Winter can feel especially challenging for many people, with the shorter days and lack of sunlight impacting our mood and energy. Seasonal Affective Disorder (SAD) is a form of depression that often occurs during the colder months, typically lasting from mid-December to mid-April. While some experience it more intensely than others, the symptoms—like low energy, feelings of sadness, and difficulty concentrating—are all too familiar for many.

10 Ideas to Help with Seasonal Depression

Here are 10 ways to help manage SAD and cope with the winter blues:

Full Spectrum Lights (aka blue lights)💡
Saunas + OTHER HEAT 🔥
Salt Baths 🛀🏾
Good Quality Vitamin D + B12 Supplements 💊
Meditation 🙏
Remember: Life Slows Down in the Winter ❄️
Self-Forgiveness 💗
Less Booze 🍸 🚫
Get Sun at Every Opportunity ☀️
Other Ways to Cope 💬

Keep scrolling to learn more about each of these!

Full Spectrum Lights (aka blue lights) 💡

Using full-spectrum lights, especially in the morning, can help mimic the effects of sunlight and reduce symptoms of SAD. Try using these lights for 20-30 minutes each day to support your circadian rhythm. (Here are the Wirecutter's recommendations for the best SAD therapy lamps.) As always, it’s best to avoid screens before bedtime to prevent sleep disruption. Consider using blue-light-blocking glasses or screen filters to reduce eye strain and support restful sleep.

2. Saunas + OTHER HEAT 🔥

For those who feel the cold deeply, saunas can be a game-changer. A weekly session can help raise your core temperature and boost your mood. Heat packs or thermal layers can also offer comfort on colder days, helping you feel warmer from the inside out.

3. Salt Baths 🛀🏾

Soaking in a warm salt bath can be incredibly soothing, both physically and emotionally. Add a mix of Epsom salts, pink Himalayan salt, and a few drops of essential oils to help detoxify and relax your body. Plus, the warm water helps raise your core temperature during the colder months–and the more salt you add, the longer the water will stay warm!

4. Good Quality Vitamin D + B 12 Supplements 💊

Since a lack of sunlight can contribute to SAD, taking Vitamin D supplements can be especially helpful. Pair it with Vitamin B12 for an energy boost. Consult with your doctor for the best supplements to suit your needs, and be sure to purchase from trusted sources. We also like getting occasional shots of these from our local drugstore.

5. Meditation 🙏

Meditation can help you manage stress and improve your relationship with your emotions. Even if it feels harder to sit down and practice during the winter months, try to make time for a brief session each day. Meditation allows you to process your feelings and find a tiny sense of calm, even in challenging circumstances.

6. Remember: Life Slows Down in the Winter ❄️

Winter naturally invites a slower pace. While the world around you may feel fast-paced (can we say “hustle culture?”), it's okay to embrace the season’s tendency to turn inward. Use this time for rest and reflection, and don’t feel guilty about staying in and practicing self-care when the weather is cold. Nature does it, and you’re a part of nature!

7. Self-Forgiveness 💗

Depression can lead to negative self-talk, but it's important to be kind to yourself during difficult times. When you find yourself feeling overwhelmed or guilty for not functioning at your best, try to gently remind yourself that it's okay. Give yourself permission to rest and heal without judgment.

8. Less Booze 🍸 🚫

Alcohol can exacerbate depressive symptoms, so it’s wise to reduce your intake during the winter months. Consider swapping your usual evening drink for a warm, non-alcoholic beverage like herbal tea. It’s a comforting ritual that supports your mental health without the negative effects of alcohol.

9. Get Sun at Every Opportunity ☀️

If you can, make it a priority to get outside during daylight hours. Even brief exposure to natural sunlight can help improve your mood. If travel is possible, consider planning a getaway to somewhere sunny to soak up some rays and recharge.

10. Other Ways to Cope 💬

For some, therapy or medication can offer additional support during tough times. Speak with your doctor to explore options that may work best for you. Everyone’s experience with SAD is different, and it’s important to find what helps you feel better.

If It Gets Really Bad, Get Help 🆘

If you're struggling to cope or considering self-harm, reach out for support immediately. The Born This Way Foundation offers helpful resources in the US or the UK, and the Anxiety and Depression Association of America provides a list of contact numbers for support. In the US, you can also call 988 to speak with qualified therapist.

Do You Get the "Winter Blues"?

If you're dealing with SAD or any form of depression, know that you're not alone. SAD is a real and specific condition, not just a seasonal funk. We hope these suggestions bring some comfort during this challenging season.

Remember, spring will come again. 🌿💞 Take care of yourself, and be gentle with your heart.