Each season comes with its own joys — as well as certain limitations and stressors. Many people break from their usual routines over the summer, so it can feel like time slows down. Over the winter, in some areas, cold weather and snow can make it more difficult to enjoy the outdoors. If you have an anniversary of a loss or a traumatic event during this time, or if your life circumstances change significantly, this can be a big factor, too. 

Experiencing repeating patterns of irritability, sleep issues, appetite changes, agitation, or other symptoms of depression or anxiety at certain times of the year is known as seasonal affective disorder (SAD). Many people don’t know that there’s a summer-pattern seasonal affective disorder that’s more common in hot and sunny climates. 

Are you or a loved one experiencing thoughts of death or dying as a symptom of SAD? Call or text the 988 Suicide & Crisis Lifeline by dialing 988.

Feelings of dread and negativity attached to the changing of the seasons are common, even for people who don’t have this disorder. This article covers eight strategies we recommend to combat summer- and winter-pattern SAD.

How can I combat my seasonal depression? 

One of the toughest SAD symptoms to cope with is a lack of motivation, desire or energy to do things you otherwise might enjoy. On a day when you’re feeling good, or before the weather starts to change, try making a “bucket list” or specific plans for some social or recreational activities. It doesn’t have to be an extravagant vacation — it could be as simple as making a list of friends to catch up with or marking the dates of some local festivals on your calendar. Making health-conscious lifestyle choices like exercising, eating a balanced diet and keeping a regular sleep schedule are instrumental for combating seasonal depression.

For those with an established SAD pattern, more traditional methods like therapy and medication can be helpful. Both types of SAD can be influenced by levels of serotonin and melatonin, so regulating these with light therapy or supplements helps some people. 

8 science-backed strategies for combating seasonal depression

Seasonal affective disorder is a distinct condition, with different symptoms and patterns than depression or anxiety, that may come around at a particular time of year. Winter-pattern SAD aligns more with depression, but people with this condition may experience more periods of low energy, more sleeping, and a heightened appetite. Summer-pattern SAD tends to feature anxiety, insomnia, lower appetite and irritability, but symptoms can vary from person to person. 

Because of these differences, clinicians will often take a different treatment approach than they’d use to treat depression. Try these eight clinician-recommended strategies to help combat your seasonal depression this year:

• Getting outside — Even when it’s cold out or overcast, our bodies crave natural sunlight and fresh air. Getting outside for about 30 minutes in the morning or taking a walk during your workday can make a big difference with SAD symptoms. However, summer-pattern SAD is associated with longer days. In this case, staying away from bright lights before bedtime may be helpful, too.
• Light therapy — Therapists have been prescribing light therapy for winter-pattern SAD since the 1980s. This involves sitting near a light box for 30 minutes first thing in the morning. You can purchase therapy lights that mimic the sun, shining at 10,000 lux without harmful UV rays. This treatment isn’t safe for everyone, so talk with your doctor before buying a therapy light.
• Exercise — Regular physical activity boosts your brain’s natural production of endorphins, and it can help relieve stress and tension. Even when you don’t feel like exercising, you might find that you feel better afterward. It’s worth trying!
• Diet — Like exercise, eating a balanced diet helps promote overall wellness and makes you more resilient to seasonal changes. Include plenty of omega-3 fatty acids and tryptophan to help your brain regulate neurotransmitters. 
• Socializing — Strong, supportive social connections can help lift you out of your depression or calm anxieties when you’re feeling stressed. Reach out to your friends for company when SAD has you feeling isolated.
• Psychotherapy — Cognitive behavioral therapy (CBT) can help you recognize negative thought patterns that stem from SAD and learn how to cope or reframe them. Your therapist can be a great resource for personalizing these techniques to combat your SAD, too.
• Medication — In addition to therapy and lifestyle changes, some people need medication to manage their SAD symptoms. Selective serotonin reuptake inhibitors (SSRIs) and other antidepressants or anti-anxiety medications can help your brain balance the neurotransmitters that intensify certain SAD symptoms.
• Supplements — Vitamin D and melatonin both help your brain regulate serotonin levels and your daily energy and sleep cycles. Vitamin D supplements can help with the effects of reduced daylight during the winter. They should only be taken with supervision by a medical care provider, as high levels of vitamin D can be toxic. Though it hasn’t been studied as much as other hormones, we know that people with summer-pattern SAD may have lower levels of melatonin. Taking this supplement daily 30 minutes to an hour before bedtime can help maintain a consistent sleep pattern. 

Combat your SAD with whole-life treatment at Lightfully

While therapy and sometimes medications are important parts of our treatment offerings, we spend more time focusing on creating a life you love. Our process-based therapy (PBT) approach combines work in four areas that can help you feel connected and secure during difficult times of year. These processes include your thoughts, emotions, relationships and behaviors.

We offer short-term sessions during the summer that are great for finding new ways to cope and developing resilience during tough seasons. Would a two-week intensive help you combat your seasonal affective disorder? Reach out to our Admissions Concierge Team. Let’s make some plans together to help you feel better this season and every year around this time.