Seasonal Affective Disorder: Support Your Mental Health as Days Get Shorter

As the days get shorter and the nights get longer, many of us start to feel our mood shift. The cozy vibes of fall and winter can be wonderful, but the darker months also bring a very real challenge: Seasonal Affective Disorder (SAD).

If you’ve noticed yourself feeling more tired, less motivated, or just generally “off” during late fall and winter, you’re not imagining it. Seasonal Affective Disorder affects an estimated 10 million Americans, and even more experience a milder form of the condition sometimes called the “winter blues.”

Your 20s are already a decade full of transitions—school to career, roommates to solo living, moving cities, figuring out money—and then adding SAD on top can make everything feel heavier. But the good news? There are plenty of ways to support your mental health as the days get shorter.

In this article, we’ll break down what SAD is, why it happens, as well as practical strategies you can use to take care of yourself through the darker months.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that’s triggered by seasonal changes, most commonly starting in late fall and lasting through winter. Symptoms often include:

• Low energy or fatigue
• Difficulty concentrating
• Increased sleep or oversleeping
• Loss of interest in activities you usually enjoy
• Changes in appetite (especially craving carbs or sugar)
• Feelings of hopelessness or sadness

SAD is thought to be linked to the reduced sunlight we get in the fall and also winter months. Less sunlight can disrupt your body’s internal clock, lower serotonin (a mood-regulating chemical), and also affect melatonin (which influences sleep).

Even if you don’t meet the full criteria for SAD, shorter days can still take a toll on your mental health. So, that’s why it’s important to proactively build habits that help you feel balanced.

Step 1: Prioritize Natural Light Exposure

One of the biggest factors in SAD is lack of sunlight. Finding ways to get more light during the day can make a huge difference.

• Get outside early. Even a 15-minute walk in the morning can help regulate your circadian rhythm.
• Sit near windows. If you work from home or in an office, position yourself where natural light is strongest.
• Open blinds fully. Small tweaks such as pulling back curtains or raising blinds can maximize daylight in your space.

💡 Pro Tip: Morning sunlight exposure is especially powerful for improving mood and regulating sleep cycles.

Step 2: Try Light Therapy to Fight Seasonal Affective Disorder

Light therapy is one of the most common and effective treatments for SAD. This is because it involves using a special light box that mimics natural daylight.

• Look for 10,000 lux. That’s the brightness level recommended for SAD.
• Use it in the morning. Sitting in front of a light box for 20–30 minutes soon after waking can boost your mood and energy.
• Be consistent. Like most wellness habits, light therapy works best with daily use.

💡 Always check with a doctor before starting light therapy, especially if you have eye conditions or take medications that increase light sensitivity.

Step 3: Move Your Body

Exercise is a proven mood booster—it increases endorphins, reduces stress, and helps regulate sleep. When you’re dealing with SAD, movement can feel like the last thing you want to do, but it’s also one of the most effective coping tools.

• Start small. A 10-minute stretch session counts.
• Choose enjoyable activities. Actions such as dancing in your kitchen, yoga, or a quick walk around the block are all valid.
• Create accountability. Sign up for a class with a friend or instead use a fitness app that tracks progress.

💡 The goal isn’t perfection—it’s consistency. A little movement each day can keep your mood steadier through the season.

Step 4: Nourish Yourself with Seasonal Foods

What you eat impacts your energy and mood more than you might think. During SAD season, leaning into nutrient-rich foods can give your brain and body extra support.

• Focus on whole foods. Lean proteins, fruits, vegetables, and whole grains keep your blood sugar stable.
• Vitamin D is key. Since we get less sunlight, adding foods like salmon, fortified milk, or supplements can help.
• Omega-3 fatty acids. Found in walnuts, chia seeds, and flaxseeds—great for brain health.
• Limit sugar and alcohol. They can cause energy crashes and also worsen mood swings.

💡 Consider talking to your doctor about supplements like Vitamin D if you consistently feel low-energy in the winter.

Step 5: Create a Cozy and Uplifting Environment

Your surroundings affect your mood. That’s why it is so important to remember this as seasonal affective disorder draws near. When it’s darker outside, making your space feel warm, bright, and comforting can improve your mindset.

• Add warm lighting. String lights, lamps, and candles create a cozy atmosphere.
• Use color therapy. Bright decor items—pillows, blankets, art—can counteract dreary weather.
• Keep clutter low. A tidy space can reduce stress and overwhelm.
• Incorporate scents. Essential oils like citrus or peppermint can give you an energy boost.

Your environment should feel like a safe, supportive space—not another source of stress.

Step 6: Stay Connected

The tendency to isolate means that staying connected can be one of the hardest parts of SAD. Short days and low energy make it easy to cancel plans, but loneliness can deepen feelings of depression.

• Schedule regular check-ins. Even virtual coffee chats or quick texts help.
• Say yes strategically. Don’t overcommit, but do make time for relationships that uplift you.
• Combine socializing with self-care. Invite a friend to cook dinner together, go on a walk, or attend a workout class.

💡 Think of connection as part of your wellness routine—it matters as much as exercise or eating well.

Step 7: Protect Your Sleep to Reduce Affects of Seasonal Affective Disorder

SAD can disrupt sleep patterns—some people oversleep while others struggle with insomnia. Building strong sleep hygiene can stabilize your mood.

• Stick to a consistent bedtime and wake-up time. Even on weekends.
• Limit screens before bed. Blue light can interfere with melatonin production.
• Create a wind-down routine. Journaling, reading, or stretching can signal to your body it’s time to rest.
• Use blackout curtains. Especially helpful if you live in a city with bright streetlights.

💡 Quality sleep = stronger resilience against winter blues.

Step 8: Lean Into Mindfulness and Gratitude

Mindset tools won’t “fix” SAD on their own, but they can help shift your perspective and reduce stress.

• Journaling. Try writing down 3 things you’re grateful for daily.
• Meditation. Even 5 minutes of mindful breathing can reduce anxiety.
• Seasonal rituals. Celebrate the cozy aspects of fall and winter: warm drinks, blankets, holiday lights, seasonal playlists.

Gratitude and also mindfulness create moments of joy, even in darker days.

Step 9: Seek Professional Help if Needed

If your symptoms feel overwhelming, or if seasonal affective disorder is interfering with your daily life, reaching out for professional support is one of the best things you can do.

Options include:

• Therapy or counseling. A therapist can help you build coping strategies.
• Medication. Antidepressants may be recommended for moderate to severe SAD.
• Support groups. Talking with others who understand can reduce isolation.

💡 Needing help is not a weakness. It’s a step toward caring for yourself fully.

Step 10: Give Yourself Grace

This might be the most important step of all. SAD is not your fault. It’s not laziness, weakness, or something you can just “snap out of.”

Some days will feel harder than others—and that’s okay. The key is to be gentle with yourself and celebrate the small wins, whether that’s getting outside for 10 minutes, cooking yourself a meal, or saying yes to a friend’s invite.

Final Thoughts on Seasonal Affective Disorder

As the days grow shorter, supporting your mental health becomes more important than ever. Seasonal Affective Disorder is real, and it can make your 20s feel even more challenging—but you’re not powerless against it.

By prioritizing light exposure, building healthy routines, staying connected, and seeking support when needed, you can navigate the darker months with more resilience and balance.

Remember: your mental health matters. Taking proactive steps now can help you feel more grounded, energized, and ready to enjoy the cozy, meaningful parts of the season.

Here’s to brighter days—even in the middle of winter.

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