Seasonal Affective Disorder (SAD) Tips: Help for SAD

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With seasonal affective disorder, you don’t have to resign yourself to another winter of depression. Use these tips to boost your mood and overall mental health.

Seasonal Affective Disorder (SAD) Tips: Help for SAD

Autumn is deepening, and for many that means the return of seasonal affective disorder (SAD). SAD is a mood disorder that can be triggered by the lower light of autumn and winter. It can cause depression symptoms like low or persistently sad mood, fatigue, loss of interest in doing anything, weight changes, and a change in sleeping patterns.

You don’t have to resign yourself to another winter of depression. Use these tips to boost your mood and overall mental health:

  • Use a light box daily. Light boxes can maintain your natural circadian rhythm and affect hormone activity to keep your mood, energy, appetite, and sleep at your typical levels. While considered safe for many, they’re not recommended for people with certain medical and mental health conditions. Check with your doctor before starting a lightbox routine.
  • Begin or increase a meditation practice. Meditation has been shown in studies to help with depression (NICCH, 2016).
  • Create a list of healthy meals and stock up on easy, nutritious staples like rice, beans, and frozen vegetables and fruit. SAD can make it hard to deal with meals and eating, and being prepared can help.
  • Develop a list of activities like yoga, puzzles, and reading to make it easier to do things when SAD zaps your motivation.

Seasonal affective disorder creates changes in your brain and body. These tips for dealing with SAD can help put you in charge of your biology so you can minimize SAD this year.


National Center for Complementary and Integrative Health (NICCH). (2016, April). Meditation: In depth. National Institutes of Health (NIH). Retrieved from

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Your Thoughts

Today's Question: If you have experienced seasonal affective disorder (SAD), what are your go-to tips to help your symptoms? We invite you to participate by sharing your thoughts, knowledge, and experiences on the HealthyPlace Facebook page.


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APA Reference
Peterson, T. (2020, November 10). Seasonal Affective Disorder (SAD) Tips: Help for SAD, HealthyPlace. Retrieved on 2024, June 22 from

Last Updated: November 23, 2020

Medically reviewed by Harry Croft, MD

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