How to Manage Seasonal Depression

depression, Regulate & Rewire Podcast

Episode 42: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout

This episode is part of a seasonal mental health series focused on common struggles during the winter months. In this episode Amanda dives into the biology, stress load, and contributing factors of Seasonal Affective Disorder (SAD)—and how light exposure, nervous system regulation, and lifestyle support can make a difference.

What We Cover in This Episode

  • What seasonal depression actually is (and isn’t)
  • The three empirically supported treatments for SAD
  • Why your system may be more overwhelmed in winter months
  • The science of light exposure and circadian rhythms
  • Tangible steps for managing symptoms with a whole-person lens

What Is Seasonal Depression?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern—most often appearing in winter and lifting as daylight returns in spring. Symptoms mirror clinical depression: low mood, irritability, changes in sleep and appetite, loss of interest, and difficulty concentrating. Many people describe it as a persistent funk that doesn’t lift with typical coping tools.

What makes SAD distinct is its timing. It’s not just winter stress or burnout—though those can compound things. It’s the pattern of feeling consistently worse as the days get shorter and the light fades. And while you don’t have to live somewhere snowy or cold to experience it, the link to daylight exposure is well-documented.

Understanding the Contributing Factors

Before jumping to treatment, Amanda zooms out to help listeners assess their unique mix of contributing factors. Because SAD isn’t caused by one thing. And that’s good news—because it means you have more entry points to support.

Three empirically supported treatments for SAD:

  1. Antidepressant medication (especially SSRIs that target serotonin)
  2. Cognitive Behavioral Therapy adapted for SAD (CBT-SAD)
  3. Bright light therapy (using full-spectrum lamps)

Each of these has about a 50% effectiveness rate. Why? Because each addresses a different mechanism. For some, low serotonin is the core issue. For others, it’s lack of light or the weight of seasonal stressors. Understanding which factor is most relevant to you is key.

Amanda encourages listeners to consider questions like:

  • What is your current stress load?
  • What changes in winter (routine, family dynamics, food, financial pressure)?
  • Do you have a history of trauma or chronic stress?
  • Have you done bloodwork or checked for nutrient deficiencies?
  • How consistent is your exposure to natural light?

This assessment helps you make strategic choices instead of jumping from one fix to the next.

The Nervous System and Seasonal Overload

Amanda brings back two familiar concepts: the nervous system ladder and the stress bucket.

In this model, depression often signals a red zone or shutdown state—a system that has taken on too much and has little capacity left. Winter can amplify this for several reasons: reduced daylight, less movement, disconnection from nature, overpacked schedules, relational tension, grief, and nutrient-dense but less nourishing food.

Even if you don’t meet the clinical threshold for SAD, your nervous system might still be taking a seasonal hit. That’s why it’s worth tuning in to what shifts and what your body needs to stay regulated.

The Role of Light Exposure

This is where the research gets fascinating. The biggest consistent link to seasonal depression is reduced exposure to natural light.

In 2001, researchers discovered a type of cell in the retina—called melanopsin cells—that responds to daylight and helps set our circadian rhythm. Some people have less responsive melanopsin cells, making them more vulnerable to light changes in winter. These changes can disrupt serotonin production, melatonin regulation, and overall circadian alignment.

Light isn’t just about seeing. It’s how your body knows when to wake, sleep, digest, release hormones, and focus. When that system gets thrown off, your mood, energy, and resilience take a hit.

What You Can Do: Light Hygiene and More

10 other research supported steps you can take to manage/alleviate symptoms:

  • Seek Sunlight: Spend time outside during daylight hours as much as possible but especially in the morning. Bonus points if you can expoes more skin although I know in many places asking you to be outside in a tshirt and shorts is ridiculous – bottom line, in whatever way you can, get outside.
  • Light Therapy: Use a light therapy box to mimic natural outdoor light, use in the morning at the same time everyday for 20-45 minutes (consider consulting with a specialist to specify a personal protocol)
  • Regular Exercise: Physical activity can help relieve stress and anxiety, both of which can increase SAD symptoms.
  • Maintain a Schedule: Keeping a regular routine can help regulate mood.
  • Socialize: Stay connected with friends and family to avoid isolation.
  • Eat a Healthy Diet: A balanced, nurtrient denst diet, that optimzes for blood sugar regualtion can impact your mood and energy levels.
  • Vitamin D: Consider vitamin D supplements, especially if your vitamin D levels are low.
  • Mindfulness and Stress Management: Practices like meditation, yoga, or tai chi can help.
  • Talk Therapy/coaching with someone who specializes in SAD
  • Medication: In some cases, antidepressants may be prescribed.

Other Resources:

Keep learning here:

Three Tangible Takeaways

  1. SAD is multifactorial. Understanding your unique mix of biology, stress, and environment helps you make smarter support choices.
  2. Morning light is essential. Get outside as early as you can and explore light therapy if needed.
  3. You don’t have to just survive winter. With the right tools, you can support your nervous system and reclaim a sense of vitality, even in the darker months.

Looking for more personalized support?

*Want me to talk about something specific on the podcast? Let me know HERE.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.

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