sleep Medicine (AASM) recommends consulting a sleep specialist if you experience sleep and mood problems, as proper treatment can improve your well-being (AASM, 2024).
Dr. Matthew Walker, a leading sleep scientist, discusses the relationship between sleep and emotional health in the Huberman Lab podcast (listen here).
Headspace a Guide for sleep Netflix Show.
Yoo et al. (2007) found that nearly all psychiatric and neurological disorders expressing sleep disruption display corresponding symptoms of affective imbalance. The human emotional brain without sleep, a prefrontal amygdala disconnect (Yoo, Seung-Schik et al., Current Biology, 2007).
What you eat directly impacts your mood. Research published in Nutrients and by Harvard Health shows that a balanced, nutrient-rich diet can help prevent and alleviate symptoms of seasonal depression (Harvard Health Publishing, 2023; O’Neil et al., Nutrients, 2014).
Avoid excessive sugar and focus on balanced, regular meals to help stabilize your energy and mood.
For more information and recipe ideas, see Harvard Health’s guide to mood-boosting foods.
Physical activity is a powerful tool for boosting mood and managing symptoms of depression, including SAD. Dr. Fernando Mora, psychiatrist at Hospital Universitario Infanta Leonor in Madrid, Spain, recommends using your feet, hands, and mouth every day for mental well-being (Mora, 2023):
Move your body! Walking, running, yoga, and strength or high-impact exercises are among the best for supporting mental health. Regular movement releases endorphins and supports emotional balance.
Do something with your hands—cook, fix things, draw, garden, or engage in any activity that makes you feel productive and creative.
Connect and share how you feel with others. Talking to friends, family, or a therapist is essential for mental health.
Dr. James McDeavitt, professor at Baylor College of Medicine, notes that “relatively sustained aerobic exercise effects mood positively, but you don’t just have to run or do aerobics, you can do things like yoga, tai chi or meditation, which help with symptoms of depression” (Baylor College of Medicine, 2024).
Mindfulness and meditation are powerful tools for managing stress, improving sleep, and supporting emotional balance. Free apps recommended by the Oxford Mindfulness Centre and other experts include:
Connecting with others helps prevent depression by providing a support system, reducing feelings of loneliness and isolation, and fostering a sense of belonging and purpose. Supportive relationships trigger the release of stress-reducing oxytocin and endorphins, while lowering harmful cortisol levels. Strong social ties strengthen the brain and improve the ability to cope with stress (Harvard Health Publishing, 2023).
In today’s fast-paced, always-connected world, it’s easy to overlook the importance of genuine rest and emotional connection. We are constantly bombarded by notifications, social media, and the pressure to be productive, which can leave us feeling drained and disconnected from ourselves and others. During the holiday season, 65–75% of what we see online is images of perfection and happiness, travel, friends, gifts, celebrations (Psychreg, 2023). This can significantly impact how we see our own lives, making us feel either connected or isolated. Finding people and connections that make us feel better about ourselves is an essential key to feel connected.
True rest is not just about sleep, it’s about intentionally giving yourself permission to pause, unplug, and recharge on every level. According to Mindful Health Solutions and Psychreg, the six main types of rest are Physical, Mental, Emotional, Sensory, Social, and Spiritual rest, with Creative rest also recognized for providing a balanced sense of renewal (Mindful Health Solutions, 2023; Psychreg, 2023). Each type addresses different aspects of well-being, allowing you to identify and meet your unique needs for restoration.
When you allow yourself to truly rest and connect, you give your mind and body the chance to recover, process emotions, and build resilience. This kind of renewal is essential for maintaining mental health, especially during the winter months when stress and isolation can be more pronounced.
Make time for restful activities that help you feel restored, whether it’s reading, listening to music, practicing mindfulness, spending time in nature, or simply enjoying quiet moments. Prioritizing true rest and authentic connection is a powerful way to support your mood and overall well-being.
If you’re looking for inspiration and guidance to have more connection to your self and the world, here are some books recommended by mental health professionals and researchers for this season:
You are not alone. Taking small steps to care for your mind and body can make a big difference. If you have questions or need support, Cypress Counseling Center is here to help you on your journey to well-being.
Reading about mental health is an important first step, but you don't have to face life's challenges on your own. If you're feeling stuck, overwhelmed, or simply need someone to talk to, we're here to help.
