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10 Practical Ways to Manage Seasonal Affective Disorder This Winter

Struggling with Seasonal Affective Disorder this winter? Discover 10 practical ways to manage SAD, from light therapy and staying active to seeking professional support. Take control of your mental health with these actionable tips.

About the Author

Hi! I’m Shannon (she/her). I believe that therapy is a vital part of personal growth, development, and well-being. Life, in all its complexity, beauty, and unpredictability, can sometimes feel overwhelming.

As the days get shorter and the weather turns colder, many Canadians experience changes in mood and energy levels. If you find yourself feeling low, lethargic, or irritable as winter approaches, you might be dealing with Seasonal Affective Disorder (SAD). SAD is a type of depression that typically occurs during the winter months when there is less natural sunlight. The good news is that there are practical ways to cope with SAD and maintain your mental health during the winter season.

In this blog, we’ll explore 10 practical ways to cope with SAD, helping you take control of your well-being and reduce the impact of seasonal changes on your life.

What is Seasonal Affective Disorder (SAD)?

SAD is a form of depression that usually appears in late fall or early winter, coinciding with the change in seasons. Some common symptoms of SAD include:

Low energy or fatigue
Increased sleep or trouble waking up
Changes in appetite or weight (often craving carbs)
Difficulty concentrating or feeling sluggish
A sense of hopelessness or irritability

The good news is that SAD is treatable, and by taking proactive steps, you can improve your mood and energy levels this winter.

10 Practical Ways to Cope with SAD

1. Use Light Therapy for SAD

One of the most effective ways to manage Seasonal Affective Disorder is by using light therapy for SAD. A lightbox mimics natural sunlight, which can help increase serotonin levels in your brain and regulate your body’s internal clock.

Tips for using light therapy:

Aim for 20-30 minutes a day in the morning, ideally within the first hour after waking.
Sit about 16-24 inches from the lightbox, ensuring that your eyes are exposed to the light (but not directly staring at it).
Start with shorter sessions and gradually increase the duration as needed.

2. Stay Active in Winter

Exercise is a natural mood booster. Regular physical activity increases endorphins (your body’s feel-good chemicals), which can help improve your mood and reduce stress.

Winter can make it harder to stay active, but there are plenty of options. Try indoor workouts like yoga, pilates, or strength training. Or, get outside and go for a walk or snowshoeing when the sun is shining. Staying active in winter is crucial for managing energy levels and supporting mental health.

3. Maintain a Healthy Diet

What you eat can play a significant role in your mood. Focus on a balanced diet that includes omega-3 fatty acids (found in fish like salmon), whole grains, and a variety of fruits and vegetables. These nutrients can help boost your mood and energy levels.

Avoid sugary snacks and highly processed foods, as they can lead to energy crashes, making you feel worse over time. Try to eat regular meals and snacks throughout the day to maintain stable energy.

4. Prioritize Sleep Hygiene

A lack of sleep can exacerbate symptoms of SAD, so it’s essential to regulate your sleep schedule. Try to go to bed and wake up at the same time each day, even on weekends. Create a relaxing bedtime routine to help signal to your body that it’s time to unwind.

Also, avoid screens for at least 30 minutes before bed. The blue light from phones, tablets, and computers can interfere with your body’s ability to produce melatonin, the hormone responsible for sleep.

5. Spend Time Outdoors

Even though it’s colder, getting as much natural daylight as possible can help improve your mood and combat feelings of isolation. Try to spend some time outside each day, whether it’s a brisk walk or just sitting by a window when the sun is out.

6. Connect with Others

Social isolation can make symptoms of SAD worse, so it’s important to stay connected with friends, family, and your community. Try to schedule regular check-ins with loved ones, whether in person or virtually. Joining a winter activity group or social club can also help you feel more connected.

7. Practice Mindfulness and Relaxation Techniques

Managing stress is key to maintaining emotional well-being during the winter months. Activities like meditation, deep breathing, or yoga can help you stay grounded and calm during stressful moments.

Mindfulness practices can be particularly helpful for those struggling with negative thoughts or feelings of hopelessness. Incorporating these techniques into your daily routine can have a lasting impact on your mental health.

8. Take Vitamin D Supplements

There’s a strong link between low vitamin D levels and SAD. In the winter months, it can be harder to get enough sunlight, so supplementation might be necessary. Consider talking to your healthcare provider about vitamin D supplements, especially if you live in northern areas where sunlight is limited in the winter.

9. Seek Professional Support

If you’re struggling to manage your SAD symptoms, it might be time to consider professional support. Therapy, such as cognitive behavioural therapy (CBT), can help you address negative thought patterns and provide strategies for coping with depression.

Online therapy is also a convenient option in Canada, making it easier than ever to access professional support from the comfort of your home. At Insight-Online Therapy, we offer online therapy services tailored to your needs.

10. Plan for Enjoyable Winter Activities

Sometimes, the best way to combat SAD is to look forward to fun activities. Plan winter activities you enjoy, such as skiing, ice skating, or even reading by the fire. Finding joy in the season can help shift your focus away from negative emotions and encourage positive thinking.

Ready to take the first step towards positive change? Match with a licensed therapist who understands your needs and start your journey to well-being today.

Conclusion: Taking Control of SAD This Winter

Managing Seasonal Affective Disorder doesn’t have to feel overwhelming. By taking small, actionable steps each day, you can reduce the impact of SAD and improve your mental well-being this winter. Whether it’s light therapy, staying active, or seeking professional support, there are practical ways to cope with SAD that can help you feel better and thrive despite the seasonal changes.

Remember, you don’t have to go through this alone. Try some of these SAD tips for winter, and if your symptoms persist, don’t hesitate to reach out to a therapist. Professional help is always available, and with the right tools, you can manage SAD in winter and reclaim your energy this season.

Need more support with Seasonal Affective Disorder? If you’re struggling with SAD this winter, consider booking an online therapy session with one of our experienced therapists at Insight-Online Therapy. We’re here to help you navigate the challenges of winter and support your journey toward better mental health. Explore our affordable therapy services for a convenient, cost-effective solution.

Reach out today to take the first step toward winter self-care for SAD.