Seasonal Affective Disorder (SAD): Support for Seasonal Depression

Seasonal Affective Disorder (SAD) is a recurrent form of depression that follows a seasonal pattern, most often beginning in the fall or winter and resolving in the spring or summer. It is not simply “winter blues,” but a clinically recognized mood disorder linked to changes in daylight exposure that disrupt circadian rhythms and alter neurotransmitters such as serotonin and melatonin (Rosenthal et al., 1984; Lam & Levitt, 1999). Reduced sunlight can increase melatonin production and decrease serotonin activity, leading to fatigue, low mood, hypersomnia, carbohydrate cravings, brain fog, and social withdrawal (Wirz-Justice et al., 2019).

SAD is a biological, psychological, and nervous system condition. The darker months affect how the brain receives environmental cues, how the body regulates sleep and energy, and how emotions are processed. The good news is that SAD is highly treatable with the right combination of support.

The Power of Happy Lights (Light Therapy)

One of the most effective and well-researched treatments for SAD is bright light therapy, often called “happy lights.” Light therapy uses artificial, UV-free light (typically 10,000 lux) to mimic natural outdoor sunlight. Research shows that light therapy is comparable in effectiveness to antidepressant medication for many individuals and often works more quickly (Golden et al., 2005; Lam et al., 2006).

Morning exposure is especially important because it resets the circadian rhythm, increases serotonin activity, and suppresses excess melatonin (Terman et al., 1998). Daily use for about 20–30 minutes has been shown to significantly reduce depressive symptoms, improve energy, and regulate sleep patterns (Eastman et al., 1998).

Light therapy works because it tells the brain:
“It is daytime. It is safe to be awake. It is time to engage with life.”

When used consistently, happy lights help stabilize mood, improve focus, enhance motivation, and support nervous system regulation.

Shop Happy Lights

A proper happy light should emit 10,000 lux of UV-free light, be used for 20–30 minutes each morning, and be placed about 12–24 inches from your face. Consistent use throughout the fall and winter months is essential for effectiveness. Adding a happy light to your morning routine is one of the simplest and most powerful ways to support mood, energy, and regulation of seasonal depression.

Find our favorite Happy Lights here.

Counseling & Therapy for Seasonal Depression

At Well Mind Body, we offer counseling and psychotherapy to support individuals experiencing SAD. While light therapy works biologically, therapy works emotionally and neurologically. Together, they create deeper and longer-lasting change.

Therapy helps you:

• Regulate your nervous system

• Address anxiety and depressive symptoms

• Develop coping skills for seasonal stress

• Build structure and routine

• Strengthen emotional resilience

• Prevent relapse

Cognitive Behavioral Therapy for SAD (CBT-SAD) has been shown to be effective in conjunction with light therapy during acute treatment and has been shown to reduce recurrence in future seasons (Rohan et al., 2015). Therapy helps reframe seasonal thinking patterns and build emotional stability through the darker months.

Movement: A Signal to the Body That You Are Alive

When SAD sets in, the urge is often to withdraw, sleep more, and stay in bed. While rest is important, too much stillness can reinforce depressive signaling in the brain. Movement is one of the most powerful ways to tell your nervous system that you are alive, capable, and engaged.

Exercise increases endorphins and supports neurotransmitter balance, significantly improving depressive symptoms (Blumenthal et al., 1999). Movement does not need to be intense. A short walk, stretching, yoga, gentle strength training, or dancing in your kitchen all send powerful biological signals of vitality.

Movement says: “I am here. I am active. I am participating in life.”

This is especially important when motivation feels low. Action often comes before motivation, not after.

Community Is The Antidote to Isolation

Seasonal depression thrives in isolation. Human connection is one of the strongest regulators of the nervous system. Being around others provides co-regulation, helping your body feel safer, calmer, and more emotionally balanced.

Community reminds us:

• We are not alone

• We are seen

• We belong

Whether it is meeting a friend for coffee, attending a class, joining a support group, or showing up for therapy, connection stabilizes emotional health.

Healing from SAD is not meant to happen in isolation. It happens in relationship.

Nutrition & Vitamin D

While nutrition alone does not cure SAD, it plays a supportive role. Diets that stabilize blood sugar and reduce inflammation help regulate energy and mood. Vitamin D deficiency has been associated with depressive symptoms, and correcting deficiencies can be a helpful adjunct to treatment (Anglin et al., 2013).

Order our favorite Vitamin D + K2 supplement here.

Healing from Seasonal Affective Disorder is most effective when multiple systems are supported:

• Happy Lights reset biology

• Therapy heals emotional and nervous system patterns

• Movement activates vitality

• Community restores belonging

• Nutrition supports brain chemistry

SAD does not mean something is wrong with you. It means your nervous system is responding to environmental changes. With the right tools, your body can adapt, regulate, and thrive, even in the darker seasons.

References

Anglin, R. E. S., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. The British Journal of Psychiatry, 202(2), 100–107. https://doi.org/10.1192/bjp.bp.111.106666

Blumenthal, J. A., Babyak, M. A., Moore, K. A., et al. (1999). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159(19), 2349–2356. https://doi.org/10.1001/archinte.159.19.2349

Eastman, C. I., Young, M. A., Fogg, L. F., Liu, L., & Meaden, P. M. (1998). Bright light treatment of winter depression: A placebo-controlled trial. Archives of General Psychiatry, 55(10), 883–889. https://doi.org/10.1001/archpsyc.55.10.883

Golden, R. N., Gaynes, B. N., Ekstrom, R. D., et al. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis. American Journal of Psychiatry, 162(4), 656–662. https://doi.org/10.1176/appi.ajp.162.4.656

Lam, R. W., & Levitt, A. J. (1999). Canadian consensus guidelines for the treatment of seasonal affective disorder. Journal of Psychiatry & Neuroscience, 24(5), 389–392.

Lam, R. W., Levitan, R. D., Levitt, A. J., et al. (2006). Efficacy of bright light treatment, fluoxetine, and the combination in patients with seasonal affective disorder. American Journal of Psychiatry, 163(5), 805–812. https://doi.org/10.1176/ajp.2006.163.5.805

Rohan, K. J., Mahon, J. N., Evans, M., et al. (2015). Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder. American Journal of Psychiatry, 172(9), 862–869. https://doi.org/10.1176/appi.ajp.2015.14101293

Rosenthal, N. E., Sack, D. A., Gillin, J. C., et al. (1984). Seasonal affective disorder: A description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72–80. https://doi.org/10.1001/archpsyc.1984.01790120076010

Terman, M., Terman, J. S., & Ross, D. C. (1998). A controlled trial of timed bright light and negative air ionization for treatment of winter depression. Archives of General Psychiatry, 55(10), 875–882. https://doi.org/10.1001/archpsyc.55.10.875

Wirz-Justice, A., Benedetti, F., & Terman, M. (2019). Chronotherapeutics for affective disorders. World Psychiatry, 18(1), 101–102. https://doi.org/10.1002/wps.20606