Expert Tips for Coping With Winter Seasonal Depression

“For many people, the darkened days of winter bring with [them] Seasonal Affective Disorder (SAD), a type of depression that typically begins in the fall or winter,” Dr. Marianne Matzo said.

Audrey Simons

Published: 12/8/2025, 10:43:42 PM EST

Expert Tips for Coping With Winter Seasonal Depression — People cross a street during a winter snow storm in Philadelphia, Pa., on Feb. 13, 2024. (Matt Rourke/AP Photo)

The shorter days and fading sunlight are causing noticeable changes in mood and energy for millions of Americans nationwide—a shift often referred to as the "winter blues." But when symptoms are more severe, they may signal a more serious medical condition.

“For many people, the darkened days of winter bring with [them] Seasonal Affective Disorder (SAD), a type of depression that typically begins in the fall or winter,” Dr. Marianne Matzo, Ph.D, a certified advanced nurse practitioner and co-host of the podcast "Everyone Dies," told NTD.

“Researchers believe that wintertime SAD is caused by reduced daylight, which can desynchronize our internal circadian rhythm from the natural light cycles outside.”

For this reason, people who live farther from the equator—where winters are longer and darker—are more likely to develop the condition, also known as seasonal depression, the National Institutes of Health notes.

Those who have a family history of depression or bipolar disorder face an increased risk, too. Women are also four times more likely to be diagnosed with it compared to men, largely due to hormonal differences.

"As a mental health issue, SAD is more than just being down about the season—it actually tends to keep you down and affects you day after day," holistic physician Dr. Bradley Nelson told NTD.

The best-selling author—whose latest book "The Heart Code" debuted on Dec. 2—encouraged those who believe they may be suffering from SAD to seek help from a medical professional and emphasized the importance of treating the root cause.

"In Western medicine, depression itself is seen as the problem. Depression is certainly a difficult state to be in, but in reality, as with every other symptom that we experience, depression is a message," Nelson said.

"There may be many underlying causes, but taking medication to address the outward symptoms will not address those causes."

Seasonal depression often becomes more prevalent during the winter months. Integrative medicine provides effective solutions by addressing the condition through structural, biochemical, energetic, and spiritual approaches. (Maridav/Shutterstock) — Seasonal depression often becomes more prevalent during the winter months. Integrative medicine provides effective solutions by addressing the condition through structural, biochemical, energetic, and spiritual approaches. Maridav/Shutterstock

Mitigating Seasonal Depression

In addition to fatigue and feelings of sadness or anxiousness, symptoms of SAD may include trouble concentrating, oversleeping, irritability, weight gain caused by increased eating, and even suicidal ideation.

Although seasonal depression can be challenging, there are several steps people can take to ease their symptoms. However, once again, it’s always best to consult a medical professional before making any changes.

Get Some Sun

Reduced sunlight can lower levels of serotonin, an important neurotransmitter that regulates various bodily functions, including mood, sleep, and appetite. So getting some sun each day may help boost one's overall physical and emotional well-being.

"Light is invigorating and mood-lifting," Matzo shared. "To fight SAD, the answer is to provide more light where it is missing."

If a short outdoor walk under the sun isn't possible, Matzo suggested bright light therapy, which is the standard treatment for SAD.

The Mayo Clinic recommends using a light box that delivers at least 10,000 lux of light for about 20 to 30 minutes each day. To put this into perspective, standard indoor lighting often falls below 1,000 lux, while direct sunlight can reach extremely high levels of up to 100,000 lux on a clear day. Be sure to follow the manufacturer's instructions and warnings when using the box to ensure safe use.

“Light therapy is most typically prescribed in the early morning, which studies show is the most effective time to shift circadian rhythms to associate with the environment,” Matzo said. “Because light therapy is replacing what is missing, using light therapy near the end of the day also can be effective so that you don’t feel the ‘suddenness’ of the winter darkness.”

A 2024 study published in the journal JAMA Psychiatry found that bright light therapy may also help treat other depressive disorders.

Exercise Regularly

Regular exercise can help fight seasonal depression by boosting endorphins—the body's natural mood-lifters and pain relievers—and burning off stress hormones, such as adrenaline and cortisol, Harvard Health Publishing reports.

"Get moving today, whether it’s a walk around the block, a virtual yoga class, or a hike in the mountains," Nelson said. "Any form of exercise will do the trick. Exercise as simple as getting outside and walking is the natural, drug-free way to combat depression."

Eat Healthy

A 2017 meta-analysis published in the journal Psychiatry Research found a correlation between the Western pattern diet, which is high in processed meats, refined grains, and sweets, and an increased risk of depression. Since nutrients directly affect the brain's structure and function, consuming a healthy diet can be crucial for combating seasonal depression.

"Research shows that healthy nutrition is an important part of holistic healing for SAD. Choose recipes that contain natural mood boosters such as dark leafy greens, dark chocolate, nuts and seeds, fish, and avocados," Nelson explained. "Stay hydrated and get plenty of vitamin C. Eating healthy food has a way of making you feel lighter, which may support a more positive outlook."

Prioritize Restful Sleep

The shorter days and longer nights in winter can make people feel sluggish and sleep longer. Setting a proper sleep schedule may help counter the winter slump. The Mayo Clinic recommends scheduling times to wake up and go to bed each day. Reducing—or eliminating—napping and oversleeping can also be helpful.

"Even if you are losing 10 percent of your usual functioning this season, if you’re feeling just a bit more tired, more down or weary, it’s something that needs to be identified and addressed," Matzo said. "You want to have peak experiences and joy of life, don’t let the darkness take that from you."