How Do You Manage Seasonal Depression?

October 28th, 2025

woman looking sad while walking on cloudy day in late fall — Less daylight leave you feeling fatigued, unfocused and down.

What sets SAD apart isn’t just when it happens, but how predictably it responds to light, routine and lifestyle.

Stephen Jumper, MD

The days will be noticeably shorter when the clocks fall back on Sunday.

Less daylight and colder temperatures signal the approach of holiday traditions, winter sports and snow days. But this time of year can also leave you feeling fatigued, unfocused and down.

Seasonal depression—also known as Seasonal Affective Disorder (SAD)—affects about 5% of the population during late fall and winter.

Genetics, latitude and biology all play a part.

“This isn’t just depression in winter or the winter blues,” says Stephen Jumper, MD, a family medicine physician at Dartmouth Health’s New London Hospital. “It has a distinct pattern tied to light, with symptoms like oversleeping, carb cravings and social withdrawal that mirror nature’s hibernation cycle.”

As daylight diminishes, our experts share how to ease seasonal depression symptoms and what you can do to feel better.

Who’s at risk?

You might have seasonal depression if lack of daylight causes you to sleep more, crave and eat more carbohydrates, feel less energized or become isolated.

About 1 in 20 people experience seasonal depression. Most of them are women.

Women are diagnosed three to four times more often than men, Jumper says, adding that seasonal depression can start in women in their 20s and 30s.

Women are more likely to seek help and report mood symptoms, which, Jumper explains, may contribute to higher diagnosis rates.

Research suggests that other significant risks for seasonal depression could be genetics and distance from the equator.

“A family history of mood disorders increases your risk,” Jumper says. “And people living at higher latitudes—where winter days are much shorter—report more cases.”

Your circadian rhythm, or natural sleep-wake cycle, may make you more vulnerable, Jumper explains.

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What causes seasonal depression?

Researchers and clinicians don’t fully understand the causes of seasonal depression or why some people experience seasonal depression and others don’t.

One factor could be a lack of vitamin D, which your body produces when the skin is exposed to sunlight.

Other studies suggest that seasonal depression may come from altered levels of melatonin—a hormone essential for maintaining your sleep-wake cycle. People with seasonal depression produce too much melatonin, which can increase sleepiness and lead to oversleeping.

"What sets SAD apart isn’t just when it happens, but how predictably it responds to light, routine and lifestyle—giving us real tools to manage and even prevent it,” Jumper says.

What helps?

Light therapy

Natural light affects your circadian rhythm. With less light, your circadian rhythm and production of melatonin suffer, which might affect your energy and mood.

There is some evidence that using a light box to mimic high-intensity outdoor light can be helpful.

Light therapy involves sitting near a lightbox or lamp for 30 minutes. It can help by:

Aligning your circadian rhythm with your brain
Encouraging consistent sleep patterns
Increasing your alertness.

“Using a 10,000-lux light box for 20–30 minutes each morning is effective in up to 80% of cases,” Jumper explains.

Sticking with hobbies and activities

Keep up with activities or hobbies you enjoy other times of the year but tend to drop in the colder months.

“For example, if walking is an enjoyable, important activity when it is warmer out, but you don’t like walking in the dark or on icy sidewalks, try using a headlamp and snowshoeing on trails,” says Robert E. Brady, PhD, director of anxiety disorder services and psychology training programs for Dartmouth Health. “Enjoy gardening in the spring? Cultivate houseplants in the winter.”

Getting outside + establishing routines

Morning light exposure and maintaining a consistent wake-up time immediately when the clocks change will also reduce symptoms.

Research shows that regular physical activity and structured routines—especially involving morning light exposure and outdoor activity—can provide relief.

Jumper says that regular exercise, such as aerobic activity performed outdoors, has been shown to boost mood by increasing endorphins.

“A 30-minute walk outside in daylight can do more than you think,” he adds.

Other treatments

Jumper says you can alleviate symptoms with vitamin D supplementation, antidepressant medications such as bupropion XL and cognitive behavioral therapy (CBT), a specialized form of therapy that addresses negative thought patterns.

Combining multiple approaches, such as light therapy, regular exercise and good sleep habits, tends to be most effective.

If your symptoms become overpowering, talk with your primary care provider to determine the next steps for treatment, which may include antidepressants or psychotherapy.

Get an early start

You can stop seasonal depression before it starts.

Jumper says that people who engage in fall-preparation routines like outdoor walks, exercise and light box use report fewer and less severe signs of seasonal depression than those who wait until symptoms become established.

To prevent or reduce symptoms, you can:

Start light therapy in early fall before symptoms appear
Establish consistent sleep and exercise routines before the fall season starts
Make time for an outdoor activity in the morning during early autumn, which can help delay symptom onset.

“Prevention is possible,” Jumper says. “Daily light exposure, movement and structure to everyday life can make a measurable difference.”