The National Institute of Mental Health notes that many people feel down when the days get shorter in fall and winter and feel better when longer daylight returns in spring. For some, those changes are mild. For others, they are part of seasonal affective disorder (SAD), a type of depression that needs proper care.
The habits below come from public health guidance on sleep, activity, connection and self-care. They are not a treatment for depression or SAD, and none of them is a substitute for talking to a clinician if your mood has shifted a lot. Pick two or three that feel doable and build from there.
The list
1.Keep a steady sleep schedule
Sleep
Best for: Dark mornings and the urge to hibernate
Going to bed and getting up at the same time every day is the first habit on the CDC's list for better sleep. Winter makes this harder: dark mornings pull you back under the covers, and holiday plans push bedtime later.
The CDC also suggests a quiet, cool, relaxing bedroom, avoiding large meals and alcohol before bed, and skipping caffeine in the afternoon and evening. Adults aged 18 to 60 need 7 or more hours a night, according to the CDC.
- CDC: habits that can improve sleep include going to bed and getting up at the same time every day
- CDC: adults aged 18 to 60 need 7 or more hours of sleep a night
2.Put screens down before bed
Sleep
Best for: Long evenings indoors
Long, dark evenings tend to mean more screen time. The CDC suggests turning off electronic devices at least 30 minutes before bedtime, and NIMH notes that blue light from phones and computers can make it harder to fall asleep.
- CDC: turn off electronic devices at least 30 minutes before bedtime
3.Get outside in daylight when you can
Light
Best for: People who leave and return home in the dark
NIMH explains that winter-pattern SAD is linked to changes in daylight hours, and that sunlight affects the chemistry involved in mood and sleep. A lunchtime walk or a morning coffee by a bright window gets you some daylight on short days, and NIMH lists spending time in nature among relaxing activities worth scheduling.
Light boxes are a recognized treatment for winter-pattern SAD, but NIMH advises that people with certain eye conditions or on certain medications may need to use them under medical supervision. Talk to a health care provider before starting one.
- NIMH: SAD symptoms are related to changes in daylight hours, not the calendar
- NIMH: light therapy for winter-pattern SAD uses a very bright light box, and some people may need medical supervision
4.Keep moving, even in small amounts
Activity
Best for: Days when the weather cancels your usual plans
Regular exercise is the first item on NIMH's self-care list, and NIMH notes that small amounts add up. The CDC's guideline for adults is 150 minutes of moderate activity a week, such as brisk walking, which can be split into 30 minutes on five days or shorter bursts.
In winter, that might mean an indoor walk at a mall or gym, a home workout video, or a brisk walk at midday when it is warmest. The CDC also notes that some activity is better than none.
- CDC: adults need 150 minutes of moderate-intensity activity a week, plus muscle-strengthening activity on 2 days
- CDC: some physical activity is better than none
5.Eat regular meals and watch caffeine and alcohol
Food and drink
Best for: The holiday stretch from November to New Year
NIMH suggests regular, balanced meals, plenty of water, and paying attention to how caffeine and alcohol affect your mood. Winter-pattern SAD can bring cravings for carbohydrates, so noticing a sharp change in appetite is useful information in itself.
- NIMH: for some people, decreasing caffeine and alcohol can be helpful
- NIMH lists overeating with a craving for carbohydrates among the symptoms of winter-pattern SAD
6.Plan contact with people on purpose
Connection
Best for: Anyone who tends to withdraw when it is cold and dark
Social withdrawal, the feeling of wanting to hibernate, is one of the symptoms NIMH lists for winter-pattern SAD.
The CDC suggests making time in your routine to contact people who care about you, joining a group with shared interests, and volunteering. A standing weekly call or walk with a friend is easier to keep than a plan you have to make fresh each time.
- CDC: make time in your routine to contact others who care about you
- CDC: volunteer with a group or organization, or join a group with shared interests
7.Schedule things to look forward to
Routine
Best for: The flat weeks of January and February
One part of the therapy NIMH describes for SAD is called behavioral activation: identifying and scheduling pleasant, engaging activities to offset the loss of interest people with SAD often feel in winter. You can borrow the everyday version of that idea.
Put a few small, enjoyable things on the calendar in advance, such as a class, a meal out or a day trip, so the weeks after the holidays are not empty.
- NIMH: CBT adapted for SAD uses behavioral activation, scheduling pleasant indoor or outdoor activities
8.Set limits on the holiday load
Stress
Best for: People who host, travel or carry the family planning
NIMH's self-care tips include setting priorities, deciding what must get done now and what can wait, and learning to say no when you are taking on too much. The season adds plans, travel, money and other people's expectations, which is why these matter more in December.
Choose the few traditions that mean the most to you and let the rest be optional. Our page on holiday and winter support covers common holiday pressures, including grief and relationship strain.
- NIMH: set goals and priorities, and learn to say no to new tasks if you are taking on too much
9.Know your pattern and plan ahead
Planning
Best for: People whose mood dips around the same time each year
If your mood drops at the same point every winter, you do not have to wait for it. NIMH notes that people with a history of SAD may benefit from starting treatment before fall, and suggests working out the timing with a health care provider.
Vitamin D is sometimes used for winter-pattern SAD, but NIMH says the study results are mixed and that vitamin D can interact with some medications. Ask your provider before starting a supplement.
- NIMH: studies of vitamin D as a treatment for SAD have produced mixed results
- NIMH: talk to a health care provider about a personalized plan and the best timing
Winter blues, holiday stress or SAD?
Feeling a bit slower and lower in winter is common. NIMH describes SAD as a type of depression with a recurring seasonal pattern, with symptoms lasting about four to five months of the year. Winter-pattern SAD can include oversleeping, overeating with carbohydrate cravings, and social withdrawal, alongside the usual symptoms of depression.
NIMH also separates SAD from the "holiday blues": sadness or anxiety brought on by holiday stress, family visits or schedule changes. SAD is tied to changes in daylight, not the calendar. Only a health care provider or mental health professional can tell you whether what you are feeling is SAD.
When to see a clinician
NIMH suggests seeking professional help if severe or distressing symptoms last two weeks or more, such as trouble sleeping, appetite changes, difficulty getting out of bed because of mood, or losing interest in things you usually enjoy. NIMH lists light therapy, psychotherapy, antidepressant medication and vitamin D as the main treatments for SAD, used alone or together. A provider can help you decide which fits.
If low mood has settled in and will not shift, our article when low mood will not lift may help you think it through.
If you are thinking about suicide or are in crisis, call or text 988 to reach the 988 Suicide and Crisis Lifeline. If you are in immediate danger, call 911.
Questions people ask
- Is seasonal affective disorder real depression?
- Yes. NIMH describes SAD as a type of depression with a recurring seasonal pattern. It is not the same as feeling a bit low during the holidays.
- Should I buy a light box?
- Talk to a health care provider first. NIMH notes that light therapy is a treatment for winter-pattern SAD and that people with certain eye conditions or medications may need medical supervision.
- Can therapy help with winter depression?
- NIMH lists psychotherapy among the treatments for SAD, including a version of cognitive behavioral therapy adapted for it. A clinician can help you decide what fits your situation.
Sources
- Seasonal Affective Disorder, National Institute of Mental Health
- Caring for Your Mental Health, National Institute of Mental Health
- About Sleep, Centers for Disease Control and Prevention
- Adult Activity: An Overview, Centers for Disease Control and Prevention
- Improving Social Connectedness, Centers for Disease Control and Prevention
Published by Laura Bass Counseling as general information, not personal advice or an endorsement. Details change: confirm anything you rely on with the organization itself. Published .