Acera Health

Ways to Beat Seasonal Depression

Reviewed by: Melody Stone
palm tree skyline at sunset

As the seasons shift, many experience a significant change in their emotional well-being. This phenomenon, commonly noted during the transition into shorter days and longer nights, is at the core of Acera Health’s focus. Acera Health, renowned for its comprehensive residential mental health program, delves deeply into the complexities of Seasonal Affective Disorder (SAD), a form of seasonal    depression. This blog serves as a beacon, illuminating the path towards effective strategies to combat seasonal depression. Our goal is to extend beyond mere awareness, providing tangible, evidence-based solutions for those facing the challenges brought on by this seasonal affliction.

If you’re worried you or a loved one could have seasonal depression, take our seasonal depression quiz to explore the behaviors associated with a seasonal affective disorder diagnosis.

Understanding Seasonal Depression

Seasonal depression, formally recognized as Seasonal Affective Disorder (SAD), manifests as a recurrent depressive disorder aligning with specific times of the year, primarily during the late fall and early winter months, and usually recedes as spring approaches. This condition is marked by a range of symptoms, including persistent lethargy, pervasive sadness, and a reduced interest in activities that were once enjoyable, significantly affecting daily life and functioning.

The underlying causes of SAD are not fully understood, but research consistently highlights the role of diminished sunlight during the shorter days of winter. This reduced exposure can upset the body’s internal clock or circadian rhythm, potentially triggering symptoms of depression. Additionally, it is believed to impact the levels of serotonin, a neurotransmitter integral to mood regulation, and melatonin, which affects both sleep patterns and mood. Another factor considered in the onset of SAD is vitamin D deficiency, commonly associated with limited sunlight exposure.

Another intriguing aspect in the study of SAD is its hereditary links. The question of “is seasonal depression genetic” is a subject of ongoing research, exploring the possibility of a genetic predisposition to this form of depression. Alongside environmental factors, understanding the genetic component is crucial in developing comprehensive treatment approaches.

Understanding these various elements is crucial in learning how to effectively reverse seasonal depression. A comprehensive grasp of the contributing factors of SAD enables individuals to better prepare and implement strategies to manage and mitigate its symptoms, leading to improved overall mental health and well-being.

Key Strategies to Combat Seasonal Depression

Light Therapy

One of the cornerstone treatments for Seasonal Affective Disorder (SAD) is light therapy, which compensates for the diminished natural sunlight during winter months. Light boxes, emitting a brightness of 10,000 lux, simulate outdoor light and are believed to trigger a chemical shift in the brain, enhancing mood and reducing symptoms of depression. For optimal effectiveness, light therapy should be integrated into daily routines, preferably within the first hour after waking, lasting around 20 to 30 minutes. It’s important to choose a light box specifically designed for SAD, with filters to block UV rays and prevent eye strain. Consistency is key, as irregular use can diminish the benefits of this therapy.

Exercise and Outdoor Activities

Engaging in regular physical activity is a powerful tool in alleviating symptoms of SAD. Exercise stimulates the production of serotonin and endorphins, chemicals in the brain that can improve mood and reduce feelings of depression. A daily routine of at least 30 minutes of moderate exercise, particularly in natural daylight, can be significantly beneficial. This could include brisk walking, cycling, or any outdoor activity. For those who find the winter cold prohibitive, indoor exercises such as yoga, pilates, or aerobic workouts can be equally effective. Incorporating exercise into your daily routine not only combats symptoms of SAD but also enhances overall physical health.

Diet and Nutrition

Nutritional choices play a crucial role in managing and mitigating the effects of seasonal depression. A diet rich in omega-3 fatty acids, such as those found in salmon, mackerel, and walnuts, has been linked to improved mood and cognitive function. Additionally, vitamin D, often in short supply during the winter months, is vital in mood regulation and can be supplemented through diet and, if necessary, dietary supplements. Foods fortified with vitamin D, such as certain dairy products and cereals, can also be beneficial. Balancing these nutrients, alongside maintaining a diet rich in fruits, vegetables, whole grains, and lean proteins, can provide a solid foundation for combating SAD.

Regular Sleep Patterns

A consistent sleep schedule is integral in managing seasonal depression. Disruptions in the body’s internal clock can exacerbate symptoms of SAD, making regular sleep patterns crucial. Aim for 7 to 9 hours of quality sleep per night, establishing a routine where you go to bed and wake up at the same times daily, including weekends. Creating a sleep-conducive environment—dark, quiet, and cool—and avoiding screen time before bed can aid in achieving restful sleep. Moreover, exposure to natural light in the morning, combined with a regular sleep schedule, can help regulate your body’s internal clock.

Professional Help and Therapies

For those who find these strategies insufficient, seeking professional help is a critical next step. At Acera Health, we provide comprehensive support, including counseling and personalized treatment plans tailored to each individual’s needs. Therapies such as Cognitive Behavioral Therapy (CBT), which helps people identify and change negative thought patterns, have been shown to be particularly effective in treating seasonal depression. In some cases, medication may also be an option worth considering.

Acera Health – Seasonal Affective Disorder Treatment

Navigating through the challenges of seasonal depression, or Seasonal Affective Disorder (SAD), can be daunting, but it’s a journey you don’t have to undertake alone. At Acera Health, we specialize in providing comprehensive and personalized treatment plans, blending lifestyle changes, therapeutic interventions, and medical management to help you reclaim your sense of well-being, even during the darker months.

  • Tailored Therapeutic Approaches: Our experienced mental health professionals develop individualized treatment plans, including specialized therapies like Cognitive Behavioral Therapy (CBT), adapted for SAD. This approach helps modify the negative thought patterns and behaviors associated with the disorder.
  • Innovative Light Therapy: Recognizing the importance of light in combating SAD, we offer guidance and resources for effective light therapy, a crucial component in managing this condition.
  • Nutritional Guidance and Lifestyle Support: We emphasize the importance of diet and lifestyle in mental health, offering counseling to help integrate healthy eating and physical activity into your daily life, essential in managing symptoms of SAD.
  • Community and Group Support: Acera Health fosters a supportive community, providing group therapy and support groups, enabling shared experiences and mutual encouragement among those facing similar challenges.


Seasonal depression is a challenge, but it’s one that can be managed with the right support. Acera Health is here to guide, support, and work with you towards overcoming seasonal depression. If you or someone you know is struggling, we encourage you to reach out to us for help.

Clinically Reviewed by:

seasonal depression | melody 1

Melody Stone, LMFT

Melody Stone is a Licensed Marriage and Family Therapist who has over 17 years of experience in the field of behavioral health. She works as the Chief Clincal Officer (CCO) to Acera Health, where she is a strong leader focused on sustainable success.

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