Learn how you can treat seasonal affective disorder this winter.

Seasonal affective disorder (SAD), often referred to as the "winter blues," can cast a shadow over your life, particularly during darker months.

This post expands on insights shared in Apartment Guide’s How to Treat Seasonal Affective Disorder at Home, where we were recently featured as an expert.

We’ll explore effective strategies to reclaim your inner light, so you can thrive year-round.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is classified in the DSM-5 as a type of depression that follows a seasonal pattern, typically emerging in fall or winter.

The key symptoms of SAD are similar to major depressive disorder but occur with a seasonal rhythm.

These include persistent low mood, fatigue, difficulty concentrating, and a noticeable loss of interest in activities you usually enjoy.

Physically, you may feel more sluggish, experience changes in appetite, or struggle with sleep. SAD affects both your mind and body, but it’s possible to find relief with the right care and support.

How Does SAD Affect Your Body and Emotions?

SAD doesn’t just make you feel down emotionally—it affects your body too.

You might experience heavier limbs, low energy, and more intense cravings for carbohydrates.

This condition disrupts your circadian rhythms and serotonin levels, leading to sleep disturbances and mood swings. These physical symptoms can sometimes go unnoticed, but they are just as important to address as the emotional ones.

Remedies for Seasonal Affective Disorder

There are several ways to manage SAD, including light therapy, counseling, and medication. Beyond the conventional treatments, there are holistic strategies that can make a huge difference.

Seasonal affective disorder can also come from society’s misalignment with nature’s natural rhythms. Winter is a time of slowness, stillness, and inward reflection. 

While our society creates a lot of pressure to be outwardly social, nature invites us to move inward.

This winter, try to embrace the feedback from nature and allow yourself to make fewer plans, spend more time moving slowly, and eat warm foods. 

Give yourself permission to do exactly what your body is asking for, and embrace the season of rest. 

If your seasonal affective disorder seems to get out of control, come back to the basics.

Prioritize sticking to a routine, gently moving your body each day, and getting sunlight as often as you can.

The Power of Movement: How Exercise Can Help with SAD

Physical movement is a powerful antidote to SAD, as exercise boosts serotonin and endorphin levels, naturally improving your mood.

You don’t need to go all-in on intense workouts to see benefits; gentle movement practices like yoga, walking in nature, and stretching can offer relief. What matters is consistency—building small, sustainable habits can help reset your energy and regulate your mood.

Self-Care for the Darker Months

When the days grow shorter, it’s important to stay proactive with self-care.

Simple actions like getting outside during daylight hours, using a lightbox, and practicing good sleep hygiene can have profound effects.

At Third Nature Therapy, we recommend creating a daily routine that grounds you in the present moment—whether it’s journaling, practicing mindfulness, or incorporating aromatherapy into your space.

Tending to your emotional and physical well-being can make a world of difference during the colder months.

Finding Your Way Back to the Light

While Seasonal Affective Disorder can feel overwhelming, it’s entirely possible to manage with the right tools and support. If you’re struggling with SAD, take a look at Apartment Guide’s full article for more expert advice.

More notes on somatics:

Julie Goldberg is a licensed therapist and the founder of Third Nature Therapy. Her practice focuses on helping individuals better understand their inner world, befriend their nervous system (instead of working against it), and navigate changing relationships. She offers somatic therapy, EMDR intensives, and Ketamine-Assisted Psychotherapy in Brooklyn, NY.