6 Therapist-Approved Tips to Manage Seasonal Sadness

Winter brings crisp air, quiet landscapes, and moments of reflection. But for many, the shorter days and colder nights also bring a noticeable dip in mood, energy, and motivation. If you’ve felt an unshakable sadness during this time of year, you’re not alone.

Seasonal Affective Disorder (SAD) - a form of depression linked to seasonal changes—affects millions of people, making even simple tasks feel overwhelming. Common symptoms include:

✔ Persistent low mood

✔ Increased fatigue and oversleeping

✔ Irritability

✔ Difficulty concentrating

✔ Withdrawal from social activities

✔ Changes in appetite, often craving carbs

✔ A general sense of heaviness or hopelessness

But as winter eventually gives way to spring, there is hope during the heart of winter. Incorporating research-backed strategies can help lift your mood and reclaim your energy.

"No winter lasts forever; no spring skips its turn." - Hal Borland

1. Break Big Tasks Into Small Wins

For those struggling with Seasonal Affective Disorder, even simple tasks like getting out of bed can feel overwhelming. When motivation is low, chunk tasks into micro-steps:

1. Left leg out of bed.

2. Right leg out.

3. Sit on the edge.

4. Stand up.

5. Take one step forward.

   
   

By focusing on one small action at a time, you prevent the spiral of avoidance and build momentum toward feeling better. Celebrate each step. Even the smallest effort is a win.

“Do what you can, with what you have, where you are.” - Theodore Roosevelt

2. Rewire Your Inner Dialogue

One of the most important practices in combating depression is learning to separate the depressive voice from your true inner voice. This voice sounds like an internal critical parent or harsh coach when you are struggling. You may hear on repeat that everything is too hard, that you have nothing left to give, and that you should stay in bed and withdraw.

Here’s what’s important to remember: Your depression is not your identity. It is something you are experiencing, not something you are.

"Talk to yourself like you would to someone you love." - Brené Brown

If a dear friend came to you feeling hopeless, you wouldn’t dismiss their struggle - you’d remind them of their strength, resilience, and worth. You deserve the same kindness.

When negative thoughts arise, pause and ask:

• Would I say this to a friend?

• Is this thought 100% true, or is it my depression speaking?

• What would my most compassionate self say in response?

  
  

Instead of automatically accepting self-critical thoughts as truth, externalize them. Imagine them as a separate voice—a cold wind passing through instead of something that defines you. 

Tip: Instead of saying “I’m sad or depressed,” try shifting to “I’m experiencing sadness or depression.” This small change reminds you that depression is something you are facing, not something you are. 

By challenging these thoughts with curiosity and self-compassion, you reclaim the voice that is truly yours - the voice that believes in your worth, resilience, and capacity for hope.

3. Let There Be Light: The Power of Light Therapy

One of the most effective treatments for seasonal depression is light therapy. Lack of sunlight in winter affects our circadian rhythms, disrupting melatonin (sleep hormone) and serotonin (mood-regulating neurotransmitter) levels.

✔ Invest in a Light Therapy Box: A 10,000-lux light box mimics natural sunlight, helping to regulate your body's internal clock and boost serotonin. Aim for 20-30 minutes each morning to see improvements in energy and mood.

✔ Step Outside When You Can: Even brief exposure to daylight—especially in the morning—helps regulate mood. Bundle up and go for a 10-minute walk, sit near a window, or take your coffee outside when possible.

✔ Keep Your Living Space Bright: Open curtains, sit near windows, and add warm, full-spectrum lighting to your home.

4. Prioritize Sleep Hygiene

Disrupted sleep is both a symptom and a cause of depression. The winter blues can make you oversleep or struggle to fall asleep.

✔ Stick to a schedule: Wake up and go to bed at the same time each day.

✔ Limit screen time before bed: Blue light disrupts melatonin production.

✔ Avoid caffeine late in the day: It can stay in your system for up to 8 hours.

✔ Create a bedtime routine: Read, stretch, or sip herbal tea to signal winding down.

Better sleep equals better mood stability.

5. Feed Your Brain: Nutrition for Mental Health

What you eat directly affects your mood and energy levels. Winter cravings for sugar and refined carbs can create blood sugar crashes that worsen fatigue and irritability. Instead, focus on nutrient-dense foods that support brain health:

• Omega-3 fatty acids (salmon, flaxseeds, walnuts) – Boost serotonin and reduce inflammation.

• Leafy greens (spinach, kale) – Rich in folate, which supports neurotransmitter function.

• Protein-rich foods (eggs, turkey, lentils) – Provide tryptophan, a precursor to serotonin.

• Vitamin D (fatty fish, fortified dairy, sunlight exposure) – Often called the "sunshine vitamin," low levels are linked to depression.

Tip: Plan your meals ahead of time.

• Write out a weekly grocery list filled with protein, healthy fats, and whole foods.

• Batch cook a nourishing soup or grain bowl for easy grab-and-go meals.

• Start your day with a protein-rich breakfast to set yourself up for success. The Glucose Goddess has great tips on this. Scroll to the bottom for easy protein-rich breakfast ideas.

6. Move Against the Urge to Hibernate

Depression often whispers, Stay in bed. Withdraw. Don’t move. But research shows that movement is medicine for the brain. When you exercise, your body releases a powerful cocktail of mood-boosting chemicals:

• Endorphins – The “feel-good” hormone that reduces pain and stress.

• Dopamine – The motivation and reward hormone.

• Serotonin – The neurotransmitter that stabilizes mood and fosters well-being.

• Norepinephrine – The neurotransmitter that helps increase alertness and energy.

  
  

Tip: Instead of waiting to feel motivated, schedule activities in advance:

✔ Text a friend and set a date for a walk or gym session.

✔ Join an indoor sport or fitness class to stay engaged.

✔ Even low-impact movement like stretching or yoga can shift your mood.

When you feel like shutting down, do the opposite. Depression will tell you to stay in, but connection and movement are your antidotes.

“The best way out is always through.” - Robert Frost

The Gift of Grace: Be Gentle With Yourself

Winter’s challenges are real, and some days will feel harder than others. Healing doesn’t come from forcing yourself to be positive - it comes from meeting yourself where you are with patience and care. 

If you ever feel stuck, hopeless, or unable to break free from depressive cycles, you don’t have to go through this alone. Working with a therapist can provide guidance, tools, and support tailored to your needs.

“Kindness begins with the understanding that we all struggle.” - Charles Glassman

If you’d like personalized support, I invite you to check out our therapeutic services at Perspective Counseling. Feel free to reach out—whether you’re looking for a space to process, practical coping tools, or simply reassurance that you’re not alone in navigating this season.