Beat the Winter Blues: Proven Ways to Manage Seasonal Affective Disorder (SAD)

Stephanie Strouth • June 27, 2025

As the fall and winter months approach, many people notice a shift in their mood, energy levels, and overall well-being. For some, this seasonal change can trigger Seasonal Affective Disorder (SAD), a type of depression tied to the changing seasons, primarily during the colder months. At Anchoring Hope Counseling in Wise & Abingdon, we want to help you better understand this condition and offer tips on managing it so that you can feel more in control of your mental health during these darker months.

What Is Seasonal Affective Disorder (SAD)?

SAD is a form of depression that typically begins in late fall and continues through the winter months. The lack of sunlight, shorter days, and colder weather can significantly impact your mood, leaving you feeling tired, unmotivated, and disconnected from daily life. SAD isn't just about feeling down—it's a serious condition that can affect your ability to function at work, school, or in relationships.

Symptoms of SAD can vary from person to person but often include:

Feeling depressed for most of the day, nearly every day

Low energy or fatigue

Trouble concentrating or focusing

Changes in appetite or weight (often craving carbs)

Sleeping more than usual, yet feeling tired

Losing interest in activities you once enjoyed

Feeling hopeless or worthless

It’s important to recognize that SAD is more than just feeling down—it’s a serious mental health condition that needs attention. If these feelings persist for more than a couple of weeks, seeking support from a counselor or therapist is a crucial step.

Causes and Risk Factors of SAD

While the exact causes of SAD are not fully understood, several factors play a role, including:

Reduced sunlight: The lack of sunlight during fall and winter months can disrupt your body's internal clock (circadian rhythm), leading to feelings of depression.

Serotonin levels: Sunlight helps regulate serotonin, a neurotransmitter that affects mood. Lower levels of sunlight can lead to a drop in serotonin, contributing to feelings of depression.

Melatonin levels: The change in season can affect melatonin, a hormone that regulates sleep. Increased melatonin production in the winter can lead to tiredness and lethargy.

People who live far from the equator, where sunlight hours drastically decrease in the winter, are more likely to experience SAD. Additionally, if you have a family history of depression or other mood disorders, you may be at a higher risk.

Tips to Manage SAD

Fortunately, there are several ways to manage and even prevent SAD from taking over your life. Below are some strategies we recommend at Anchoring Hope Counseling:

Light Therapy: One of the most effective treatments for SAD is light therapy, where you sit near a lightbox that mimics natural sunlight. This helps regulate your body’s serotonin and melatonin levels, reducing symptoms of SAD. Try using a lightbox for 20-30 minutes each morning to boost your mood.

Get Outside: Spending time outside, even during the winter, can help. Natural sunlight, even on cloudy days, can have a positive effect on your mood. Aim for 30 minutes outside each day, whether it’s a walk, sitting on a porch, or simply being by a window that lets in light.

Stay Active: Regular exercise can help boost serotonin and endorphins, the "feel-good" chemicals in your brain. Whether it's a brisk walk, yoga, or indoor workouts, staying active can make a big difference in your energy levels and overall mood.

Establish a Routine: Keeping a consistent daily routine can help you stay grounded during the winter months. Stick to regular sleeping and eating schedules, and make time for activities that bring you joy and relaxation.

Stay Connected: SAD can make you want to withdraw from social activities, but maintaining connections with friends, family, or even support groups can improve your mood. Reach out to others, whether in person or virtually, to talk about what you’re going through.

Professional Support: Therapy is a powerful tool for managing SAD. Cognitive-behavioral therapy (CBT) can help you identify negative thought patterns and develop coping strategies. If you’re finding it hard to manage on your own, our counselors at Anchoring Hope Counseling can provide the support you need through both individual therapy and group sessions.

Preventing SAD: Can It Be Done?

While there may not be a guaranteed way to completely prevent SAD, certain lifestyle changes can help reduce its impact or even prevent symptoms from developing. Starting treatment early in the fall—before the onset of symptoms—may reduce their severity. Regular exercise, maintaining a healthy diet, and proactively using light therapy are all effective strategies. By staying ahead of the condition, you can reduce its hold on your mental health.

At Anchoring Hope Counseling, we’re here to walk with you through these darker months. Whether you’re looking for one-on-one counseling, our app, or simply some helpful resources, our team is ready to support you. We offer both in-person and virtual sessions to accommodate your needs and ensure that you have access to care, no matter where you are in Virginia.

When to Reach Out

If you’re experiencing symptoms of SAD that last more than a few weeks, are intense, or are interfering with your daily life, it’s important to reach out for help. You don’t have to go through it alone. You can take our easy quiz to find out if you may need counseling now. You can also contact Anchoring Hope today to schedule a consultation and take the first step towards feeling like yourself again.

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