How to Prevent and Combat Seasonal Affective Disorder (SAD)

As the days grow shorter and sunlight becomes increasingly scarce, millions of people experience more than just the winter blues. Seasonal Affective Disorder (SAD)—often called winter depression—can turn the cozy winter months into a significant mental health challenge.

You might feel unmotivated, struggle to get out of bed, or find yourself wondering why everything suddenly seems so bleak. These feelings can make it difficult to enjoy the season and even continue your daily routine.

So, what causes SAD in the first place? And can you prevent it? Surprisingly, yes! Here’s why many of us feel down and out in the winter and how we can combat this seasonal slump!

What Causes SAD?

Seasonal Affective Disorder (SAD) occurs when shorter days and reduced sunlight disrupt our bodies’ internal clocks. This disruption affects brain chemicals that regulate both mood and sleep—particularly serotonin and melatonin. 

Since late fall and early spring often come with decreasing sunlight, most people develop SAD symptoms during this time. 

Women are four times more likely than men to be diagnosed with SAD. Young adults also face higher risks, with many between the ages 18 and 30 experiencing this shift in mood. Additionally, living farther from the equator increases your chances of developing SAD due to limited winter daylight during half the year. 

Common symptoms of SAD may include:

• Feeling tired no matter how much you sleep
• Craving carbohydrates more often and gaining weight
• Struggling to concentrate or make decisions
• Withdrawing from social situations
• Feeling hopeless or worthless
• Having low energy throughout the day 

Your risk of this disorder also increases if you have a family history of depression. 

Vitamin D deficiency, often caused by reduced sunlight exposure, may further contribute to the development of SAD; this is because vitamin D may play a role in serotonin activity and is largely created in the skin via sunlight and cholesterol. Without sunlight, the body makes less vitamin D.

How Long Does SAD Last?

Most people experience SAD symptoms from late fall through early spring—typically lasting about four to five months. Symptoms usually peak in December, January, and February when daylight hours are shortest. 

The good news is that SAD naturally improves as days grow longer and brighter in spring. There are also many things you can do to prevent or minimize symptoms.

How to Prevent Seasonal Affective Disorder (SAD)

Here are more than a few ways you can prevent SAD and make this winter your best one yet!

1. Start Your Day with Light

Begin each morning by opening the curtains wide or stepping outside for natural sunlight exposure. Morning light helps regulate your body’s internal clock and boosts mood-lifting serotonin production. 

If it’s dark when you get up in the mornings, consider using a light therapy lamp). Research shows a 25% improvement in mood with proper light exposure in the morning. Studies further suggest walking can boost your mood even more!

2. Stay Active Outdoors

As per the above, walking is an excellent way to move your body and combat SAD.

Try sticking to an exercise routine outdoors during daylight hours, even on cloudy days. A brisk 30-minute walk can improve both your mood and energy levels!

3. Maintain Social Connections

SAD has been linked to not enough socialization. And yes, this can feel tough, especially during the winter months! However, making an effort to schedule regular social activities can combat winter isolation and depression. 

Here are a few ideas for socializing in the wintertime: 

• Join a winter sports club
• Plan weekly coffee dates
• Organise indoor game nights with friends and family.

4. Prioritise Your Sleep Schedule

Sleep is imperative when it comes to our mood. So, be diligent during the winter months. Keep consistent sleep and wake times, even on weekends. Create a relaxing bedtime routine and aim for 7-9 hours of quality sleep each night.

5. Focus on Eating Nutrient-Dense Foods

Include foods rich in vitamin D, omega-3s, and B vitamins in your diet to help combat a low mood; after all, we are what we eat! Choose fatty fish, leafy greens, whole grains, and colorful fruits. And try to limit sugar and processed foods the best you can. 

It may also help to incorporate supplements, especially to fill any nutritional gaps during the winter months. Quality supplements like Life Nutrition’s Sleep Tonight with Ashwagandha support restful sleep patterns. A comprehensive multivitamin (such as Life Nutrition’s Women’s Everyday Complete Multivitamins or Men’s Everyday Complete Multivitamins) ensures essential nutrient intake such as energy boosting vitamins B complex. 深海魚油 with omega-3 helps maintain brain health and mood stability. Meanwhile, our Algae Calcium with 74 ocean minerals, including magnesium and zinc, supports healthy nervous system during darker months. Don’t let your health fall curbside this winter; be proactive and prepared, setting the stage for a wonderful and happy season—despite the darker and shorter days!