‘Tis the Season…To Outsmart Seasonal Affective Disorder (SAD)
Today I pulled out my “happy light” from storage and placed it near the therapy couch in my office so clients can get a boost since there’s been too much gray and gloom. I became a fan of the happy light during my time living in Alaska. Fairbanks winters last 5-6 months and only sees 3-5 hours of dusky sunlight. Those long, dark months were challenging, but I learned strategies that made winter more manageable, and I want to share them with you.
While winters here in southeastern Wisconsin are not to that extreme, we are still more susceptible to experiencing symptoms of SAD due to our time indoors and shortened daylight hours. Fortunately there are things that we can do to lessen our risk for SAD or seasonal depression.
Some common symptoms of SAD include:
low mood
fatigue
oversleeping
increased cravings, especially for carbohydrates
difficulty concentrating
social withdrawal
Overall sense of heaviness or feeling “slowed down”
Prevention and Management of Seasonal Affective Disorder
Start Light Therapy in Early Fall
In Wisconsin, starting in September or October can help reduce symptom severity or prevent SAD entirely. Bright light therapy helps reset your body’s internal clock, improving sleep and energy. It also boosts mood by supporting serotonin and dopamine, the brain’s “feel-good” chemicals. Additionally, it helps regulate melatonin, the hormone that can make us feel sleepy during the shorter winter days.
Tips for using a light therapy lamp:
Choose a 10,000-lux light box (I refer to it as a happy light likely due to the name brand, which is a good option)
Use for 20-30 minutes daily, preferably in the morning
Start early for prevention or as soon as symptoms appear.
Prioritizing natural light, even on cloudy days can also be helpful. Taking a short morning walk or sitting by a window while you eat breakfast are good ways to ensure you’re getting some natural light.
Create a Winter Wellness Plan
Routine can be a powerful tool to help stabilize our moods. This tip is best for prevention, but can implemented upon experiencing symptoms (it just might be more challenging). The types of activities we incorporate can also enhance our overall sense of wellness.
Here are my holistic suggestions:
Sleep: Keep consistent sleep and wake times with morning rituals.
Morning Grounding: Start the day slowly with breathing, stretching, or journaling, near your light therapy lamp if possible.
Social Support: Connect regularly with friends, family, or support groups.
Pleasure & Engagement: Schedule enjoyable activities each week.
Movement: Aim for simple exercises. Ten minute walks, yoga, or group classes.
Environment: Cozy your space with warm lighting, greenery, and soft blankets.
Be Mindful of Nutrition
Winter cravings often lead to high-fat, high-carb comfort foods. While it’s okay to indulge occasionally, a balanced diet helps stabilize blood sugar, mood, and energy.
Focus on foods rich in:
Protein & Tryptophan: eggs, turkey, dairy, tofu, nuts
Omega-3s: salmon, sardines, flax, chia, walnuts
Fiber & Complex Carbs: whole grains, beans, lentils, vegetables
Vitamins & Minerals: leafy greens, citrus, B6, folate, magnesium
Antioxidants: berries, green tea
When to Seek Support
Reach out for additional support if:
Symptoms last more than two weeks
Day-to-day functioning becomes difficult
Mood feels persistently low
Your’re withdrawing from relationships or activities
You feel overwhelmed or emotionally stuck
An awesome therapist and primary care provider can help support you through these winter months. Interventions from a professional may include cognitive and somatic interventions, checking of vitamin levels and supplementation, and antidepressant medications.
You Do Not Have to Navigate Winter Alone
Winter in southeastern Wisconsin can feel long and draining, but you don’t have to navigate it alone. Whether you’re looking for practical coping strategies or deeper therapeutic support, Kosha Connect is here to help you feel supported, connected, and well this season.
