Seasonal Affective Disorder: How I Manage It Before It Manages Me

Every year, as the days start to get shorter and the air gets colder, I feel it creeping in—Seasonal Affective Disorder (SAD). It’s like my brain gets the memo that the sun’s going into hiding and decides to follow suit. For me, SAD isn’t just feeling down or missing summer. It’s a real shift in mood and energy that, if left unchecked, can feel overwhelming. Over the years, I’ve learned to recognize the signs early and have developed a routine to fight it before it fully sets in.

If you’ve ever felt like your motivation drops as soon as autumn hits or you just feel “off” during the colder months, you’re not alone. Let’s talk about what SAD actually is and some practical ways to combat it—based on my own personal experience and strategies that help me cope.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that follows a seasonal pattern, usually starting in the fall and lasting through winter. It’s tied to the reduced exposure to sunlight, which affects our circadian rhythms and serotonin levels (the “feel-good” chemical in our brains). The lack of natural light can also mess with melatonin production, making it harder to sleep and throwing off our mood and energy levels.

Common symptoms of SAD include feeling sluggish, struggling to get out of bed, changes in appetite (hello, carbs!), and an overall sense of sadness or irritability. It can be frustrating because no matter how much you tell yourself to “snap out of it,” it feels like an uphill battle. Trust me, I’ve been there.

Treating SAD Before It Gets Too Far

The key for me has been to get ahead of SAD before it settles in. Over the years, I’ve built a routine that helps me manage the symptoms and maintain my mental health through the darker months. Here’s what works for me:

1. My Happy Lamp

One of the first things I invested in when I realized SAD was part of my yearly struggle was a light therapy lamp. These lamps mimic natural sunlight, which helps regulate your circadian rhythm and boost serotonin production. Every morning, I sit in front of my happy lamp for about 30 minutes while I have my coffee. It might seem strange at first, but trust me, the difference is noticeable after a few days. It’s not an instant cure, but it helps me feel more awake and less lethargic during the day.

2. Yoga and Pilates

When SAD hits, staying active can feel impossible. There are days when the thought of going for a run or hitting the gym sounds like torture, but I’ve found that yoga and Pilates are gentle, yet effective, ways to keep my body moving. On tough days, even a 10-minute flow can help clear my head and release some tension. Plus, it’s a form of exercise I can do indoors (bonus points for not having to brave the cold).

3. My Dog: The Best Motivation to Get Outside

Having a dog is honestly one of the best accidental SAD treatments I’ve ever discovered. Even on the laziest of days, my pup needs his walk, and that forces me to get outside. There’s something about taking a brisk walk in the crisp autumn air, even for just 20 minutes, that really helps shift my mood. Getting outside during daylight hours, even if it’s cloudy, is one of the simplest ways to boost my energy. Plus, seeing my dog’s excitement to explore the world is an instant mood-lifter.

4. Gratitude Journaling

I started keeping a gratitude journal a couple of years ago, and it’s become an essential part of my morning routine, especially during fall and winter. Before I dive into my workday, I take a few minutes to jot down three things I’m grateful for. It doesn’t have to be profound—some days it’s as simple as “my cozy blanket” or “that hot cup of coffee.” Focusing on the positives, no matter how small, helps shift my mindset and reminds me that there’s still joy to be found, even in the middle of a seasonal slump.

Other Practical Tips to Fight SAD

While the strategies I’ve shared are what work for me, there are plenty of other ways to manage SAD:

• Stick to a Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock, which is crucial for managing SAD.

• Eat Mood-Boosting Foods: Incorporating omega-3s (found in fish), complex carbs, and plenty of fruits and veggies can help stabilize your mood.

• Stay Social: As tempting as it can be to hibernate during the colder months, staying connected with friends and family is important. Even just a quick coffee date can brighten your day.

• Limit Alcohol: While a glass of wine can feel like a quick fix for the winter blues, alcohol can actually worsen depression and make it harder to sleep.

Seasonal Affective Disorder can feel like an unwanted guest that shows up every year without fail, but with some preparation and the right tools, it doesn’t have to take over your life. By using light therapy, staying active, getting outside, and keeping a gratitude journal, I’ve found ways to manage my symptoms and stay mentally healthy during the darker months. If you’re struggling with SAD, know that you’re not alone—and with a little effort, you can make it through the season feeling stronger than ever.