Seasonal Depression Relief: SAD Coping Strategies and Mood Improvement Tips

September 22, 2025

Authored by: Daniel Hoadley, B.S. Psychology

Edited by: Emma Loker, B.S

The seasons change, and for many, their mental health shifts with them. If you’re familiar with seasonal affective disorder (SAD), you likely already know how much shorter days can weigh on your mood.

SAD can affect nearly all aspects of life. Persistent hopelessness, tiredness that doesn’t improve even when you get enough sleep, loss of interest in daily activities – the list goes on. As a result, people with SAD may feel an impending sense of doom when the darker days start to come around. The encouraging news is that with preparation and daily strategies, you can make a real difference in how you respond to the winter months.

If SAD is affecting your daily life, a mental health professional can help you regain control. This article may also work as a useful guide for seasonal depression relief, focusing on:

Preventative strategies for SAD
Daily coping strategies for SAD
Crafting routines that help with SAD
When to reassess how serious SAD is for you
How Mission Connection can provide further help

Are There Preventive Strategies for SAD?

One of the unusual things about SAD is its predictability. Unlike other forms of depression that can appear suddenly, SAD tends to follow the calendar.¹ This means that, if you already know which months weigh heaviest on you, you can begin preparing in advance. This doesn’t mean prevention is guaranteed, but it can give you a line of defense before the darker season takes hold.

Standard therapies for SAD are usually the way to go when prevention is the goal. Some of these need to be guided by professionals, while others can be folded into your routine without extra support. The key idea is to use them early, when days are still long, so you’re not scrambling to regain control once symptoms arrive.

Therapies for seasonal affective disorder include:

1. Bright Light Therapy (BLT)

BLT involves sitting in front of a light box that mimics sunlight for about 30 minutes each day. The process may sound a little strange, but research shows it eases SAD symptoms, often within two or three weeks.² Using BLT before winter sets in can give your body a head start, helping it adjust to shorter daylight hours.

2. CBT-SAD

CBT-SAD is a form of cognitive behavioral therapy tailored for seasonal depression.³ It focuses on challenging negative thoughts tied to the change in season and can build long-term coping skills. As a preventative strategy, your therapist may suggest starting CBT-SAD in the fall, which means you’re already practicing techniques by the time symptoms usually arrive.

3. Antidepressants

SSRIs are often used in treating SAD, and bupropion is the only medication officially approved to prevent it when started in the fall.⁴ These should never be added or increased without guidance from your doctor, but if you’ve already been prescribed them, most doctors will advise taking them before SAD symptoms usually appear.

For example, if you struggle in the winter months, your doctor may direct you to start taking medication a month or two before.⁵ The prescription may last until the spring, followed by a short period of tapering off.

4. Supplements

Low vitamin D levels are common in people with SAD. Research is mixed, but keeping your levels healthy may support other treatments. This is one of the steps you can begin on your own. However, ideally, you should first check with your doctor to see if supplements are necessary. This is also important for ensuring that supplementing with vitamins doesn’t counteract forms of medication.

By preparing early with these therapies, you are building resilience. Think of it as setting up your body and mind months ahead of time, so the change in seasons doesn’t catch you completely off guard.

However, the most appropriate forms of prevention may depend on your unique needs and circumstances. A mental health professional can guide you on the most appropriate approach for your situation.

Daily Coping Strategies

If you’ve been experiencing symptoms that feel like SAD, or you’ve already had the diagnosis, you’ll know there’s only so far therapy can take you on its own. Therapies for SAD have the potential to be a great treatment option, but they often need backup from the things you do day to day.

In other words, pairing structured treatment with healthy habits can help you squeeze every last drop of benefit out of the process. Daily coping strategies for managing seasonal affective disorder include:

Exercise

Exercise really is one of the best actions we can take when aiming to protect our mental health. Simple aerobic activities like walking or cycling release endorphins and lift mood, which can be especially helpful when SAD is dragging serotonin levels down. Exercise doesn’t have to be sweaty or intense, either. Yoga and stretching can work wonders for calming the nervous system, so if you’re injured, tired, or not in the mood to push hard, there’s still something for you.⁶

If you can sneak in daylight or perhaps engage in exercise with a friend, then this is multiple wins for the price of one. The golden rule is consistency. The two workouts last week were great, but don’t use them as an excuse to skip out this week!
Exercise ideas for boosting mood:

Brisk walk outside → Daylight + mood lift
Yoga or stretching → Nervous system support
Group class → Exercise + social contact

Nutrition

It won’t be a surprise to read that the food we eat affects our moods, and while good food doesn’t “cure” SAD, proper nutrient intake can alleviate some symptoms. In fact, low vitamin D levels have been linked with seasonal depression, meaning that adding vitamin D-rich foods to your diet could be another piece of the puzzle.⁷

For example, complex carbs like brown rice, quinoa, oats, and sweet potato can keep your energy steady and stop the mid-afternoon crash that often makes SAD hit harder.
Mood-friendly foods:

Vitamin D: Salmon, eggs, fortified dairy
Omega-3s: Sardines, mackerel, flax seeds
Complex carbs: Oats, quinoa, brown rice
Colorful produce: Spinach, berries, peppers

Sleep Hygiene

Good sleep hygiene can be hard to achieve at the best of times, and winter often only makes it tougher. It’s too easy to stay glued to the endless stream of entertainment glowing out of screens, tucked up in bed during a snowstorm. But just because it’s difficult to stop unhealthy habits, doesn’t mean it’s impossible. Ironically, the same tech that can keep us up late also has tools built in to help; most phones and tablets now have blue light filters for this reason.

These filters work by reducing blue light, which has been shown to trick our brains into thinking it’s still daytime.⁷ This is why scrolling TikTok at midnight feels fine in the moment but disturbs the quality of our sleep later. Cutting back on screen time or using blue light filters helps your body’s natural rhythm reset, letting melatonin do its job and easing you into deeper, better quality rest.

Also, aim to keep in mind that consistent bedtime and wake-up time can help reset your rhythm. This means carrying out healthy sleep habits should be supplemented by consistent timing. For example, if you plan to dim the lights at 10 pm, make sure you set out to maintain this every day.

Evening routine example:

9 pm → Dim lights, make decaf hot tea
10 pm → Phone down, read with a book light instead
11 pm → Bedtime

What Daily Coping Strategies Look Like in Practice

Changes to your routine can be a lot to take in, and nobody expects you to enact them all in one go. The best way is to start small, get comfortable, and build up frequency until these habits become second nature.

Adding some of the suggestions mentioned above to your daily ins and outs can give you a great foundation for change. Plus, while these tweaks won’t change everything overnight, if you stick with them, you’ll soon notice your rhythm starting to shift. The aim now is to get you incorporating more of these tips, slowly but surely. The following section covers an example of a healthy routine for coping with SAD.

A Full Daily Routine

Feeling comfortable after a week or so of adding little changes to your day? When you’re ready to go all in, the following is how your day might look with all of the previous suggestions combined. We’ve put the routine in a table format to help you visualize how to plan your own.

Time	Activity & Strategy
Morning (7:00 am)	Start the morning by eating oats with fortified milk. Follow with a short stretching session.
Commute (8:00 am)	Walk part of the journey, even if it’s just from one bus stop to another, to squeeze in light and movement.
Midday (12:30 pm)	Take a 15-minute walk on your lunch break. Pack salmon or sardines if you can, fuelling your brain as well as your body.
Afternoon (3:00 pm)	When energy dips, grab fruit or nuts instead of a sugary snack. A quick breathing exercise at your desk can help you reset focus.
Evening (7:00 pm)	Cook a balanced dinner with complex carbs like quinoa or sweet potato, using the activity as a calming wind-down ritual.
Night (9:30 pm)	Switch devices to blue-light reduction, dim the overhead lights, and spend a few minutes journaling about mood or gratitude.
Bedtime (10:30–11:00 pm)	Lights out at a consistent time so your body learns to rest, even in the darkest months.

You could print off this routine to use it step by step, or create one that’s more specific to your own life and personal commitments. As long as these small changes help you feel more balanced and in control, this is all that matters.

Remember, there’s never a bad time to start these mental wellness strategies. Whether it’s 3 pm on a Wednesday or 2 am on a Saturday when you’re reading this on your phone, pick one thing and begin. Make them work around you.

I’m Finding It Too Difficult to Deal With SAD – What Can I Do?

As is the case with any mental health condition, it can be difficult to understand if what you’re experiencing is just a temporary dip in your recovery journey or something deeper that needs deeper attention.

One way to gain clarity is by asking yourself some honest questions, such as:

Have I found myself thinking that life isn’t worth living, or wishing I could disappear?
Do I struggle to get through even basic daily tasks, like showering, eating, or leaving the house?
Have my moods been swinging more sharply than usual, from deep lows to sudden bursts of energy that feel out of control?
Are feelings of hopelessness or guilt sticking around for weeks at a time, no matter what I try to change?
Do I find sleep almost impossible, either lying awake for hours or sleeping far longer than I normally would?
Have friends or family noticed worrying changes in my mood or behavior, even if I’ve brushed these concerns off?

These aren’t diagnostic questions, and they can’t confirm whether you’re living with SAD or another condition. But if you find yourself thinking “yes” to one or more, this could be a sign that it’s time to reach out. Talking to a healthcare provider can help you understand what’s going on and open the door to the support you need.

Mission Connection: Professional Support For SAD

At Mission Connection, we understand that depression sits at the heart of seasonal affective disorder. This is why our treatment programs are designed to meet you where you are, offering both structure and flexibility. Our locations across the US provide a change of scenery that can feel refreshing when you’re caught in the cycle of seasonal depression.

Our therapies include evidence-based approaches like CBT and DBT, which can help you challenge negative patterns and find healthier ways to cope. You’ll also have the option of individual sessions, group therapy, and family-based support, all led by licensed professionals who know how to guide recovery step by step.

If traveling to a center isn’t possible, our telehealth options bring care directly to you. Through secure video sessions, phone calls, or online messaging, you can stay connected with your therapist without leaving home.

Reach out today, and let’s start shaping a treatment plan that supports you through SAD and beyond.

Frequently Asked Questions About Seasonal Depression Relief

While we hope that this guide inspired you to make changes to your routine that could give you some relief from SAD, we understand that you might still have some concerns. For this reason, we’ve provided responses to some FAQs about seasonal depression disorder.

What Is the Most Natural and Effective Way to Cope With Seasonal Affective Disorder?

There isn’t a single magic fix for SAD, but small, consistent habits can stack up to provide relief. Getting outside whenever daylight shows itself, moving your body, eating mood-friendly foods, and building structure can all create a buffer that helps you cope naturally.

What Are Prevention Suggestions and Strategies Pertaining to Seasonal Affective Disorder?

Because SAD follows a pattern, you can start preparing early. Think of it like training for winter, with therapy, routines, and healthier lifestyle choices setting the foundation so the shorter days don’t take you by surprise when they arrive.

What Causes Seasonal Affective Disorder in SAD?

The darker months can play tricks on your body clock. Less light disrupts circadian rhythms, drains vitamin D, and disrupts serotonin. For some people, this combination tips the balance toward depression, and the cycle repeats itself year after year.

What Are the Strategies for Mood Disorders?

Mood disorders are stubborn, but helpful strategies exist. Therapy may help you untangle thoughts, routines can keep you steady, and healthy lifestyle tweaks may add resilience. Relief rarely involves just one thing alone – a mix of techniques can build strength when moods feel their most unstable.

References

Zhang, H., Khan, A., Chen, Q., Larsson, H., & Rzhetsky, A. (2021). Do psychiatric diseases follow annual cyclic seasonality? PLOS Biology, 19(7), e3001347. https://doi.org/10.1371/journal.pbio.3001347
Campbell, P. D., Miller, A. M., & Woesner, M. E. (2017). Bright Light Therapy: Seasonal Affective Disorder and Beyond. The Einstein Journal of Biology and Medicine : EJBM, 32, E13–E25. https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/
National Institute of Mental Health. (2023). Seasonal Affective Disorder. Www.nimh.nih.gov; National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Gartlehner, G., Nussbaumer-Streit, B., Gaynes, B. N., Forneris, C. A., Morgan, L. C., Greenblatt, A., Wipplinger, J., Lux, L. J., Van Noord, M. G., & Winkler, D. (2019). Second-generation antidepressants for preventing seasonal affective disorder in adults. The Cochrane Database of Systematic Reviews, 3, CD011268. https://doi.org/10.1002/14651858.CD011268.pub3
NHS. (2021, February 12). Treatment – Seasonal Affective Disorder (SAD). Nhs.uk. https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/treatment/
Eda, N., Ito, H., & Takao Akama. (2020). Beneficial Effects of Yoga Stretching on Salivary Stress Hormones and Parasympathetic Nerve Activity. Journal of Sports Science & Medicine, 19(4), 695. https://pmc.ncbi.nlm.nih.gov/articles/PMC7675619/
Frandsen, T. B., Pareek, M., Hansen, J. P., & Nielsen, C. T. (2014). Vitamin D supplementation for treatment of seasonal affective symptoms in healthcare professionals: a double-blind randomised placebo-controlled trial. BMC Research Notes, 7(1). https://doi.org/10.1186/1756-0500-7-528
Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology, 13(943108). https://doi.org/10.3389/fphys.2022.943108