If you are having thoughts of suicide, or you are worried about someone who is, call or text 988 to reach the Suicide and Crisis Lifeline. It is free, confidential, and available 24 hours a day.
You cannot fully prevent seasonal affective disorder (SAD), but you can get ahead of it. If winter has dragged your mood down before, the best time to act is before the dark months arrive: start a plan in early fall, protect your morning light, keep moving, schedule things you enjoy, and line up talk therapy before symptoms peak.
Key takeaways
Not completely. Mayo Clinic states there is no known way to prevent SAD from developing, but that taking steps early to manage symptoms may keep them from getting worse over time. Because SAD follows a predictable seasonal pattern, you usually know when it is coming, and that gives you a head start. The National Institute of Mental Health (NIMH) notes that people with a history of the disorder might benefit from starting treatment before the fall.
This guide focuses on that head start. If you want to understand what SAD is and why it happens, start with our guide on why you get depressed in the winter.
Seasonal affective disorder is a form of depression, and depression itself is common. According to NIMH, an estimated 21.0 million U.S. adults had at least one major depressive episode in 2021, which is 8.3 percent of all adults. For people with the seasonal pattern, NIMH reports that SAD occurs much more often in women than in men, is more common in people living farther north where winter daylight hours are shorter, and typically lasts about 4 to 5 months out of the year.
NIMH also notes that SAD is more common in people with depression or bipolar disorder, and that it sometimes runs in families. If any of that describes you, or if you remember last winter as a hard one, it is worth planning now.
The most useful prevention step is timing. Pick a date in September or early October to put your winter plan in place, rather than waiting until you already feel flat. Jot down how your mood, sleep, energy, and appetite are doing each week so you can spot the first dip instead of discovering it in January. If you have worked with a therapist or doctor on SAD before, this is the time to reconnect.
Make your home and workspace brighter by opening blinds and sitting near windows. Mayo Clinic notes that even on cold or cloudy days, outdoor light can help, especially if you spend some time outside within two hours of getting up in the morning. A short walk, coffee on the porch, or parking farther from the door all count.
Some people also use a light box. Per NIMH, light therapy involves sitting in front of a very bright light box (10,000 lux) for about 30 to 45 minutes a day, usually first thing in the morning, from fall to spring. Talk with your health care provider before you buy one or start using it.
Winter makes it easy to drop the routines that keep you steady. Mayo Clinic recommends regular exercise, noting that exercise and other types of physical activity help relieve stress and anxiety. You do not need a new program. Keep the movement you already do on the calendar, and choose indoor options for the days when the weather wins.
Low mood tends to shrink your calendar, which can make low mood worse. NIMH describes behavioral activation as helping people identify and schedule pleasant, engaging indoor or outdoor activities. Put a few on the calendar now: a standing coffee with a friend, a winter hobby, a class, or a trip to somewhere sunny. For more ideas, try these winter self care activities.
If past winters have left you feeling powerless, starting therapy in the fall gives you tools before the hardest months. NIMH highlights a form of cognitive behavioral therapy adapted for SAD (CBT-SAD) that helps you replace harsh seasonal thoughts with more accurate ones and rebuild engagement with activities you enjoy, even in winter. Questions about medication belong with your doctor or another medical provider; Foundations Counseling provides talk therapy and is glad to coordinate alongside your physician.
The research here is mixed. NIMH notes that some studies find vitamin D as effective as light therapy while others find no effect, so treat it as a conversation with your doctor rather than a cure. Vitamin D can interact with some medications, so check with a health care provider before you add a supplement.
Do not wait for spring to feel like yourself again. Reach out for help if:
If thoughts of suicide are part of your winter, treat that as urgent no matter the season. Call or text 988 now, and tell someone you trust.
Prefer to watch? This short video covers five ways to get ahead of seasonal affective disorder before winter settles in.
Not completely. Mayo Clinic states there is no known way to prevent SAD from developing, but taking steps early may keep symptoms from getting worse. NIMH notes that people with a history of SAD might benefit from starting treatment before the fall, so planning ahead is the most practical form of prevention.
Start in early fall, before your symptoms usually begin. If you have had SAD before, NIMH notes you might benefit from starting treatment before the fall. September or early October is a good time to set up morning light, movement, planned activities, and a first therapy appointment.
It can. Mayo Clinic notes that even on cold or cloudy days, outdoor light can help, especially if you spend some time outside within two hours of getting up in the morning. A short morning walk is a simple, low cost habit to build before winter sets in.
Get help if you feel down for days at a time, lose motivation for things you enjoy, notice changes in sleep or appetite, or turn to alcohol for comfort. If you are having thoughts of suicide, call or text 988 right away to reach the Suicide and Crisis Lifeline.
Clinically reviewed by Chris Berger, M.A., LPC, NCC.
Getting ahead of winter is easier with support. Our caring therapists help Northern Colorado clients in Fort Collins, Loveland, and Windsor build a plan for seasonal depression with proven talk therapy approaches. Your first consultation is free, and most new clients have their first appointment within about 48 hours. Sessions are private pay, about 200 dollars, and we can provide documentation you can submit for out of network reimbursement. Schedule your free consultation or call 970.227.2770.
If this season has brought thoughts of suicide, please do not carry them alone. Call or text 988 any time, day or night.