Effective Ways to Manage Seasonal Affective Disorder and 4 Remedies to Skip

That sluggish, low-energy feeling that sets in during the colder months isn’t just in your head Seasonal Affective Disorder (SAD) is a real condition that affects millions of people. A type of depression triggered by seasonal changes, SAD typically starts in the fall and lasts through winter, making it tough to stay motivated and engaged.

The good news? There are science-backed ways to ease symptoms and lift your mood. Here’s what actually works and four remedies that aren’t worth your time.

6 Ways to Effectively Manage SAD

1. Try Light Therapy

One of the most well-researched treatments for SAD is light therapy, which involves sitting in front of a 10,000-lux light box for 30–45 minutes every morning, per the National Institute of Mental Health (NIMH).

By mimicking sunlight, light therapy helps regulate your circadian rhythm and boosts mood by triggering serotonin production. Just be sure to use it first thing in the morning using it at night can interfere with sleep.

2. Consider Cognitive Behavioral Therapy (CBT)

Talk therapy, particularly Cognitive Behavioral Therapy (CBT), has been shown to help people manage SAD by addressing negative thought patterns.

"If someone says they hate this time of year, that could be feeding the depression," explains Marina Gershkovich, PhD, a clinical psychologist. Instead, CBT encourages proactive strategies like planning enjoyable winter activities to stay engaged and socially connected.

3. Exercise Regularly

Physical activity is a proven mood booster, and studies show that people who get around 35 minutes of exercise per day lower their risk of depression by 17%, per a 2019 study in Depression & Anxiety.

Both moderate (walking, yoga) and high-intensity (running, cycling) workouts can help. And if you can exercise outdoors, even better it provides extra light exposure to support your mood.

4. Spend More Time Outside

Natural sunlight exposure, even on cloudy days, can help combat SAD symptoms. "It’s not the answer to everything, but it helps make sure you’re not just working inside or being on your phone all day," Gershkovich says.

Simple ways to increase outdoor time:

• Take a morning walk to start the day with natural light.

• Plan outdoor social activities like hiking or ice skating.

• Sit by a sunny window if you can’t get outside.

5. Consider Antidepressants

For some, antidepressants like SSRIs (fluoxetine, sertraline, escitalopram) or bupropion (specifically FDA-approved for SAD) can help manage symptoms.

If you typically experience SAD every year, your doctor may recommend starting medication in early fall so it has time to take effect before symptoms worsen.

6. Check Your Vitamin D Levels

Many people with SAD have low vitamin D levels, but the research on supplementation is mixed. If you’re deficient, a vitamin D supplement may help, but it’s best to check with your doctor before adding one.

4 Remedies to Skip

1. Aromatherapy

While essential oils like lavender and bergamot may promote relaxation, there’s little scientific evidence that they effectively treat SAD.

2. Herbal Supplements (Like St. John’s Wort)

Some herbal supplements are marketed as natural depression treatments, but research is inconsistent. Plus, St. John’s Wort can dangerously interact with antidepressants, increasing the risk of serious side effects like high blood pressure.

3. Vitamin B12 Supplements

Although vitamin B12 is important for brain health, there’s no solid evidence that supplementing with it helps manage SAD unless you have a diagnosed deficiency.

4. Tanning Beds

Some people assume that tanning beds provide light therapy benefits, but they do not filter out harmful UV rays like SAD light boxes do. Tanning beds increase the risk of skin cancer and are not a safe treatment for SAD, per the Cleveland Clinic.

The Bottom Line

If you struggle with seasonal mood changes, there are proven ways to manage SAD light therapy, exercise, therapy, and outdoor exposure can all help. However, skip unproven remedies like tanning beds or herbal supplements, which lack strong scientific support.

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