If you feel sad or anxious during the winter months, you’re not alone. About 5% of American adults experience seasonal depression.

Seasonal depression, also called seasonal affective disorder (SAD), is a mental health condition that people tend to experience at specific times of the year.Researchers don’t know exactly what causes SAD, but it is believed that havingless exposure to daylight(which is typical during the long, dark winter months for much of the United States) throws off levels ofserotonin, a mood-regulating chemical in the brain.

“A lot of people suffer from seasonal depression, and there are ways to combat it. Knowing that it’s real and knowing that it’s biological can sometimes give people the motivation they need to address it,”Alan Jacobson, PsyD, a clinical psychologist based in Westwood, MA, told Verywell.

Many people experience “winter blues” as the days get shorter and colder. Back-to-backholidayscan also bring on financial stress, and some people feel a letdown when the festivities are over. However, this is not the same thing as seasonal depression. In fact,people can even get sad in the summer.

“Seasonal depression hits people a lot harder than that. Usually, it will affect their ability to function at the right level at work, to be around and engaged with family like they usually are,” said Jacobson. “It really has effects that are hard to overcome on different parts of their life.”

People with seasonal depression may feel hopeless, frustrated, irritable, and have memory problems or difficulty concentrating.You may have a greater risk for SAD ifsomeone in your family has depressionor you live farther north, where there are fewer hours of daylight in the winter.Women also seem to experience seasonal depression more often than men do.

The upside to feeling down during the winter is that there are some things you can do to feel better. Here’s what therapists recommend for coping with seasonal depression.

How to Find Out If You Have SAD

Avoid Total Social Isolation

Depression can make people withdraw, and the seasonal variety is no exception. Even if you don’tfeel lonely, social isolation is linked to a higher risk of heart disease, type 2 diabetes, dementia, and even death.

“Sometimes, we isolate or need to opt out of social engagements because we need to set boundaries or re-energize with some alone self-care time. However, social isolation for long periods during winter months is not encouraged as a primary coping mechanism,”Gloria Petruzzelli, PsyD, a clinical psychologist at UC Davis Health Medical Center, told Verywell.

If you cut back on social plans to “hibernate” in the winter and start feeling depressed, try reconnecting with friends, family members, and people in your community. It can also help to find ways to keep up with hobbies or activities that you enjoy, even if you have to take them inside or alter your routine to accommodate the seasonal changes.

“It may be really hard to motivate yourself to participate and to be active socially, but it can really help you be more resilient, and it can really improve mood,” Jacobson said.

When Do Symptoms of Sad Start?

2. Exercise Outside When You Can

Moving your body can relieve and even help prevent symptoms of seasonal depression. Multiple studies have found a connection between physical activity and a lower risk for depression.

Petruzzelli said that any type of exercise you enjoy, like Zumba, yoga, or walking, can be beneficial for your mind and body. You could also try something like an indoor kickball league—bonus points for finding exercise you can do with others.

While indoor workouts can help you stay motivated to exercise, it’s helpful to get moving outside when you can.

“If you’re at work, take a walk at lunchtime, and on the weekends, get out during the day. Staying active and outside, regardless of the cold, especially on days where the sun is shining, can be really helpful,” Jacobson said.

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

3. Try Light Therapy, But Limit Screen Time

Since a lack of sunlight may contribute to symptoms, people with seasonal depression may find light therapy beneficial.There are differentlight therapy lamps, many of which are marketed to help with seasonal depression.

Sitting in front of a bright artificial light can make up for some of the natural light you’re missing out on in the winter. However, Jacobson said it’s best to start using these lights sooner rather than waiting until your depression symptoms peak.

Light therapy is generally safe, but people with some eye conditions or who take certain medications that increase light sensitivity should talk to a healthcare provider before trying it out. If the lamps are a no-go, there are also other options for treating SAD, like talk therapy, vitamin D supplements, and medications.

That doesn’t mean you shouldn’t enjoy the latest episode of your favorite show or check out the funny TikTok your best friend sent you—especially if they lift your mood. Just try to break up sedentary and screen time with some exercise, fresh air, and spending time with others.

Using Light Box Therapy for SAD: What to Know

What This Means For YouStaying socially connected, engaging in regular physical activity—especially outdoors—and considering tools like light therapy can help boost your mood in the winter. If symptoms persist or worsen, consulting a healthcare provider can offer additional options like therapy, vitamin D supplements, or medication.

What This Means For You

Staying socially connected, engaging in regular physical activity—especially outdoors—and considering tools like light therapy can help boost your mood in the winter. If symptoms persist or worsen, consulting a healthcare provider can offer additional options like therapy, vitamin D supplements, or medication.

11 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.American Psychiatric Association.Seasonal affective disorder (SAD).Johns Hopkins Medicine.Seasonal affective disorder.National Institute of Mental Health.Seasonal affective disorder.National Center for Complementary and Integrative Health.Seasonal affective disorder.Stokes AC, Xie W, Lundberg DJ, Glei DA, Weinstein MA.Loneliness, social isolation, and all-cause mortality in the United States.SSM Ment Health. 2021;1:100014. doi:10.1016/j.ssmmh.2021.100014Centers for Disease Control and Prevention.Health effects of social isolation and loneliness.Xie Y, Wu Z, Sun L, et al.The effects and mechanisms of exercise on the treatment of depression.Front Psychiatry. 2021;12:705559. doi:10.3389/fpsyt.2021.705559Soini E, Rosenström T, Määttänen I, Jokela M.Physical activity and specific symptoms of depression: a pooled analysis of six cohort studies.J Affect Disord. 2024;348:44-53. doi:10.1016/j.jad.2023.12.039National Institute of Mental Health.Seasonal affective disorder.Campbell PD, Miller AM, Woesner ME.Bright light therapy: seasonal affective disorder and beyond.Einstein J Biol Med. 2017;32:E13-E25.Li L, Zhang Q, Zhu L, et al.Screen time and depression risk: a meta-analysis of cohort studies.Front Psychiatry. 2022;13:1058572. doi:10.3389/fpsyt.2022.1058572

11 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.American Psychiatric Association.Seasonal affective disorder (SAD).Johns Hopkins Medicine.Seasonal affective disorder.National Institute of Mental Health.Seasonal affective disorder.National Center for Complementary and Integrative Health.Seasonal affective disorder.Stokes AC, Xie W, Lundberg DJ, Glei DA, Weinstein MA.Loneliness, social isolation, and all-cause mortality in the United States.SSM Ment Health. 2021;1:100014. doi:10.1016/j.ssmmh.2021.100014Centers for Disease Control and Prevention.Health effects of social isolation and loneliness.Xie Y, Wu Z, Sun L, et al.The effects and mechanisms of exercise on the treatment of depression.Front Psychiatry. 2021;12:705559. doi:10.3389/fpsyt.2021.705559Soini E, Rosenström T, Määttänen I, Jokela M.Physical activity and specific symptoms of depression: a pooled analysis of six cohort studies.J Affect Disord. 2024;348:44-53. doi:10.1016/j.jad.2023.12.039National Institute of Mental Health.Seasonal affective disorder.Campbell PD, Miller AM, Woesner ME.Bright light therapy: seasonal affective disorder and beyond.Einstein J Biol Med. 2017;32:E13-E25.Li L, Zhang Q, Zhu L, et al.Screen time and depression risk: a meta-analysis of cohort studies.Front Psychiatry. 2022;13:1058572. doi:10.3389/fpsyt.2022.1058572

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.

American Psychiatric Association.Seasonal affective disorder (SAD).Johns Hopkins Medicine.Seasonal affective disorder.National Institute of Mental Health.Seasonal affective disorder.National Center for Complementary and Integrative Health.Seasonal affective disorder.Stokes AC, Xie W, Lundberg DJ, Glei DA, Weinstein MA.Loneliness, social isolation, and all-cause mortality in the United States.SSM Ment Health. 2021;1:100014. doi:10.1016/j.ssmmh.2021.100014Centers for Disease Control and Prevention.Health effects of social isolation and loneliness.Xie Y, Wu Z, Sun L, et al.The effects and mechanisms of exercise on the treatment of depression.Front Psychiatry. 2021;12:705559. doi:10.3389/fpsyt.2021.705559Soini E, Rosenström T, Määttänen I, Jokela M.Physical activity and specific symptoms of depression: a pooled analysis of six cohort studies.J Affect Disord. 2024;348:44-53. doi:10.1016/j.jad.2023.12.039National Institute of Mental Health.Seasonal affective disorder.Campbell PD, Miller AM, Woesner ME.Bright light therapy: seasonal affective disorder and beyond.Einstein J Biol Med. 2017;32:E13-E25.Li L, Zhang Q, Zhu L, et al.Screen time and depression risk: a meta-analysis of cohort studies.Front Psychiatry. 2022;13:1058572. doi:10.3389/fpsyt.2022.1058572

American Psychiatric Association.Seasonal affective disorder (SAD).

Johns Hopkins Medicine.Seasonal affective disorder.

National Institute of Mental Health.Seasonal affective disorder.

National Center for Complementary and Integrative Health.Seasonal affective disorder.

Stokes AC, Xie W, Lundberg DJ, Glei DA, Weinstein MA.Loneliness, social isolation, and all-cause mortality in the United States.SSM Ment Health. 2021;1:100014. doi:10.1016/j.ssmmh.2021.100014

Centers for Disease Control and Prevention.Health effects of social isolation and loneliness.

Xie Y, Wu Z, Sun L, et al.The effects and mechanisms of exercise on the treatment of depression.Front Psychiatry. 2021;12:705559. doi:10.3389/fpsyt.2021.705559

Soini E, Rosenström T, Määttänen I, Jokela M.Physical activity and specific symptoms of depression: a pooled analysis of six cohort studies.J Affect Disord. 2024;348:44-53. doi:10.1016/j.jad.2023.12.039

Campbell PD, Miller AM, Woesner ME.Bright light therapy: seasonal affective disorder and beyond.Einstein J Biol Med. 2017;32:E13-E25.

Li L, Zhang Q, Zhu L, et al.Screen time and depression risk: a meta-analysis of cohort studies.Front Psychiatry. 2022;13:1058572. doi:10.3389/fpsyt.2022.1058572

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