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.
Low self-esteem affects relationships, choices, and overall happiness. Learn how therapy helps you rebuild confidence and reconnect with your worth.
Depression can make life feel overwhelming. Learn how therapy helps you regain hope, motivation, and emotional balance.
Healthy boundaries reduce stress, prevent burnout, and protect your emotional well-being. Learn how therapy helps you set and maintain them.
Trauma can create emotional patterns that repeat through life. Learn how trauma-informed therapy helps you break those cycles and feel safe again.
High-functioning anxiety is often overlooked because the person appears “fine” on the outside. Learn the hidden signs and how therapy brings relief and clarity.
Life transitions—whether planned or unexpected—can create emotional stress. Learn how therapy supports you through big changes and helps you adapt with confidence.
Chronic stress affects your body, mind, and relationships—but therapy provides tools to calm your nervous system and restore balance. Learn how counseling helps you recover.
Emotional burnout affects your energy, motivation, relationships, and sense of purpose. Learn what causes burnout and how therapy helps you rebuild balance and peace.
Talking through pain helps release it. Learn how open communication in therapy creates space for understanding, healing, and emotional freedom.
Clothing/ Household Items Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8 -5 Appalachian Community Action & Development Agency, Inc Phone: 276-452-2441 Address: 175 Military Lane, Gate City, VA 24251 Hours: Call for hours of operation Website: www.appcaa.org Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: www.family-crisis.org Goodwill Phone: 276-679-6150 Address: 205 Ridgeview Rd SW, Wise, VA 24293 Hours: Monday- Saturday 10-7 Red Barn Phone: 276-679-6709 Address: 660 US-58 ALT, Norton, VA 24273 Hours: Monday - Friday 9-5, Saturday 9-4 Salvation Army Phone: 276-328-2000 Address: 109 Glade St SE, Wise, VA 24293 Hours: Monday - Friday 10-4, Saturday 10-3 Dental Services Appalachian Highlands Dental Center Phone: 276-525-4487 Address: 616 Campus Drive #100, Abingdon, VA 24210 Hours: Monday - Friday 8-5 Website: www.applachianhighlandsdental.com Health Wagon - Owens and Hill Dental Health Clinic Phone: 276-328-8850 Address: 5626 Patriot Dr, Wise, VA 24293 Hours: Monday - Friday 9-5 Website: www.thehealthwagon.org Health Wagon Mobile Clinics Courthouse - 206 E Main St., Wise, VA 24293 - First Monday Food City - 603 Wood Ave, Big Stone Gap, VA 24219 - Second Monday IGA - 11133 Indian Creek Road, Pound, VA 24279 - Second Thursday Food City - 16410 Wise Street, St. Paul, VA 24283 - Third Tuesday Doughmakers Pizza Parking Lot - Norton, VA 24273 - Third Wednesday Mountain Comprehensive Health Corporation Phone: 606-633-4871 Address: 226 Medical Plaza Lane Whitesburg, KY 41858 Hours: Monday - Friday 8:30- 8:00, Saturday - Sunday 8:30 - 5:00 Website: www.mchcky.com Wise County and City of Norton Health Department Phone: 276-328-8000 Address: 134 Roberts Ave SW, Wise, VA 24293 Hours: Monday - Friday 8:45 - 4:45 Website: www.vdh.virginia.gov Domestic Violence Support Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: www.family-crisis.org National Domestic Violence Hotline Phone: 800-799-7233 Text: Text BEGIN to 88788 Website: www.thehotline.org Victim Witness Program Phone: 276-328-4421 Hours: unavailable Address: 214 East Main Street, Wise, VA 24293 Website: https://www.wisecounty.org/DocumentCenter/View/332/Domestic-Violence Brochure-PDF Federal/State Support Social Security Administration Phone: 800-772-1213 Address: 253 Ridgeview Rd SW, Wise, VA 24293 Hours: Monday - Friday 9-4 Website: www.ssa.gov Virginia Cooperative Extension Phone: 276-328-6194 Address: 515 Hurricane Rd NE, Wise, VA, 24293 Hours: Monday-Friday: 9-5 Website: www.wise.ext.vt.edu Food Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Avenue NW, Norton, VA 24273 Hours: Monday - Friday 10-3 East Stone Gap Baptist Church Food Pantry Phone: 276-523-9958 Address: 3904 E Stone Gap Rd, Big Stone Gap, VA 24219 Hours: Monday & Wednesday 10-12 First Baptist Church Phone: 276-395-6237 Address: 701 Front St E, Coeburn, VA 24230 Hours: Thursdays 10-1 Food Bank of Wise County, Inc. Phone: 276-679-3663 Address: 200 Industrial Drive Northeast Norton, VA 24273 Hours: Tuesday, Friday 10:00-11:30 Food Bank of Wise County, Inc. Phone: 276-523-2110 Address: 914 Wood Ave W, Big Stone Gap, VA 24219 Hours: Tuesday & Thursday 9:30 - 11:30 Meals with a Mission Phone: 276-523-1288 Address: 14 East 11th Street North, Big Stone Gap, VA 24219 Hours: Call for more information Mountain Empire Older Citizens Congregate Nutrition Program Phone: 276-523-4202 Address: 1501 Third Ave East, Big Stone Gap, VA 24219 Hours: Monday - Friday 8:30 - 4:30 Wise County/Norton Health Department - WIC Benefits Phone: 276-328-8000 Address: 134 Roberts Ave SW, Wise, VA 24293 Hours: Monday - Friday 8:45 - 4:45 Wise County Department of Social Services - SNAP Benefits Phone: 276-328-8056 Address: 5612 N Bear Creek Rd, Wise, VA 24293 Hours: Monday - Friday 8:00-4:30 Zion Family Ministries Food Pantry Phone: 276-679-1871 Address: 1613 Norton Rd, Wise, VA 24293 Hours: 4th Monday of each month from 9:30 until food is gone Housing/Shelter Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 Appalachian Community Action & Development Agency, Inc Phone: 276-452-2441 Address: 175 Military Lane, Gate City, VA 24251 Hours: Call for hours of operation Website: www.appcaa.org Big Stone Gap Redevelopment & Housing Authority Phone: 276-523-4788 Address: 170 Dogwood Tier, Big Stone Gap, VA 24219 Hours: Monday-Friday- 8:30- 4:30 Website: https://bsgha.org Commonwealth Catholic Charities Phone: 276-679-1195 Address: 507 Park Avenue Southwest, Norton, VA 24273 Hours: Monday - Friday 8:30 - 5:00 Website: www.cccofva.org Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: https://family-crisis.org Norton Redevelopment & Housing: Phone: 276-679-020 Address: 200 6th St NW, Norton, VA 24273 Hours: Monday-Friday-8:00-4:30 Website: https://nortonrha.org Wise County Redevelopment & Housing Authority Phone: 276-395-6104 Address: 107 Litchfield St NW, Coeburn, VA 24230 Hours: Monday-Friday-8-4 Website: https://www.wcrha.org Legal Assistance Circuit Clerk Court Phone number: 276-328-6111 Address: 206 E Main St #245, Wise, VA 24293 Hours: Monday-Friday-8-4 Website: https://courtbar.org General District Court Clerk Phone: 276-328-3426 Address: 206 E Main St #341, Wise, VA 24293 Hours: Monday-Friday-8-4 Website: https://www.vacourts.gov/courts/gd/home Juvenile & Domestics Relations Court Clerk Phone: 276-328-4486 Address: 206 E Main St #1, Wise, VA 24293 Hours: Monday-Friday-8-4 Website: https://www.vacourts.gov/courts/jdr/home Commonwealth Attorney Phone: 276-328-9406 Address: 206 E Main St #123, Wise, VA 24293 Hours: Monday- Friday- 9-6 Website: https://www.wisecounty.org/Directory.aspx?did=23 Magistrate’s Office Phone: 276-328-8947 Address: 5601 Patriot Dr, Wise, VA 24293 Hours: Monday-Friday- 24 hours a day Website: https://www.courts.state.va.us/courtadmin/aoc/mag/map/magregion1 Victim Witness Program Phone: 276-328-4421 Hours: unavailable Address: 214 East Main Street, Wise, VA 24293 Website: https://www.wisecounty.org/DocumentCenter/View/332/Domestic-Violence Brochure-PDF Medical Assistance Health Wagon Clinics Phone: 276-328-8850 Address: 5626 Patriot Dr, Wise, VA 24293 Hours: Monday - Friday 9-5 Website: https://thehealthwagon.org/ Health Wagon St. Mary’s Clinic Phone: 276-455-5556 Address: 116 Centre Ave NE, Coeburn, VA 24230 Hours: Monday - Friday 9-5 Health Wagon Mobile Clinics Courthouse - 206 E Main St., Wise, VA 24293 - First Monday Food City - 603 Wood Ave, Big Stone Gap, VA 24219 - Second Monday IGA - 11133 Indian Creek Road, Pound, VA 24279 - Second Thursday Food City - 16410 Wise Street, St. Paul, VA - Third Tuesday Doughmakers Pizza Parking Lot - Norton, VA 24273 - Third Wednesday Mountain Comprehensive Health Corporation Phone: 606- 633-4871 Address: 226 Medical Plaza Lane, Whitesburg, KY 41858 Hours: Monday - Friday 8:30 - 8:00, Saturday - Sunday 8:30 - 5:00 Website: https://www.mchcky.com/ Mountain Comprehensive Health Corporation - Pound Medical Clinic Phone: 276-796-8100 Address: 11313 Highland Avenue, Pound, VA 24279 Hours: Monday - Friday 8:30 - 5:00 Norton Community Hospital Phone: 276-439-1000 Address: 100 15th St NW, Norton, VA 24273 Hours: 24 hours a day Norton VA Clinic Phone: 276-679-8010 Address: 654 US-58 ALT, Norton, VA 24273 Hours: Monday - Friday 8:00-4:30 Wise County/Norton Health Department Phone number: 276-328-8000 Address: 134 Roberts ST SW, Wise, VA 24293 Hours: Monday-Friday 8-5 Mental Health Services Anchoring Hope Counseling Phone: 276-298-5034 Address: 217 E. Main St, Wise, VA 24293 Website: www.ahchope.com Hours: Monday - Friday 9-7 Clarvida Phone: 276-679-1045 Address: 340 Anderson Hollow Rd NE, Norton, VA 24273 Hours: Monday - Friday 9-5 Frontier Health - Wise County Behavioral Health Phone: 276-260-9991 Address: 295 Wharton Lane, Norton, VA 24273 Hours: Monday - Thursday 8-6, Friday 8-12 Healing Waters Counseling Center Phone: 276-963-0111 Address: 106 Spring Ave NE, Wise, VA 24293 Hours: Monday - Friday 9-5 Health Connect America Phone: 276-6447690 Address: 616 Park Ave NW, Norton, VA 24273 Hours: Monday - Friday 9-5 Prescription Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 St. Mary’s Faith Pharmacy Phone: 276-328-8850 Address: 5626 Patriot Dr, Wise, VA 24293 Hours: Monday - Friday 9-5 Substance Abuse Services Crossroads Treatment Center of Wise Phone: 877-848-9810 Address: 163 Plaza Rd, Wise, VA 24293 Hours: Monday 2-5, Tuesday 9-1, Thursday 9-12 Frontier Health - Wise County Behavioral Health Phone: 276-260-9991 Address: 295 Wharton Lane, Norton, VA 24273 Hours: Monday - Thursday 8-6, Friday 8-12 Groups Recover Together Phone: 540-202-2554 Address: 280 Virginia Ave NE Suite 104, Norton, VA 24273 Hours: Mon 10-8, Tues & Wed 9-7, Thur 10-8 Hopkins Medical Association Phone: 276-409-2463 Address: 1014 Park Ave NW, Norton, VA 24273 Hours: Monday - Friday 9-5 New Life Medicine Phone: 276-409-5922 Address: 1725 Park Ave SW, Norton, VA 24273 Hours: Monday - Friday 8-5 Savida Health Big Stone Gap Phone: 276-409-5055 Address: 310 Cloverleaf Square Suite B2, BSG, VA 24219 Hours: Monday - Friday 9-5 Savida Health Coeburn Phone: 276-777-0380 Address: 208 W Front St, Coeburn, VA 24230 Hours: Monday - Friday 9-5 Spero Health Phone: 276-325-7608 Address: 338 Coeburn Ave SW Suite 336, Norton, VA 24273 Hours: Call for hours of operation Suicide and Crisis Support Frontier Health - Crisis Response Hotline Phone: 877-928-9062 Hours: 24 hours a day Frontier Health - Hawthorne Place Phone: 276-679-1436 Address: 500 Hawthorne Place, Norton, Va 24273 Hours: Walk ins 24 hours a day Frontier Health - Link House Phone: 877-288-1828 Address: 433 New Beason Well Rd, Kingsport, TN Hours: 24 hours a day Crisis support for teens who are afraid to go home 911 Emergency Services Phone: 911 Hours: 24 hours a day 988 Suicide and Crisis Lifeline Phone: 988 - Call, text, or chat Hours: 24 hours a day Transportation Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 MEOC Public Transit Phone: 888-877-6748 Address: 1380 3rd Ave E, Big Stone Gap, VA 24219 Hours: Monday - Friday 7-5 Medicaid Recipients call the following numbers for public transit or gas reimbursement to medicaid appointments: Aetna Better Health of Virginia…………….....800-734-0430 Anthem HealthKeepers Plus…………………..877-892-3988 Human Healthy Horizons of Virginia…………877-718-4215 Sentara Health Plans…………………………..877-892-3986 United Healthcare of the Mid-Atlantic………..833-215-3885 Utilities Assistance Advocate Center Phone: 276-679-0967 Address: 1024 Park Ave NW, Norton, VA 24273 Hours: Monday-Friday 8-5 Appalachian Community Action & Development Agency, Inc Phone: 276-452-2441 Address: 175 Military Lane, Gate City, VA 24251 Hours: Call for hours of operation Family Crisis Support Services Phone: 276-679-7240 Address: 5668 Freedom Boulevard, Norton, VA 24273 Hours: Monday-Friday 9-5, Saturday-Sunday 2-10 Website: https://family-crisis.org
From Overwhelmed to Empowered, We’ll Help You Get There
You don’t have to navigate life’s chaos alone. At Anchoring Hope Counseling, we guide individuals across Virginia, just like you, who are ready to stop surviving and start thriving. Whether you're seeking therapy, mental health medication, or simply a fresh start, we’re here to help you reconnect with your most authentic self and reclaim your peace of mind.
We Have Physical Locations in Abingdon, Pennington Gap, & Wise, Virginia.
You’re Not Alone, Let’s Start Healing, Together.
What If Peace Wasn’t Just Possible, But Within Reach?
When life feels chaotic or heavy, it’s easy to lose sight of who you are and what you need. At Anchoring Hope Counseling, we meet you exactly where you are, without judgment, and help you reconnect with your strength, clarity, and self-worth.
Whether you're struggling with anxiety, trauma, relationships, or simply feeling stuck, we offer personalized care that empowers you to take control, feel grounded, and move forward with purpose.
You don’t have to do this alone. Let us walk beside you.
Exclusive Benefits for Your Holistic Well-Being
As part of our commitment to your overall well-being, we offer more than just counseling and medication management. Enjoy exclusive perks like free access to our Anchoring Hope app, discounts with our trusted partners, and savings on transformative Soundbed sessions. We believe in a holistic approach to care, ensuring that you receive a truly unique and enriching experience every step of the way.
Perks to Support Your Journey
We understand that true healing involves more than just the time spent in session. That's why we provide our clients with awesome extras designed to enhance your overall experience. From tools to manage everyday stress to special offers that promote relaxation and wellness, our perks are crafted to meet your unique needs. At Anchoring Hope Counseling, we’re here to ensure that your path to well-being is as smooth and supportive as possible. With us, you have access to:
- In-house mental health medication management services
- Free access to our Anchoring Hope app for coping skills
- Special discounts with our trusted partner companies
- Savings on relaxing Soundbed sessions
Our perks are designed to complement your counseling journey, providing additional tools and resources to help you achieve lasting peace and balance.
Psst! Not a client and still want the app?
