Easing Seasonal Depression: 14 Tips
Mental Health ConditionsDepression

14 Ways to Ease Seasonal Depression

14 Ways to Ease Seasonal Depression
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Updated on October 15, 2026
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If shorter days and shifts in the weather zap your energy and make you feel blue, you’ve got classic symptoms of seasonal affective disorder (SAD). SAD is a form of depression triggered by changes in daylight that occur primarily in the fall and winter, though some people experience SAD in the spring and summer.
It’s believed that seasonal light changes disrupt the body’s circadian rhythm. This is the internal body clock that regulates how we function during sleeping and waking hours, causing us to feel energized and alert sometimes, but sluggish and drowsy at other times. Our circadian rhythm is triggered by sunlight and darkness, which help produce chemicals like melatonin (a hormone that helps regulate sleep) and serotonin (a neurotransmitter that helps regulate mood).
The signs and symptoms of SAD typically include a lack of energy, feeling depressed, trouble sleeping, a loss of interest in usual hobbies and pastimes, and difficulty concentrating, among others. Weight and appetite changes are also common. More severe cases may lead to hopelessness and guilt, as well as thoughts of self-harm.

Fortunately, there are a number of things you can do in the fight against the symptoms of SAD. Here are 14 ways to ease your seasonal depression.

A therapist can work with you year-round to improve your symptoms. We reviewed more than 50 online therapy services to help you find the one that’s right for you.

1. Talk With Your Doctor or Healthcare Provider

Because SAD is a form of depression, it needs to be addressed by a mental health professional. “There are a number of screening questions that can help determine if someone is depressed,” says Deborah Pierce, MD, a family medicine physician at University of Rochester Medicine in New York.

“Your doctor will be able to sort out whether you have SAD as opposed to some other form of depression.” If you have SAD, a professional can help you identify the condition and work through it.

Psychotherapy (aka talk therapy), including cognitive behavioral therapy (CBT), can effectively treat SAD. Therapy can help you learn new ways to cope and change thinking and behavioral patterns that exacerbate depression symptoms.

2. Ready Yourself in the Fall

Preparation for the summer-to-fall transition isn’t limited to wardrobe updates or getting your home ready for the new season — consider preparing your mind, too.

Regularly allotting time for mood-boosting activities can help people feel physically and psychologically healthier, says Kim Burgess, PhD, a clinical psychologist at Naval Health Clinic Quantico in Virginia.

“It’s better to set yourself up for the winter season by starting in the fall season — doing enjoyable activities, initiating friend group chats and outings, choosing fun hobbies, and engaging in clubs or community service,” says Dr. Burgess.

Regularly taking part in these activities ahead of time is much easier than trying to start from scratch once the winter blues have already set in, she says.

3. Try a Light Box

Bright light therapy involves exposure to artificial light to keep one’s circadian rhythm on track. It is widely considered a first-line treatment option for SAD.

 One way to try bright light therapy is to use a light therapy box. Also known as phototherapy boxes, these devices give off light that mimics sunshine and can help in the management of SAD. The light from the therapy boxes is significantly brighter than that of regular light bulbs and is provided in different wavelengths.

Typically, you’ll sit in front of the light box for about 20 to 30 minutes a day. This is believed to result in a chemical change in your brain that boosts your mood and also alleviates other symptoms of SAD. Experts usually recommend using the light box within the first hour after you wake up in the morning.

Although often safe and effective, light therapy boxes are not regulated by the U.S. Food and Drug Administration (FDA). Be sure to talk with your doctor about whether a light therapy box is right for you. If you have bipolar disorder, in particular, you’ll need to take precautions and follow the treatment plan your provider gave you, because there is a risk of inducing mania symptoms if used incorrectly.

4. Use Dawn Simulators

Dawn simulators can help some people with SAD. These devices are alarm clocks, but rather than waking you abruptly with beeping or loud music, they produce light that gradually increases in intensity, just like the sun.

Different models of dawn simulators are available, but the best ones use full-spectrum light, which is closest to natural sunlight. They are also recommended as a first-line therapy for SAD.

5. Consider Antidepressants

If light therapy or psychotherapy don’t completely relieve your symptoms, prescription antidepressants may help you overcome seasonal depression, as long as you avoid depression medications that might make you sleepy. When taking antidepressants for SAD, you’ll typically need to use the medication from autumn until spring.

It’s important to recognize when the symptoms of SAD start and to see your doctor for a prescription before they escalate, says Ani Kalayjian, EdD, a psychotherapist based in the New York City area.

6. Prioritize Social Activities

Research has found a causal relationship between social isolation and depression, says Burgess. One study that included more than 47,000 people, for example, found that loneliness is a strong predictor of depression.

Finding creative ways to stay connected with others is important, says Burgess. If wintertime darkness or weather has you staying indoors more than desired, there are ways other than in-person interactions to socialize.

“When the winter weather makes it super cold to be outside or unsafe to drive, we can FaceTime with friends and extended family members or set up Zoom calls with them,” Burgess says.

7. Add Aromatherapy to Your Treatment Plan

Aromatherapy is the use of essential oils for therapeutic purposes, and it may alleviate the symptoms of SAD.

One research review of 32 randomized controlled trials found that aromatherapy moderately reduced depressive symptoms (some trials included people with depressive disorders, while others included participants experiencing symptoms only). Inhaling the scents was the most effective mode of delivery, and oil blends performed better than lavender or other single essential oils. The authors noted that women in menopause, participants with heart disease, and those with psychological conditions in particular saw benefits. Pregnant and postpartum women, however, did not see any effect.

Although we don’t know exactly how essential oils might improve depressive symptoms, it’s possible they could influence the area of the brain that’s responsible for controlling moods and the body’s internal clock. This internal clock, in turn, influences sleep and appetite, Dr. Kalayjian says.

Although the evidence for aromatherapy may be limited, essential oils could be a simple and safe way to improve mental well-being — particularly when paired with another soothing activity, like taking a bath or enjoying company by candlelight.

The safest ways to use aromatherapy include body oils, aroma sticks, and jewelry made with absorbent materials to which you can apply essential oils. Never ingest essential oils. And you should reconsider the use of essential oil diffusers, particularly if you have a lung condition: They can emit volatile organic compounds (VOCs), which can have negative effects on the respiratory system.

8. Stick to a Schedule

People who live with winter SAD often have trouble getting up in the morning, while those with spring and summer SAD may instead have trouble sleeping at night. A regular sleep schedule often improves sleep and can alleviate symptoms of seasonal depression.
“Keeping a regular schedule will also expose you to light at consistent and predictable times,” Dr. Pierce says, which is beneficial for your circadian rhythm. And eating at regular intervals can make you less likely to overeat. This can help you avoid the winter weight gain that is common among people who live with SAD.

9. Get Moving

Exercise can help with SAD, as it does with other forms of depression. Exercise can also offset the weight gain that is common with SAD, Kalayjian says.

Outdoor exercise is most helpful for relieving SAD symptoms, due to the exposure to daylight. But if you can’t exercise outside because it’s cold or snowy, try using a treadmill, stationary bike, or elliptical machine set close to a window at home or at the gym.

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10. Let the Sunshine In

If you have wintertime SAD, you’ll want to get outside as much as you can during the day to take advantage of what sunlight there is. On cold days, bundle up and take a stroll around the block.

Additionally, when you’re indoors, keep your windows uncovered during the day to let in as much natural light as you can. You could also try to choose a workspace near a source of natural light if possible, whether you’re at home or asking for a workplace accommodation under the Americans With Disabilities Act (ADA) in the office. Indoor lighting is much dimmer than natural light, and it can negatively affect SAD symptoms.

11. Take a Vacation or a ‘Staycation’

A winter vacation to warmer climates can improve symptoms of SAD by helping you escape cold and overcast skies, Kalayjian says. Even a short break from your daily routine in a sunny place can be helpful.

“The excitement that can lift your mood can start as you prepare for your vacation and linger for a few weeks after you return,” Kalayjian says.

If budget is a challenge, consider planning a staycation instead. Take time off from work and spend more time outside, while also finding ways to experience typical vacation activities within your own home and community.

12. Consider Avoiding Alcohol

People may drink more for many different reasons during times of stress or sadness, Burgess says. “When someone is feeling ‘down’ they are more likely to drink alcohol, but drinking causes further depression, hence the downward spiral,” she says.

Also, if you notice that you’re drinking on more days of the week than before, or drinking a larger amount of alcohol than you used to, these changes could eventually lead to alcohol use disorder, she says.

Burgess says it’s important to determine what’s behind the behavior. She suggests asking yourself, “Why do I think I’m drinking more?” If you think you may have a drinking problem, talking with your doctor can also help, Burgess says.

13. Keep a Journal

Writing down your thoughts can have a positive effect on your mood. “It can help you get some of your negative feelings out of your system,” Kalayjian says.

Journaling works by helping you prioritize life’s problems, identify your depression triggers, and find better ways to control them.

Include your thoughts, feelings, and concerns when you journal. A good time to do it is at night, so you can reflect on all that happened that day.

14. Get Enough Vitamin D

Vitamin D deficiency can exacerbate depressive symptoms, and low levels of vitamin D have been found in people with SAD.

While some research shows that vitamin D supplements can relieve symptoms of SAD, more high-quality randomized controlled trials are needed to confirm these findings. Getting vitamin D naturally by ensuring you get enough sunlight during the day and incorporating vitamin D-rich foods into your diet is a great idea, however.

Talk to your doctor about testing your vitamin D levels and whether supplements would be right for you, Kalayjian says.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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