How to manage seasonal depression: Evidence-based treatments

Key takeaways

• Seasonal affective disorder (SAD) is a pattern of major depressive disorder where symptoms appear only during certain seasons, most commonly in fall and winter as days shorten.
• Light therapy, cognitive behavioral therapy adapted for SAD (CBT-SAD), and antidepressants like fluoxetine or bupropion can help manage symptoms. Many people notice mood improvements within 2 weeks of starting light therapy.
• If seasonal mood changes impact your everyday life, talk with a healthcare professional. Consider reaching out before symptoms typically return to explore early treatment options that may help prevent them.

Overview

Major depressive disorder with seasonal pattern, more commonly known as seasonal affective disorder (SAD), is a pattern of depression where symptoms only appear during certain seasons. This is most typical in fall and winter as the weather gets colder and the days get shorter, but some people experience it in spring and summer.

If you’re experiencing the “winter blues”, help is out there, and there are many ways to manage your symptoms. You can try self-care methods, but you can also seek help from a professional for medications or therapy options.

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What therapies are there for seasonal depression?

SAD can be treated with self-care methods, therapies, and even medications. Often, a combination of these treatments will be most helpful.

Light therapy for SAD

Light therapy, or phototherapy, involves exposure to artificial light sources. It works by mimicking natural outdoor light, which can trigger a chemical change in the brain that improves mood and reduces symptoms of depression.

It works best when used consistently, typically for about 30 to 45 minutes each day, and can help reset the body’s natural rhythms that are disrupted by shorter daylight hours in winter. Many people experience noticeable mood improvements within two weeks of starting light therapy.

There are also special alarm clocks that wake you up by mimicking a natural sunrise.

Talk therapy

Talk therapy can help people with SAD by teaching them new ways of thinking and behaving and changing habits that contribute to depression.

Cognitive behavioral therapy (CBT) is a type of talk therapy that can help you learn to challenge and change thoughts and behaviors to improve your mood. There is a specific form of CBT for people with SAD known as CBT-SAD.

You’ll typically attend two-weekly group sessions for 6 weeks that focus on replacing negative thoughts related to the season with more positive responses. It also uses a process called behavioral activation, which helps you identify and schedule pleasant activities to counteract the loss of interest you may typically experience.

Can medications help?

Medications such as antidepressants may also help. These include:

• fluoxetine (Prozac)
• escitalopram (Lexapro)
• sertraline (Zoloft)
• bupropion (Wellbutrin)

It’s important to note that medications come with a risk of side effects, such as nausea, difficulties sleeping, and reduced libido. For this reason, you might like to try therapies and self-care remedies before starting antidepressants.

For winter SAD specifically, it is possible to take antidepressants starting in the fall and taper them in the spring. However, in many cases, your doctor might recommend taking them year-round.

Vitamin D for SAD

Vitamin D plays a key role in serotonin synthesis in your body, so taking vitamin D supplements during the winter may help ease your symptoms. Always speak with a doctor before starting any new supplements.

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How do I know when to seek help for seasonal depression?

The “winter blues” are common due to shorter days and colder weather, but symptoms are usually mild, manageable, and go away on their own with time and self-care. Not all seasonal mood changes indicate SAD — a diagnosis requires evaluation by a qualified mental health professional.

But how do you know when it’s time to seek treatment?

If you experience symptoms associated with SAD, see a doctor, counselor, or psychiatrist, regardless of how severe you think they are. This is especially important if your symptoms are impacting your everyday life.

Since SAD usually occurs on a regular schedule, you may also consider talking with your doctor before symptoms return — such as in summer or early fall — to see if early treatment can help prevent them.

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If you or someone you know is considering suicide or self-harm, please seek support:

• Call the 988 Suicide and Crisis Lifeline 24 hours a day at 988.
• Text “HOME” to the Crisis Textline at 741741.
• Not in the U.S.? Find a helpline in your country with Befrienders Worldwide.
• Call 911 or your local emergency number if you feel it’s an emergency.

While you wait for help to arrive, stay with someone and remove any weapons or substances that can cause harm. You are not alone.

Can online care help?

If you have any form of depression, it can be difficult to reach out for help. You might be experiencing low motivation and increased fatigue, both of which can impact your ability to attend in-person doctor’s appointments.

Online care services, including Optum Perks Online Care, may make getting treatment easier. With these services, you can submit an online form answering a few questions about your symptoms, and a US-licensed healthcare professional will respond soon after to prescribe a treatment plan.

What’s next?

If you typically experience seasonal depression, here are some next steps to consider:

• Speak with a doctor before symptoms start, and look into ways to prevent SAD.
• Maintain a regular sleep schedule.
• Try to get plenty of exercise.
• Maximize natural light exposure where you can.
• Reach out to friends and family for support.
• Schedule pleasurable activities throughout winter.

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