Finding Light in the Darker Months: Understanding Seasonal Affective Disorder & Simple Ways to Feel Better

Written By Cassandra (Cassi) Heuer
A woman sitting by her window looking outside during winter

As fall transitions into winter, many people notice subtle changes in their mood or energy. Shorter days, colder weather, and less sunlight can influence how we feel, think, and function. For some, these seasonal shifts become more than an inconvenience — they become a significant emotional challenge known as Seasonal Affective Disorder (SAD).

SAD is a real and treatable condition, and understanding it is the first step toward feeling better. Whether you experience it every year or are noticing symptoms for the first time, there are effective strategies to help support your mental wellness throughout the winter months.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern. While it can occur in spring or summer, it most often begins in late fall and continues through winter.

Reduced sunlight can disrupt your circadian rhythm, lower serotonin levels, and increase melatonin production — all of which influence mood and energy.

SAD is more common in northern climates, but it can affect anyone.

Common Signs and Symptoms

  • Feeling down or more irritable most days

  • Low energy/fatigue

  • Sleeping more than usual

  • Craving carbohydrates or sugary foods

  • Weight gain

  • Loss of interest in usual activities

  • Difficulty concentrating

  • Social withdrawal

  • Hopelessness or sadness

  • In severe cases: thoughts of self-harm (seek help immediately if present)

Who Is Most at Risk?

  • Individuals living in northern states

  • Women (SAD occurs more frequently in women)

  • Individuals with a personal or family history of depression

  • Individuals with low vitamin D levels

  • If you have experienced SAD in prior years

Even without meeting full criteria for SAD, many people experience seasonal blues during the winter.

Ways to Manage and Reduce Symptoms

1. Increase Light Exposure

  • Spend time outdoors, especially right away in the morning.

  • SAD lamps are also an option, just make sure to discuss with your provider first and that it is 10,000-lux. Try to use for 20–30 minutes in the morning.

2. Maintain Movement

  • Gentle, consistent movement can improve mood and sleep: walking, stretching, yoga, or short home workouts.

  • A great local option is at BURN Fitness in which you can combine exercise with the added benefit of infrared heat.

3. Support Your Body with Nutrition & Vitamin D

  • Include protein, healthy fats, and a variety of fruits/vegetables.

  • Have vitamin D levels checked

4. Stay Connected

Aim to engage in regular relationships and activities:

  • Examples include: coffee with a friend, family time, community events, or therapy sessions — social connection protects mental health.

5. Build a Supportive Routine

  • Stay consistent with the time you go to sleep and the time you wake up 

  • Plan small daily activities you’re looking forward to 

  • Try to keep your living space well lit, especially early in the day. 

6. Practice Gratitude

Gratitude doesn’t eliminate SAD, but it can help. Practicing gratitude improves resilience, increases positive emotions, and shifts focus away from negative thinking.

Simple practices:

  • Write down 3 things you’re grateful for each morning

  • Keep a gratitude jar.

  • Share something each day you’re grateful for with a family member or friend.

When to Seek Professional Support

Reach out to a mental health provider if:

  • Symptoms affect daily functioning

  • Mood continues to worsen

  • You notice thoughts of self-harm or hopelessness

For immediate help, call or text 988 (Suicide & Crisis Lifeline).

Elevate Wellness & Psychiatry is here to help you navigate seasonal depression with compassionate, evidence-based care. We can work together to create a personalized plan to support your wellness throughout the winter months and beyond.

Final Thoughts

Winter can feel long and heavy — but you don’t have to navigate it alone. Small, intentional habits and professional support can make a meaningful difference in how you feel through the darker months.

If you have questions or want to schedule an appointment, reach out anytime through the Athena Patient Portal or contact our office.

Cassandra (Cassi) Heuer

Cassandra “Cassi” Heuer is a board-certified Psychiatric-Mental Health Nurse Practitioner with experience across inpatient, outpatient, and integrative mental health settings. Combining traditional care with functional approaches, she helps individuals cultivate lasting wellness through movement, nutrition, connection, and spiritual well-being.