As the days get shorter and colder, it’s not unusual to feel a bit of a slump. For some people, though, these seasonal changes bring on more than the occasional “winter blues.” If the colder months hit hard, with low energy, moodiness, and a general feeling of blah, it could be Seasonal Affective Disorder, or S.A.D. So, what is it, and how can we tackle it naturally? Let’s break down what S.A.D. is, why it happens, and some easy ways to stay brighter and lighter during the winter months.

What is S.A.D. anyways?

S.A.D is a type of depression that shows up around the same time every year, usually in fall or winter. This happens mainly because shorter days mean less sunlight, which can mess with our body’s natural rhythms, mood, and energy levels. Less sunlight can lower serotonin (our feel-good hormone) and disrupt melatonin, which regulates sleep. It’s like our bodies just don’t get the light cues they’re used to, leading to feelings like:

• Constant fatigue or low energy
• Trouble focusing
• Sleep disruptions (either too much or too little)
• Cravings for carbs and comfort food
• Feeling down or generally off

If this sounds familiar, you’re not alone. The good news is that there are small, doable steps to ease these symptoms.

7 tips to help ease seasonal depression symptoms

1. Soak up natural light
   Even if it’s cloudy, getting outside for a bit can do wonders. Aim for 15-30 minutes a day in natural daylight, or if it’s too gloomy, try using a light therapy lamp to mimic sunshine.
2. Move a little every day
   Regular movement—even a short walk—can boost your mood. Exercise gets those feel-good endorphins flowing and helps shake off that winter sluggishness. Plus, it’s a great way to break up the day and get a mental refresh.
3. Eat to feel good
   A steady diet of real, whole foods can help you feel more energized and less moody. Try to keep refined carbs and sugars in check (we know, it’s tough with all the comfort food around), and focus on veggies, whole grains, and protein.
4. Add some natural mood boosters
   Nature has some pretty amazing remedies for balancing mood and boosting energy. Two in particular are:
• Ashwagandha: An adaptogen, ashwagandha helps your body manage stress and maintain calm. It’s known for bringing down cortisol (a stress hormone), which can help with winter blues and boost resilience against stress.
• Maca Root: Grown in the high altitudes of Peru, maca is packed with vitamins B, C, and E, and it’s long been known for helping with energy and mood. Maca can balance hormones and bring an energy boost that’s perfect for tackling the sluggishness that comes with winter.
5. Stay connected with your people
   Short, dark days can make us feel unmotivated and isolated, so connecting with friends or family—even if it’s a quick call or facetime hangout—can make a big difference.
6. Create rituals that you can look forward to
   Winter brings dark days and cold weather, but it also marks the start of the holiday season. Whether you're celebrating something or not, there are so many fun activities that you can do to try and boost your mood. Visit a winter market and check out local vendors, take a drive around your neighborhood and see the Christmas lights, bake some holiday cookies, or plan a cozy night in drinking hot chocolate and watching movies!
7. Create a calming evening routine
   A calming bedtime routine helps with better sleep, which can be a game-changer for mood. Try a warm cup of tea, a good book, or some gentle stretching before bed. A consistent routine can help regulate your body clock, helping you wake up feeling more refreshed.

The bottom line

S.A.D. doesn’t have to control your winter! By building in small, mindful practices like time outdoors, regular movement, healthy food, and supplements like ashwagandha and maca, you’re setting yourself up for a brighter season ahead. Give yourself grace—it’s a process, and small steps add up to big changes.