Don’t Let Winter Get You Down: 5 Ways to Beat Seasonal Affective Disorder

Winter brings shorter days and less sunlight. For millions of Americans, these changes trigger a type of depression that shows up every fall and doesn’t lift until spring.

Seasonal affective disorder (SAD) isn’t the same as feeling a little blue when it gets dark early. It’s a form of clinical depression that disrupts your sleep, energy levels, appetite, and ability to function normally.

At Maryland Medical First P.A. in Parkville, Maryland, Narender Bharaj, MD, and our team want you to recognize the signs of SAD and understand the treatment options that can help you get through winter without losing months of your life to depression.

What makes SAD different from regular depression

SAD happens on a schedule. Symptoms typically start in late fall or early winter and improve when spring and summer arrive. Some people experience a less common summer version, but winter SAD is far more prevalent.

The condition affects about 5% of adults in the United States, with women experiencing it four times more often than men. People who live farther from the equator face higher rates of SAD because they get less sunlight during the winter months.

Common symptoms of seasonal affective disorder

SAD symptoms overlap with major depression but often include patterns like:

• Sleeping much more than usual
• Craving carbohydrates and gaining weight
• Feeling extremely tired during the day
• Withdrawing from social activities
• Difficulty concentrating at work or school
• Loss of interest in things you normally enjoy

Some people dismiss these symptoms as normal winter sluggishness. But SAD is a medical condition that responds to treatment — you don’t have to struggle through it alone.

Why winter triggers depression

Reduced sunlight during winter disrupts your body’s circadian rhythm (your body’s internal clock) and affects brain chemistry in ways that can trigger depression, such as:

Serotonin levels drop

Sunlight helps your brain produce serotonin, a neurotransmitter that regulates mood. Reduced sun exposure during winter can cause serotonin levels to fall, contributing to feelings of depression.

Melatonin production increases

Your body produces melatonin in response to darkness. Longer nights mean more melatonin, which can make you feel excessively sleepy and lethargic during the winter months.

5 ways to manage seasonal affective disorder

You have several options for treating SAD, including:

1. Light therapy can reset your internal clock

Light therapy uses a special lamp that mimics outdoor light. Sitting in front of a light therapy box for 20-30 minutes each morning can help regulate your circadian rhythm and boost serotonin production.

2. Get outside whenever possible

Even on cloudy days, outdoor light is stronger than indoor lighting. Natural daylight exposure helps regulate your mood and sleep patterns.

Try to spend time outside during the brightest part of the day, usually between 10am and 2pm Even a 30-minute walk during your lunch break can boost your mood and mental well-being. Open your blinds and curtains at home to let in as much natural light as possible.

3. Stay active even when you don’t feel like it

Exercise releases endorphins and other brain chemicals that improve mood. Regular physical activity also helps regulate sleep and reduces anxiety.

You don’t need intense workouts to see benefits. Walking, yoga, swimming, or any movement you enjoy can help counter SAD symptoms. Exercising outdoors combines the mood-boosting effects of both physical activity and natural light.

4. Maintain social connections

Depression makes you want to isolate yourself, but withdrawal can worsen symptoms. Staying connected to friends and family provides emotional support and helps you maintain perspective.

Make plans to see people regularly, even if it’s just a quick coffee or phone call. Join a class, volunteer, or find other activities that get you out of the house and around other people.

5. Consider medication if other strategies aren’t enough

Antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs), can effectively treat SAD. Some people use them only during winter months, while others need year-round treatment.

Dr. Bharaj can help you determine whether medication might help your symptoms and discuss potential side effects. Medication works best when combined with other treatments like light therapy and lifestyle changes.

Treatment for seasonal affective disorder in Parkville, MD

You don’t have to dread winter or accept months of depression as inevitable. Dr. Bharaj can evaluate your symptoms, rule out other conditions, and create a treatment plan that addresses your needs.

To schedule your appointment, call our office at 410-661-4670 or use our online booking tool.