Jasica Usman
September 17, 202410 Minute Read
Seasonal affective disorder (SAD), often referred to as the “winter blues,” can cast a shadow over your days, especially during the darker months. This type of depression, characterized by low mood, fatigue, and a loss of interest in activities, can significantly impact your quality of life. However, there are effective strategies to combat SAD and reclaim your sunshine. This guide offers expert tips from therapists and licensed professionals for how to treat seasonal affective disorder at home, regardless of where you live. Whether you’re battling SAD in Portland, OR, Cambridge, MA, Hoboken, NJ, or anywhere else in the world, these strategies can provide relief and improve your overall well-being.
1. Personal toolbox
Jaime Harry, a licensed clinical social worker therapist and Duke-certified health and wellness coach based in Dallas, recommends creating a personal toolbox with strategies to manage mood changes during the fall and winter months. This toolbox might include identifying and avoiding triggers, scheduling extra therapy sessions, limiting substance use, engaging in regular physical activity, and finding enjoyable coping skills like walking, socializing, or joining support groups. These proactive measures can help maintain balance and improve your mood throughout the seasonal transition.
2. Movement, fuel, and mindfulness
Femme Royale and their partner brand, Lioness Academy, which publishes the Move Fuel Mind blog, advocate for a three-pronged approach to combat Seasonal Affective Disorder (SAD): through movement, through nutrient-dense food, and through mindful practices.
A simple tip is to engage in joyful movement, whether it’s a brisk walk or a short workout, which can naturally lift your mood. The key for how to treat seasonal affective disorder at home is to do whatever feels best for you and your body.
Movement doesn’t have to be this “all-out push yourself to the limit” experience every time; it just has to feel right for you. Pair that with nutrient-rich foods that fuel both our bodies and our brains—while supporting local and sustainable farming practices, if accessible to you. They recommend researching if you have a local CSA (Community Supported Agriculture) box you can sign up for! And lastly, incorporating mindful activities like journaling, meditation, or a soul-nourishing chat with your friends to support your mental health.
3. Therapy dogs
If you are a dog lover looking to treat seasonal affective disorder at home, then Therapy Dogs of Santa Barbara is perfect for you. Jody Williams with Therapy Dogs of Santa Barbara shares the following: “Pet owners receive positive boosts in mood and energy by getting outside with their dogs, which leads to exercise and social interactions. Apartment living with a four-legged friend requires walks and visits to the dog park, providing daily opportunities for this type of healthy lifestyle, both physically and mentally.”
4. Start a new at-home hobby
Sam Lenzi, a licensed professional counselor with Best Therapies, recommends starting the winter season with the intention of being kind and understanding with yourself as you cope with the ebb and flow of your mood. Make a list of all the things that keep you well and happy, and consider starting new hobbies and self-care habits that can replace things you used to do in warmer months.
5. Slowness, stillness, and inward reflection
Third Nature Therapy shares that they believe “A lot of seasonal affective disorder comes from society’s misalignment with nature’s natural rhythms. Winter is a time of slowness, stillness, and inward reflection.”
They also state, “While our society creates a lot of pressure to be outwardly social, nature invites us to move inward. This winter, try to embrace the feedback from nature and allow yourself to make fewer plans, spend more time moving slowly, and eat warm foods. Give yourself permission to do exactly what your body is asking for, and embrace the season of rest.”
They also suggest that if your seasonal affective disorder seems to get out of control, come back to the basics. Prioritize sticking to a routine, gently moving your body each day, and getting sunlight as often as you can.
6. Use a lightbox and stay social
As both Telapsy Chiatry and Baltimore Therapy Center emphasize, light exposure is crucial for combating seasonal affective disorder (SAD). Using a bright lightbox early in the morning during the winter months can be particularly effective, as clinically proven. When outdoor light isn’t feasible, a light box can be a valuable tool. Baltimore Therapy Center also shares that maintaining social connections and avoiding isolation is essential for managing SAD. Engaging in social activities and spending time with loved ones can significantly boost your mood and overall well-being during the darker months.
7. Winter sports
Denise Denslow, executive director of The Jem Foundation, suggests this unique coping strategy for Seasonal Affective Disorder (SAD) by practicing outdoor winter sports like snowshoeing, skiing, or ice skating, which combine physical activity with exposure to natural light. Additionally, indoor activities like yoga or dancing with bright, energizing lighting can boost endorphins and help counteract the effects of reduced sunlight.
8. Journal of gratitude
Sasha with The Therapy Helper also suggests incorporating daily light therapy sessions and outdoor walks, even on overcast days, but to pair that with a routine of gratitude journaling to keep your mindset positive through the darker months.
9. Creativity in therapy
Carolyn Mehlomakulu, author and a board-certified art therapist with Creativity in Therapy, suggests taking a creative approach paired with other effective strategies. Consider creating a visual gratitude journal. Each day, draw a quick image that represents something you are grateful for that day.
If you prefer not to draw, you can also use photos that you take each day. Being outdoors in nature can give you a mood boost both from light exposure and the time connecting with nature; you can add creativity by taking photos of beautiful or interesting things that you see or doing some quick sketches. Invite some friends over to do a crafting activity together; you will benefit from the fun and sense of accomplishment in doing the craft, as well as the social connection with friends.
10. Create a comforting environment
“Creating a comforting indoor environment plays a crucial role in combating SAD,” shares NAMI Greater Cleveland. “This can involve adding elements that evoke warmth and comfort, such as soft lighting, warm colors, and plush textiles. Additionally, incorporating plants can improve air quality and add a vibrant touch of nature to your home, enhancing your overall wellbeing during the darker months.”
11. Speaking with a mental health professional
Seasonal Affective Disorder can be an incredibly isolating experience. Kim Fry Autonomy Therapy, based in Austin, TX, also recommends finding time to get outside in the light. Also, Fry encourages people to engage in regular movement, prioritize sleep, and maintain connections to a social support system. Additionally, consider speaking with a mental health professional who can provide personalized guidance, assist with cultivating a values-aligned routine, and potentially explore treatment options such as working with a registered dietitian as well as a medication provider if needed.
12. Treat seasonal affective disorder at home with meditative music
Nick Truch withAroshanti shares the following: “As the seasons change, so too can our inner landscapes. The onset of shorter days and longer nights often brings with it a sense of melancholy that many know as Seasonal Affective Disorder (SAD). Yet, within this challenge lies an opportunity to reconnect with our inner light. One of the most profound ways to combat SAD is through the healing power of sound and meditation. By immersing ourselves in meditative music, we can elevate our mood and align our mind, body, and spirit with the natural rhythms of the earth.
Meditation music, particularly compositions that incorporate elements of nature such as the gentle sound of flowing water or the whisper of wind through the trees, has been scientifically proven to reduce stress and anxiety. It does so by stimulating the parasympathetic nervous system, allowing the body to enter a state of deep relaxation and restoration. This calming effect can counteract the symptoms of SAD, offering a sanctuary of peace amidst the winter gloom.
In addition to meditative music, Truch encourages practices like mindful breathing and visualization techniques. “As you breathe deeply, imagine a warm, golden light filling your entire being, bringing warmth and vitality to every cell. Visualize yourself standing under a bright sun, feeling its rays penetrate your skin, invigorating your spirit. These practices not only uplift your mood but also help you connect with the life-giving energy of the sun, even on the darkest days.”
“Remember, just as the earth renews itself through the seasons, so too can we. By embracing these practices, you can transform the winter months into a time of introspection, healing, and growth,” says Truch.
13. Beyond medication: natural SAD remedies
Millie Huckabee, LCLC, Founder and CEO of Sage Therapy, a Licensed Clinical Professional Counselor (LCPC), along with Lauran Hahn, Clinical Director and owner of Mindful Living Counseling, and Max E. Guttman, LCSW of Mindful Recovery, offer valuable insights for managing Seasonal Affective Disorder (SAD).
They emphasize the importance of natural approaches that harness the power of feel-good hormones. Engaging in activities that release endorphins, like regular exercise, can significantly boost your mood. Moreover, spending time outdoors, especially in nature, can provide grounding and additional benefits. Connecting with loved ones or animals can release oxytocin, the “love hormone,” which can help combat feelings of isolation.
To address SAD proactively, start light therapy early in the fall to regulate your circadian rhythm and improve your mood. Consider cognitive behavioral therapy (CBT) as a complementary treatment to help manage negative thought patterns. Additionally, regular physical exercise, a balanced diet, and time spent outdoors can be effective preventive measures.
Remember to prioritize mental wellness strategies such as therapy, meditation, or journaling when considering how to treat seasonal affective disorder at home. Creating a mood-boosting plan for the darker months can help you stay proactive and maintain your well-being. If you notice increasing sadness, don’t hesitate to consult a therapist or healthcare professional for support.
14. Vibrant colors and energizing scents
Pia Johnson, owner of Transformation Counseling Services, recommends pushing back against Seasonal Affective Disorder, Johnson suggests “immersing yourself in sensory experiences by surrounding yourself with vibrant colors, energizing scents, and sounds that awaken your spirit.” Johnson also recommends creating a stimulating environment that can trick your brain into brighter days, even in the darkest seasons.
“Shift your inner season by curating a light therapy playlist, pair exposure to morning sunlight with music that uplifts your spirit, and create an environment that blends rhythm, light, and intentional movement to retrain your brain’s mood patterns.”
15. Personalize self-care
Karissa Mueller, IFS Therapist with Good Women Therapy, says to “personalize your self-care because, at its heart, self-care is about caring for yourself—not copying ways other people care for themselves. If caring for yourself in a meaningful and effective way requires tailoring self-care to your individual needs, you’re going to need to actually be in tune with yourself. You have to know what actually helps ground, relax, recharge, and rejuvenate you.”
16. Mindful awareness in nonjudgment
Lee Papa, mindfulness speaker, coach, and author, shares the following tip for treating this condition at home: “Practice meditation to quiet the mind and being the observer of your thoughts and emotions without labeling them as good or bad. Simply notice what comes up, allowing you to detach from negative feelings and maintain emotional balance.”
Nourish your body:
Learn to listen—pay attention to how your body feels and what it needs. Mindful eating, paired with supplementation like the superfood Liveden, amplifies nutrient intake while supporting energy levels, balancing blood sugar and hormones, and boosting your immune system for overall wellness.
Daily gratitude practice:
Papa also recommends “to end each day by reflecting on three things you’re grateful for that occurred in the day. This shifts your focus to positivity, boosting your mood and nurturing a mindful attitude before sleep. “Gratitude is the fertilizer of your dreams.”
17. Food is medicine
Tara with Tara’s Fit World also highlights the importance of exercise. “Whether it’s going to the gym, running, or Pilates, movement will boost your endorphins and uplift your mood.” She also says, “Make sure that you’re eating healthy as well! Food can be medicine, so make sure to eat foods that are high in vitamins and protein while avoiding alcohol, sugar, and starchy foods.”
18. Maintain a consistent sleep schedule
ContentBase also highlighted the importance of establishing a routine: “Maintain a consistent sleep schedule to regulate your body’s internal clock and stabilize your mood. They also highlighted the importance of staying engaged in hobbies: “Keep up with activities you enjoy, like reading, crafting, or gaming. Focusing on hobbies can provide a mental break and lift your mood.”
19. Sunlight and gentle yoga
Yogi Code 313 also highlighted the importance of getting outside when exploring how to treat seasonal affective disorder at home. They share, “To try to get outside in the morning for about 30 minutes, to help regulate your mood and reset your circadian rhythm. If you live in the north, like New York, or where sunlight is limited, look for a light box with a 10,000 lux and a timer function. They also suggest since it might be too cold for a walk to maybe use a walking pad or add some gentle yoga to rise and shine.”
20. Mindfulness as a treatment tool
To combat SAD, consider incorporating tangible strategies into your daily routine. As suggested by Safina Hirji, a renowned author and mental health advocate with Mindful Meatball:
Nature connection: Glancing at the window and noticing the trees can be a simple yet effective way to connect with nature.
Mindfulness practice: A five-minute meditation of silence and stillness can help calm your mind and reduce stress.
Passion pursuit: Focusing on a passion project can provide a sense of purpose and fulfillment.
Empathic engagement: Empathic listening can foster deeper connections with others.
Authentic expression: Speaking authentically and from the heart can promote self-expression and emotional well-being.
21. Catch early warning signs
Taylor Baier with Oaks Mental Health shares, “To make sure you pay attention to what you start and stop doing, such as changes in sleep patterns, eating habits, and irritability, to catch early warning signs of Seasonal Affective Disorder (SAD). Consider creating a wellness plan before winter arrives. Choose five activities to focus on, such as daily walks, reading, and taking vitamins, and set up a system to track these activities to help you stay well throughout the season.”
22. Cultural and holistic
Marilyn Rodriguez, a Latina psychotherapist based in Chicago, encourages others to embrace both cultural and holistic approaches to combat SAD. Rordriguez suggests engaging in cultural practices that bring joy and comfort, such as social gatherings or traditional meals, to uplift the spirit. At Latinx Talk Therapy, they focus on building community with the aim of normalizing conversations surrounding mental health. In collaboration with other community organizations, Latinx Talk Therapy offers a range of services to support emotional well-being. Their community events foster connection and resilience during difficult times. Additionally, their individual therapy sessions provide personalized guidance to help individuals cope with Seasonal Affective Disorder (SAD) and other emotional challenges.
23. Joyful moments
Sarah Herstich, a licensed clinical social worker with Reclaim Therapy, reminds us to appreciate the tiny moments of joy throughout the day: “Finding small, joyful moments in your day can lift your spirits. Whether it’s lighting a candle, reading a book that brings you peace, feeling the cool air on your skin, or playing music that soothes you, these little pockets of joy can create a sense of warmth and comfort during colder months. These rituals are small ways to remind yourself that you’re worth caring for, especially when everything feels heavy.”
How to treat SAD at home: reclaiming your sunshine
Seasonal Affective Disorder doesn’t have to control your life. By implementing these expert-recommended strategies, you can effectively manage SAD and rediscover your inner sunshine. Remember, conquering SAD is a journey, not a destination. With consistent effort and self-care, you can reclaim your well-being and embrace the beauty of every season.
Disclaimer: This article is intended for informational purposes only and does not constitute medical or therapeutic advice. The information provided is based on general knowledge and recommendations from various experts. It is essential to consult with a licensed healthcare professional or mental health therapist for personalized guidance and treatment related to Seasonal Affective Disorder (SAD) or any other mental health concerns.
National Helpline: Call 1-800-662-HELP (4357) for free, confidential treatment referral and information services.
