Treating Seasonal Affective Disorder (SAD): What Really Helps

SAD can make winter feel heavy, slow, and joyless. The good news: there are concrete, proven steps that help most people. You don’t need to wait for spring—small habits and a few medical options can cut symptoms fast and prevent relapses next season.

Evidence-based treatments that work

Light therapy is the fastest, most specific tool for SAD. Use a 10,000-lux, UV-filtered light box in the morning for 20–30 minutes, about 12–24 inches from your face (place it off to the side so you don’t stare directly at it). Do it within an hour of waking every day during winter. Many people notice mood and energy improvements in a few days to two weeks. Side effects can be mild—headache, eye strain, or jitteriness—so start shorter sessions and check with an eye doctor if you have eye disease.

Cognitive Behavioral Therapy adapted for SAD (CBT-SAD) helps change negative thinking and increase activity when you’d rather hide. Studies show CBT-SAD can match medication for long-term benefits and lowers relapse risk. Typical programs run 8–12 weekly sessions with home practice—worth trying if you want lasting change without relying solely on pills.

Medications can be useful when symptoms are severe or don’t respond to light or therapy. Bupropion XL is FDA-approved for SAD prevention and can reduce winter recurrences. SSRIs (like sertraline) are also commonly used. Talk with your doctor about side effects, timing, and whether a seasonal preventive dose or daily treatment fits your situation.

Daily habits and practical tips

Simple daily changes add up. Keep a consistent sleep schedule—wake and sleep at the same time every day to stabilize your mood. Get outside during daylight, even on cloudy days; a 20-minute midday walk helps with both light exposure and exercise. Aim for 30 minutes of moderate exercise most days—activity boosts mood and sleep quality.

Consider a dawn simulator alarm if you hate waking up in the dark—gradual morning light eases morning grogginess and can reduce SAD symptoms. If you’re low in vitamin D, getting your level tested and supplementing (often 1,000–2,000 IU daily, but check with your doctor) can help, though it’s not a standalone cure. Low-dose melatonin (0.5–3 mg) can help if your sleep timing needs shifting—ask a clinician for best timing.

Choose a light box labeled 10,000 lux and UV-filtered. Try it for 2 weeks before judging effectiveness. Pair light therapy with breakfast or reading to make it a habit. If you feel suicidal, hopeless, or can’t function, get help immediately—contact local emergency services or a crisis line and reach your provider.

Put these pieces together: morning light, structured therapy or sensible meds when needed, steady sleep, daylight walks, and exercise. That combo helps most people reclaim energy and joy during winter months.