4 Proven Ways to Tackle Seasonal Affective Disorder, According to Experts

Key Takeaways

SAD affects roughly 5% of adults in the United States, and the symptoms usually last about 40% of the year. It’s very similar tomajor depressive disorder—in fact, the only thing that differentiates the two conditions is that SAD follows a seasonal pattern.

SAD typically strikes when the daylight hours start receding. “It’s typically late fall, early winter when you start to see the big uptick [in SAD cases],”Justin Puder, PhD, a psychologist based in Florida, told Verywell.

Though seasonal depression may be far from your mind now, it’s worth making a plan about how you’ll prepare for SAD symptoms should they arise later this year—especially if you’re prone to SAD.

One way to do this is to regulate your sleep schedule now since both sleep deprivation and oversleeping can impact your risk of depression.“Sleep and mental health—the important takeaway is that they’re reciprocal,”Alicia Roth, PhD, a sleep specialist at Cleveland Clinic’s Sleep Disorders Center, told Verywell. “Sleep affects your mental health, and mental health affects your sleep.”

There are many non-medicinal ways to prepare for SAD symptoms at home, and now is a great time to begin, experts said. Focusing on your sleep schedule and making plans to get more sunlight this winter could prevent or lessen the severity of SAD symptoms.

1. Implement a Consistent Sleep Schedule

Contrary to popular belief, many people don’t need eight full hours of sleep each night, Roth said. “There’s not a magic number [of hours], but you know yourself,” she explained. “You can feel it when you’re not getting enough sleep.”

Once you’ve determined how much sleep you need, start going to bed and waking at times that will allow you to take advantage of daylight hours once the days become shorter.

“Having a consistent wake time is the most powerful thing you can do to regulate the timing of your sleep,” Roth said. While your bedtime can also factor into yoursleep quality, getting up at the same time each day is ultimately more important in helping youestablish a healthy sleep routine, she said.

2. Plan for Sunlight Exposure

“Have a plan to get outside and be in nature,” Puder said. Going outside is crucial, whether it’s totally clear and sunny or overcast, he said. “Even a 20-minute walk will do you wonders.”

3. Prioritize Your Social Life

Getting enough socialization can also help with symptoms of seasonal depression, so it can’t hurt to think about how you’ll see friends, family, and others in your community once cold weather sets in and it’s harder to leave your home.

“It can be so tempting to stay in your house [in the wintertime], but interacting with people and maintaining those social connections” can really help, Puder said. Consider arranging something requiring regular meeting times, such as a book club.

4. Maintain a Nutrient-Dense Diet

When to See a Provider for SAD Symptoms

It can be challenging to distinguish between regular feelings of sadness and seasonal depression, experts said. You may not be able to determine whether your sadness is “normal” or something more serious until youreceive a diagnosis; as such, certain problems should prompt you to speak with a provider about your symptoms.

“If your tasks of daily living are becoming difficult [and] impacting your day-to-day life,” you should speak with a provider, Puder said. This doesn’t mean you necessarily have SAD, but it’s better to err on the side of caution and speak to a professional about the symptoms you’re experiencing, he explained.

A healthcare provider can help you develop a treatment plan. They may recommend antidepressants, psychotherapy, orvitamin D supplementsto manage or treat SAD symptoms:

What This Means For YouSeasonal affective disorder (SAD) affects about 5% of adults in the United States, and cases of the condition usually rise in late fall and early winter. If you’re prone to SAD, it’s essential to form good habits that can decrease the severity of your symptoms—like eating a healthy diet, exercising regularly, and ensuring you’re getting enough time in the sunshine, even in the wintertime. Start developing those habits now to prepare for the shorter days ahead, experts said.

What This Means For You

Seasonal affective disorder (SAD) affects about 5% of adults in the United States, and cases of the condition usually rise in late fall and early winter. If you’re prone to SAD, it’s essential to form good habits that can decrease the severity of your symptoms—like eating a healthy diet, exercising regularly, and ensuring you’re getting enough time in the sunshine, even in the wintertime. Start developing those habits now to prepare for the shorter days ahead, experts said.

3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Mental Health.Seasonal affective disorder.American Psychiatric Association.Seasonal affective disorder (SAD).National Institutes of Health (NIH).Depression.

3 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Mental Health.Seasonal affective disorder.American Psychiatric Association.Seasonal affective disorder (SAD).National Institutes of Health (NIH).Depression.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Institute of Mental Health.Seasonal affective disorder.American Psychiatric Association.Seasonal affective disorder (SAD).National Institutes of Health (NIH).Depression.

National Institute of Mental Health.Seasonal affective disorder.

American Psychiatric Association.Seasonal affective disorder (SAD).

National Institutes of Health (NIH).Depression.

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