Seasonal Depression Dragging You Down? Try These 4 Daily Habits Recommended by Psychologists

We’re nearly a week into the time change, which for many marks the start of seasonal affective disorder (SAD). Around five percent of Americans experience seasonal depression each year, according to Mental Health America. As the days grow shorter and colder, it may feel like darkness has the upper hand—but surprisingly, you’re not powerless. There are tangible ways to prevent seasonal depression. Men’s Journal spoke with three psychologists to understand practical and affordable strategies for managing SAD this winter.

Along with taking Vitamin D supplements or considering medication in more severe cases, psychologists say small daily habits can make all the difference. Light therapy and spending time outside are proven ways to boost mood. Even simple adjustments, like keeping your home well-lit, taking walks during daylight hours, or adjusting your sleep schedule, can help counteract the effects of shorter days. Experts also stress the importance of social connections in preventing seasonal depression.

Related: What Happens to Your Body When You Don’t Get Enough Vitamin D, According to Doctors

How to Treat Seasonal Depression, According to Psychologists

Light Therapy

You’ve likely heard of light therapy as a treatment for SAD. Clinical psychologist Gillian Khan, PhD, recommends it because seasonal depression is often linked to low sun exposure.

"A 2024 meta-analysis with 1,037 participants comparing the effectiveness of light therapy, medication, cognitive behavioral therapy (CBT), and negative ion generators found that bright light therapy was more effective for alleviation of seasonal depression compared to the other types of treatment and compared to controls," Khan says.

Get Outside

While light therapy is useful later in the day, taking advantage of sunlight when it’s available is key. Get outside.

"Right now at least, where I live in Arkansas, it's light out by 6:30 a.m.," says Jenn C. Veilleux, PhD, licensed clinical psychologist and professor at the University of Arkansas. "Get up and throw on some sweats, and take a quick walk around the neighborhood to get some daylight in before getting ready for work. Taking a quick break during work to go outside and walk around, even for 15 minutes, can help."

Stay Social

Alongside sunlight, social connection is vital for dealing with seasonal depression. Fight the urge to isolate yourself and keep doing activities you enjoy with friends and loved ones.

"Get off of your phone and into doing things in the real world, ideally things that help you connect to other people. Winter can feel like a great time to bundle up, stay inside, and rot on the couch, but feeling isolated is one of the major contributors to SAD," Veilleux says. "So doing things that bring you joy, and choosing to maybe go see a friend on the weekend instead of watching another YouTube video can help buffer against seasonal depression."

Avoid the Morning Scroll

One of the simplest ways to deal with SAD is to get up and out of bed before you become engrossed in social media, according to Natalie Bernstein, PsyD, licensed psychologist, court-appointed child custody evaluator, and adjunct faculty member for The Chicago School.

"Many times I hear clients share how unmotivated they are, but they don’t realize that motivation follows movement, not the other way around. If you are lying in bed scrolling and waiting to become motivated, it’s not likely to happen," Bernstein says. "If you force yourself to get up and move, whether that is walking the dog, stretching, or doing exercises like situps or pushups, your body begins to release those neurotransmitters that help you feel better."

Related: What Happens to Your Body When Clocks 'Fall Back' an Hour, According to Science