If so, you aren't alone! Seasonal Affective Disorder is a type of depression that follows a seasonal pattern — most often appearing in the fall and winter and easing as spring approaches, and the sun makes more of an appearance. Millions of people experience SAD each year, but if you'd like to change that for yourself, keep reading.
Why It Happens
While the exact cause isn’t fully understood, SAD is linked to reduced sunlight. Less sunlight can disrupt your circadian rhythm and affect hormones like melatonin (which makes you sleepy) and serotonin (which supports mood and appetite). Low vitamin D levels, genetics, and location can also increase a person's risk.
Common Symptoms
People with SAD may notice low energy, trouble sleeping, difficulty concentrating, increased carb cravings, weight changes, low mood, or loss of interest in activities they usually enjoy. Because these symptoms return around the same time each year, diagnosis often requires noticing this pattern over several seasons.
Natural Ways to Support Your Mood
If you’re navigating SAD, know that you’re not alone — and small, consistent steps can make a meaningful difference. Our health coaching is also available if you’d like personalized guidance or accountability as you try any of these strategies.
1. Try Light Therapy
Using a light box for 15–30 minutes each morning can improve mood within days. For many people, this becomes a helpful daily ritual through the darker months. A health professional can guide you on choosing a safe, effective light box.
2. Stay Active
Movement boosts feel-good brain chemicals, even in small doses. Walking, yoga, group classes, or any activity you enjoy can help. Consistency matters more than intensity — and a coach can help you build a routine that feels doable.
3. Check Your Vitamin D
Low vitamin D is common and may contribute to SAD. Consider asking your doctor to check your levels; supplements can be useful if you’re deficient.
4. Get Outside When You Can
Even a few minutes of natural light helps. Open the curtains in the morning, take a short midday walk, or pair outdoor time with a favorite activity.
5. Talk It Out
Cognitive Behavioral Therapy (CBT) teaches skills that help you shift unhelpful thoughts and build resilience. Research shows it can be especially effective for SAD in the long run.
6. Nourish Your Body
Whole food protein sources, leafy greens, and omega-3–rich foods support mood and stable energy. When cravings hit, choose fiber rich, savory foods for steady comfort rather than quick crashes.
7. Reach Out for Support
Depression can feel isolating, but you don’t have to manage it alone, or simply endure until April! Lean on your support system and talk with a healthcare provider if symptoms feel overwhelming.
If you’d like help getting started, staying consistent, or making these healthy changes feel more manageable, your free access to health coaching is always here for you. You don’t have to navigate this season by yourself. Simply email Sara Flores or Melissa Hehmann to find out more.
