Seasonal Affective Disorder - How to Beat it in 2025
Seasonal affective disorder – You know the feeling – when the sky closes in and the days get shorter and darker, winter depression can set in. Things look and feel gloomy. It’s hard to feel bright and positive. It’s here right now in Fernie BC and the Elk Valley. The first hard frost has already happened and mornings are suddenly dark.
Have you noticed your mood dipping as the days get shorter? Maybe mornings feel harder, you crave comfort food, or motivation seems to fade with the light. If so, you might be experiencing more than a seasonal slump — it could be a form of Seasonal Affective Disorder (SAD), sometimes called winter depression.
The good news? Understanding how light affects mood — and making a few small daily changes — can make a remarkable difference.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that follows a predictable seasonal pattern, usually beginning in the fall and improving with spring. It’s linked to reduced sunlight exposure and affects millions of people in northern climates each year.
Common signs include:
- Persistent low mood or sadness
• Fatigue or lack of motivation
• Oversleeping or difficulty waking
• Cravings for carbs and sweets
• Difficulty concentrating
• Social withdrawal or isolation
If these symptoms appear around the same time each year and improve when daylight returns, SAD could be the cause.
How Light Affects Your Mood
Light is one of your body’s most powerful regulators. It influences everything from sleep and hormones to energy and mood. When daylight decreases, several key systems shift:
- Your Internal Clock Gets Off Track – Sunlight acts like a daily reset signal for your circadian rhythm.
- Serotonin and Melatonin Fluctuate – Sunlight helps boost serotonin, a neurotransmitter that supports emotional balance. In darker months, serotonin levels can drop while melatonin stays higher for longer.
- Vitamin D Levels Decline – Sun exposure triggers vitamin D production, which supports brain and immune health.
Simple Daily Habits to Help Beat Seasonal Affective Disorder
Get Outside for Natural Light – Spend a few minutes outdoors each morning, even if it’s cloudy.
Move Every Day – Gentle movement releases endorphins, reduces stress, and boosts energy.
Keep Cozy, Calming Rituals – Create warmth and comfort with candles, blankets, or tea.
Protect Your Sleep Routine – Try to wake up and go to bed at consistent times.
Stay Connected – Isolation worsens low mood. Plan small social touchpoints.
Try Therapy or Support Groups – Cognitive Behavioural Therapy (CBT), especially CBT tailored for SAD, can help.
Ever Tried Light Therapy? - It Can Help
Light therapy (also called phototherapy) is one of the most effective, evidence-based treatments for SAD.
There are specially designed lamps, boxes, sleep enhancers and natural alarms that mimics natural daylight (about 10,000 lux intensity). Some people find them really effective in helping to shift mood in the winter.
Using a light box for 20–30 minutes early in the morning can help regulate your circadian rhythm, boost serotonin, reduce fatigue, and improve concentration within 1–2 weeks.
Tips for safe use:
- Use a UV-free light box designed for SAD
• Sit about 16–24 inches away (without looking directly into the light)
• Use at roughly the same time each day for best results
• Always consult your healthcare provider first if you have eye conditions or bipolar disorder.
Building Your Winter Wellness Plan
Think of your self-care habits as layers of light — small, consistent choices that keep your energy and mood steady and help ease seasonal affective disorder.
Our relationship with light is deeply human. As the seasons change, honour your body’s need for warmth, rest, and connection. By combining light therapy, mindful habits, and compassion for yourself, you can lift winter’s weight and move through the season with steadiness and grace.
Help for Seasonal Affective Disorder
Reach out to a healthcare professional if low mood lasts more than two weeks, you’ve lost interest in daily life, you’re sleeping excessively, or you feel hopeless. SAD is treatable, and help is available.
Frequently Asked Questions about Seasonal Affective Disorder
What is Seasonal Affective Disorder (SAD)? Seasonal Affective Disorder is a form of depression that occurs during certain seasons, most often fall and winter, due to reduced sunlight.
How does light therapy work? Light therapy uses a bright, UV-free light box to mimic natural daylight. It helps regulate mood, energy, and sleep by balancing serotonin and melatonin.
What are common SAD symptoms? Low mood, fatigue, oversleeping, carb cravings, and social withdrawal are common.
Can I prevent SAD before it starts? Begin light therapy early in fall, get morning light exposure, and maintain a steady routine.
When should I seek professional help? If low mood lasts more than two weeks or affects daily life, reach out to a professional.
