Best Strategies to Combat Seasonal Depression and Lift Your Mood

Now that you’ve completed the test, let’s take a look at what your answers might suggest. Remember, this is just a starting point to help you understand how seasonal changes may be affecting you.

Here's what your results reveal:

If you answered "Yes" to 10 or more questions:
You may be experiencing significant symptoms of Seasonal Affective Disorder (SAD). The changes in your energy, mood, and overall well-being seem to align with the typical signs of SAD, which can have a profound effect on daily life. Keep reading to explore more about what causes these shifts and what can be done to manage them effectively.

If you answered "Yes" to 6–9 questions:
You could be dealing with mild to moderate symptoms of seasonal depression. Your mood and energy might fluctuate depending on the season, but there’s a lot you can learn about why this happens and how to feel more balanced during these challenging months. Let's dive deeper into what might be contributing to these changes and what options are available to improve how you feel.

If you answered "Yes" to 3–5 questions:
While your symptoms may not be as intense, there are still signs that the changing seasons affect your mood and energy. It’s important to recognize these early signals so you can stay ahead of them. In the sections that follow, we’ll uncover some lesser-known facts about seasonal depression and how small changes can make a big difference.

If you answered "Yes" to 0–2 questions:
Seasonal changes may not be impacting you significantly, but it’s still helpful to understand how shifts in daylight and temperature can affect mental health. Continue reading to discover more about seasonal mood fluctuations and how you can support overall well-being during the darker months.

Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons, typically starting in the fall and lasting through the winter.

It happens because the shorter days and reduced sunlight can throw off your internal clock and impact your mood and energy levels. If you’ve ever felt down or tired when it gets cold and dark, you’re not alone - but SAD is more than just feeling "blah" when the sun disappears.

Think of it this way: while many people experience the winter blues, which might make you feel a little sluggish or less motivated, SAD is more intense.

For example, with the winter blues, you might occasionally feel like skipping a workout or hitting snooze a few more times, but you can still push through.

With SAD, you may feel overwhelmingly tired, unable to concentrate, or uninterested in activities you normally love, and these feelings can last for months. It can disrupt your daily life in a big way - making it hard to get out of bed, go to work, or socialize.

The main difference between SAD and the winter blues is the level of severity.

The winter blues might make you feel a little off, but they don’t usually stop you from living your life. SAD, on the other hand, is a form of clinical depression, which means it can take a toll on your mental health, and may need more structured treatment, like light therapy or talking to a therapist.

Don’t let seasonal depression get the best of you! Here are some fun and effective strategies to lift your mood during the colder months:

One of the simplest and most effective ways to combat seasonal depression is by increasing your exposure to light, especially during the fall and winter months when sunlight is limited.

Natural sunlight is ideal, so try to get outside during the day - even if it's cloudy. Just a little natural light can do wonders for improving your mood and regulating your internal clock.

But if stepping outside regularly isn’t possible due to work or weather, there’s a great alternative: a light therapy box. Also known as a lightbox, this device mimics natural sunlight and is designed to boost your mood by simulating exposure to daylight, which is exactly what people with SAD need during darker months.

Here’s how it works: a lightbox emits bright light, typically 10,000 lux (which is about 20 times brighter than regular indoor lighting). Sitting in front of a lightbox for 20–30 minutes every morning helps adjust your body’s circadian rhythms, which can get thrown off when you’re not exposed to enough daylight. This can improve your mood, energy levels, and even help regulate your sleep patterns.

Using a lightbox is simple - just place it on a desk or table, and sit in front of it while reading, working, or having breakfast. You don’t have to stare directly into the light; just being near it allows your body to absorb the light in a way that mimics the sun’s effect.

For many people with seasonal depression, this quick daily routine can make a noticeable difference in how they feel throughout the winter months.

A study published in the American Journal of Psychiatry emphasized that light therapy has comparable effects to antidepressant medication for individuals with SAD, but without the side effects commonly associated with medications. The research demonstrated that light therapy helped 68% of participants experience symptom relief within a few weeks. (1)

If you're new to light therapy, it’s always a good idea to consult with a healthcare provider to make sure it’s the right option for you.

It’s tempting to hibernate when it’s cold, but staying active is one of the best ways to beat seasonal depression. Exercise boosts your mood by releasing endorphins, the body’s natural "feel-good" chemicals. Try winter activities like ice skating, skiing, or even a brisk walk in the park. Indoor yoga or dance workouts are also great ways to stay moving.

Recent studies have confirmed that physical exercise can play a crucial role in alleviating the symptoms of Seasonal Affective Disorder (SAD). A review published by Utah State University highlighted that regular exercise, especially aerobic activities, can reduce depressive symptoms by up to 50%.

This is because exercise boosts serotonin and dopamine levels—neurotransmitters that are often low in individuals with SAD. This effect can be seen across a wide range of physical activities, from brisk walking to more mindful exercises like yoga and tai chi​ (2)​(3).

Take a cue from the Danish concept of hygge - a practice that goes beyond just physical coziness. At its core, hygge is about creating a warm, comforting environment that nurtures your mental and emotional well-being.

Imagine curling up in your favorite chair, soft blanket in hand, the glow of candlelight flickering nearby as you sip on a cup of hot cocoa or herbal tea. This is hygge in action - deliberately slowing down and making small moments of joy a priority.

But hygge isn’t just about warmth or physical comfort. It’s about fostering a sense of peace, calm, and connection with yourself and your surroundings. For example, it could mean disconnecting from screens for a while to enjoy a peaceful moment with a book, journaling, or just sitting in silence. Or it might involve inviting friends over for an intimate evening of board games, laughter, and good conversation - helping to build strong, supportive relationships, which are key to emotional health, especially during the colder months when isolation can be more common.

The beauty of hygge is in its simplicity. It’s about savoring small, everyday pleasures that bring a sense of warmth, such as wearing your coziest sweater, cooking a hearty meal from scratch, or taking a moment to appreciate the stillness of a quiet winter evening.

These little acts of self-care can help you feel more grounded, relaxed, and positive, especially when winter seems long and dreary. Hygge encourages you to find comfort not only in your surroundings but within yourself, too.

What you eat has a huge impact on how you feel, especially during the winter months when your mood might take a dip. Incorporating mood-boosting foods into your diet can help keep your energy levels up and your spirits high.

Focus on foods rich in omega-3 fatty acids, such as salmon, flaxseeds, and chia seeds, which support brain health and combat inflammation. Vitamin D is also crucial, so add in fortified foods, egg yolks, and mushrooms to help with mood regulation.

Don’t forget leafy greens like spinach and kale for their energy-boosting nutrients, especially folate, which is essential for brain function. Add nuts like walnuts and almonds for a good source of magnesium, which can reduce anxiety. Include bananas and avocados, both rich in B-vitamins and known to help improve brain function and mood.

To keep your mood stable, it’s best to avoid sugary treats and refined carbs, which may cause energy crashes after an initial spike, leaving you feeling worse in the long run. Instead, reach for snacks like dark chocolate (rich in antioxidants and a small serotonin boost) or berries, which have high levels of antioxidants that help reduce inflammation in the brain and improve mood.

If you're not getting enough mood-boosting nutrients from food alone, the right supplements can help manage seasonal depression effectively.

Look for supplements that contain ingredients known to support brain health, regulate mood, and enhance energy levels.

Here are a few key ingredients that can help improve your mood and vitality during the colder months:

Isolation can worsen seasonal depression, so even if you don’t feel like it, make an effort to connect with others.

Set up virtual movie nights with friends, go for coffee, or take part in winter community activities. Regular social interactions can lift your mood and provide a sense of belonging.

Aromatic hot baths are a wonderful way to soothe both body and mind, especially when dealing with seasonal depression. Beyond simply providing warmth, they create a sensory experience that can elevate mood, ease tension, and promote relaxation.

Here’s how they can be particularly beneficial:

1. Eases Physical Tension and Relieves Stress Hot baths naturally relax your muscles and promote circulation, which can help reduce physical tension. When combined with essential oils like lavender or chamomile, the calming effects are enhanced.

The warm water encourages your body to release endorphins, the "feel-good" hormones that help reduce stress and promote a sense of well-being. The calming scents of the oils work alongside the heat, melting away anxiety and stress.

2. Boosts Mood and Reduces Anxiety The simple act of soaking in a hot bath, especially when infused with mood-boosting oils such as citrus or peppermint, can provide an instant lift. These oils have natural antidepressant properties and can trigger the brain to release serotonin, helping combat the low moods that often accompany SAD.

A warm bath also provides a time-out from everyday stressors, allowing your mind to unwind and reset.

3. Improves Sleep Quality Hot baths are known to help improve sleep by lowering your body temperature after you get out of the bath. This cooling effect signals to your body that it’s time to sleep. Adding calming oils like lavender or bergamot can further enhance this effect, helping you sleep more deeply and wake up feeling more refreshed, which is crucial for those struggling with the fatigue that comes with SAD.

4. Detoxification and Circulation The warm water in baths helps to open your pores and stimulate circulation, which can encourage the release of toxins from your body. Adding oils like rosemary or eucalyptus can support this detoxification process.

When combined with dry brushing (a technique to exfoliate skin and promote lymphatic drainage), an aromatic bath can enhance the body’s natural detoxification process and leave you feeling refreshed and rejuvenated.

5. Promotes Mindfulness and Emotional Well-being Taking the time to soak in a bath can be a powerful form of self-care. By adding oils like sandalwood or rose, you create an atmosphere of mindfulness, encouraging relaxation and helping you focus on the present moment.

This can help ease feelings of sadness or depression by allowing you to unwind mentally, rather than dwelling on negative emotions.

To prepare an aromatic bath, simply add 10-12 drops of your chosen essential oils to the water, mix them in well, and enjoy at least 20 minutes of soaking.

Tip: Keep the bath water at a comfortable temperature to avoid dehydrating your skin.

For an even deeper relaxation, try dimming the lights, playing soft music, or adding bath salts like Epsom salts to further relax your muscles.

Aromatic baths can be a small but powerful tool in improving mood and managing the symptoms of SAD, offering both physical and mental relief.

Aromatherapy is a simple and natural way to improve your mood, especially during the colder months when seasonal depression can kick in.

Essential oils like lavender, peppermint, and citrus are known to have calming and mood-enhancing properties. Diffusing these oils or adding them to a bath can create a relaxing environment that helps ease symptoms of seasonal depression.

While the strategies above can make a big difference, it’s important to recognize when to seek professional help.

If your symptoms are interfering with your ability to function or if you feel hopeless for long periods, consider talking to a therapist. Cognitive Behavioral Therapy (CBT) and medications like antidepressants can be highly effective treatments for SAD.

Seasonal depression can be challenging, but with the right strategies and mindset, it’s possible to not only manage it but even enjoy the colder months.

By recognizing the signs early and taking action, you can turn winter into a season of self-care, warmth, and growth.