Experts say winter blues are showing up earlier — and hitting harder — this year. Here’s why, how to tell if your slump is actually seasonal affective disorder (SAD), and the science-backed ways to feel better.
by Jenn Sinrich
There’s a moment every year — usually sometime after the holiday leftovers are gone and the days snap into their shorter winter rhythm — when about 41% of us start to feel a little more tired, a little more foggy, heavier, slower, moodier. It’s a phenomenon we’ve collectively dubbed the “winter blues,” and women, in particular, are really feeling it. According to the American Psychiatric Association (APA), women are nearly twice as likely as men to say the shorter, darker days of winter negatively affect their mental health.
For about 5% of us, though, that winter mood slide is actually a form of depression called seasonal affective disorder (SAD). And this year? Mental health professionals are noticing these symptoms showing up weeks earlier than usual.
Here’s where things get tricky: winter blues and SAD can feel similar at first (think: hibernation-ready), but they aren’t the same thing. Knowing which one you’re dealing with matters when it comes to figuring out what will actually help. Ahead, experts explain why seasonal mood dips may be arriving earlier this year — and break down 10 proven, science-backed ways to boost your mood through the colder months.
Content concerning mental health is for informational purposes only and is not intended as professional medical or health advice. Consult a medical professional for questions about your health. If you are experiencing a mental health emergency, call 911, local emergency services, or 988 (the Suicide and Crisis Lifeline).
What’s the difference between SAD and winter blues?
Sometimes we play it a little fast-and-loose with medical terminology. Like, you’re not “a little OCD” just because you like a clean coffee table. And, sure, you may feel crummy in the winter, but most of us aren’t technically dealing with Seasonal Affective Disorder. Here are the key differences between SAD and winter blues:
Seasonal Affective Disorder: SAD, a legit form of depression, affects about 5% of people in the U.S., but in places farther from the equator, like Nordic countries, rates tend to be higher. Unlike clinical depression, SAD tends to show up in a repeatable, seasonal pattern, most often in the winter months when daylight hours skitter away.
“To be diagnosed with SAD, your symptoms have to come back for at least two consecutive years,” says Ioana Pal, clinical psychologist at Stramski Children’s Development Center at Miller Children’s & Women’s Hospital in Long Beach, Calif. And SAD isn’t about feeling a twinge of seasonal blahs. Instead, SAD symptoms are severe enough to interfere with your daily life — think missing work, withdrawing from relationships or struggling to complete basic tasks.
Winter blues: When compared to SAD, the mood dips associated with “winter blues” or “seasonal blues” are milder, more temporary and they don’t hit the threshold of clinical depression, says Pal. You might feel sluggish or less motivated, but you can still function and enjoy activities. Winter blues are also far more common than SAD — affecting about eight times as many people.
Why are the seasonal blues hitting earlier?
The winter of 2025 has been a doozy. According to an APA poll, over 40% of Americans fully expect to feel more stress this season — up sharply from 28% in 2024. The experts we spoke with placed partial blame on the early cold snap that struck large swaths of the country this year. The near-constant hum of political and financial stress hasn’t helped matters.
“This year, mood dips started showing up as early as late October,” which coincides with the time change, says Dr. Mirela Loftus, medical director of Newport Academy, a behavioral health care organization with treatment centers across the country. “When someone’s already stressed or depleted heading into winter, even small shifts — earlier sunsets, colder mornings — hit harder,” she says.
While the weather, news cycle and shorter days are fully out of your control, research shows that you still have some power to turn your winter blues around. Below, experts share the science-backed habits that consistently lift mood and energy through the deepest part of the season.
Proven ways to boost your mood this winter
If nothing else, winter blues and SAD are predictable, showing up year after year like flu season or fresh episodes of Law & Order: SVU. That predictability is actually useful, allowing you to get ahead of the slump. Use this list as both your prevention strategy and as your in-the-moment game plan when symptoms hit.
Get natural light daily (even on cloudy days)
Don’t let the cold keep you inside. A 2024 study of more than 15,000 adults found that spending at least an hour outdoors in the winter daylight is associated with approximately 30% lower odds of depressive symptoms. “Natural light variation and even overcast daylight is often brighter than indoor artificial light, helping support circadian and serotonin regulation,” says Pal.
When the weather outside is just a bit too frightful — we’re talking slippery walkways and sideways hail — simply maximize the light you get indoors. “Sit by windows, open curtains and use daylight-mimicking lighting during the day — whatever you can do to let that light in,” Pal says.
Try light therapy
Bright light therapy (BLT) is widely recommended as a first-line treatment option for managing seasonal affective disorder. And while it’s definitely not a miracle cure, research shows it can deliver real, measurable benefits. A 2024 analysis of 21 randomized trials found that daily morning exposure to a 10,000-lux light box for about 20 to 30 minutes over several weeks outperformed placebo, antidepressants and other non-drug approaches — offering modest but meaningful relief from SAD symptoms. But you don’t necessarily need a SAD diagnosis to reap the rewards. According to the Cleveland Clinic, people with milder seasonal mood dips (aka “winter blues”) may also find relief through light therapy.
To maximize your results, you’ll want a “10,000-lux light therapy box with a large screen, white-spectrum light, UV filtering and a model specifically designed for SAD, not for skin treatments,” says Jenny Giblin, a licensed mental health counselor in Hawaii. Sit in front of it (but don’t look directly at it) every morning before 8 a.m. for about 30 minutes, from fall to spring.
A couple to consider: SunTouch Plus (10,000 lux at 14 inches) or Carex Day-Light Classic Plus (10,000 lux at 12 inches). Before you add one to your cart, talk with your health care provider — especially if you have bipolar disorder or eye conditions like glaucoma or cataracts — to make sure light therapy is safe for you and to nail down the right timing and dose.
Check your vitamin D levels
Vitamin D does more than help build stronger bones — it plays a key role in regulating mood and brain function. Your body makes vitamin D from sunlight, so when winter cuts daylight hours short, levels plummet. About one in four Americans is deficient, and that shortfall is strongly linked to both winter blues and seasonal affective disorder.
Dr. James Greenblatt, a board-certified psychiatrist and assistant clinical professor of psychiatry at Tufts University School of Medicine, sees it all the time, noting that “people with SAD are often deficient in vitamin D.”
His advice? Ask your health care provider to check your vitamin D levels at your yearly physical. If they’re low, they can help you figure out the best way to boost them. “Supplementation — either through a pill or liquid — or by eating foods rich in vitamin D, such as cod liver oil, wild-caught salmon and eggs or the yolks, can be helpful,” says Greenblatt. To get a jumpstart on feeling better, ask your provider whether you should take an RD-tested vitamin D supplement.
Exercise for winter depression: Why movement matters
Your go-to walking path is icy. It’s already dark and sleepy out when your favorite Pilates class starts. (Dang time change.) And, honestly, it’s just so cozy on the couch. Giblin can relate, noting that “exercising can be the hardest habit to keep up in winter.” But it’s totally worth sticking with your routine.
A 2023 review of nearly 100 studies in the British Journal of Sports Medicine found that exercise was as effective as — and sometimes more effective than — antidepressants for easing depression symptoms, with dance showing the strongest effects, followed by walking, strength training and yoga. While the analysis didn’t focus specifically on SAD, many of the same brain pathways involved in SAD are also influenced by regular physical activity. Giblin agrees, noting that “exercise can have almost immediate mood-boosting effects thanks to the increase in serotonin and endorphins and the decrease in stress that comes from moving.”
While even short bouts of activity — think: a brisk walk, a quick strength circuit or shimmying in your kitchen — can make a real dent in low mood, “the more you do, the better you feel, the better you feel, the more you do,” says Jennifer Kemlan, a licensed clinical social worker with JustAnswer, an online platform that connects people with verified experts for real-time professional help.
Try a creative hobby that engages your hands (and nervous system)
Cross-stitch, watercolors, photography — no matter what hobby scratches your creative itch, you should make pursuing it a priority, especially in the winter. “Creative hobbies can increase parasympathetic activity — your body’s ‘rest and relax’ mode, which helps regulate stress levels and boost your mood,” says Giblin. “These activities are particularly helpful for high-achieving, always-on adults who struggle to slow down.”
An international study of more than 93,000 adults age 65 and older found that those with a hobby reported fewer depressive symptoms and higher overall well-being — including better self-rated health, happiness and life satisfaction — even after researchers adjusted for factors like income, health status and relationship changes.
Importantly, the benefits weren’t just a snapshot in time: researchers found that taking up a hobby — or rekindling an old one — also improved well-being over time. In other words, don’t think of your extracurriculars as “nice to haves” — they’re a meaningful way to support your mental health.
Stay hydrated to support mood and energy
It sounds almost too basic, but hydration can seriously shape how you feel. Staying hydrated can help you sleep better and support the neurotransmitters that regulate your mood (hi, serotonin). And not drinking enough? Well, that can send your mood down the drain.
“Dehydration can tank your mood, sap your energy and make it harder to think clearly,” says Giblin. Research even links low water intake to higher reports of anxiety and depression. While you might assume dehydration and winter don’t quite align (who’s sweating in a snowstorm?), the truth is, winter dehydration is a real thing. “Cold air outside plus dry, heated air inside pulls moisture from you faster than you think,” says Giblin. “And most of us naturally drink less when it’s chilly.”
Improve sleep quality to fight seasonal depression
If there’s one habit that can make or break your mood in winter, it’s sleep. In fact, experts at UW Medicine affirm that addressing sleep issues should be your No.1 priority when trying to head off winter blues. After all, folks with insomnia, for example, have a tenfold higher risk of developing depression than those who get a solid night’s rest. One reason is that poor sleep can make it more difficult to regulate your emotions. The catch-22 is that depression can also disrupt sleep quality, making emotional regulation harder and feeding back into low mood.
To help set you up for sleep success, follow this advice from Greenblatt:
- Aim for seven to nine hours of shut-eye each night.
- Maintain a consistent bedtime and wake-up time.
- Get morning light to help nudge your circadian rhythm back on track, which will help you fall asleep more easily at night.
- Sensitive to caffeine? Put coffee on hold after noon.
- Avoid alcohol close to bedtime. While alcohol may help you to fall asleep, it’s terrible at keeping you asleep for long stretches.
- Shut down your electronics 30 minutes to an hour before going to bed.
- No matter the season, set your thermostat somewhere between 60 and 67° F, which is considered optimal for sleeping.
- Darken your sleep space with blackout curtains or don a sleep mask. Light exposure, even when dim, slows the production of the sleep hormone melatonin.
And if you’re battling true insomnia, don’t white-knuckle it. For support, Greenblatt recommends asking your health care provider if taking supplements like glycine or magnesium can help. And while you’re there, see if your sleep issues require further evaluation. Sometimes a simple sleep study can uncover fixable issues you’d never spot on your own.
Stay socially connected to combat isolation
It’s so tempting to make Netflix your BFF for winter, but hibernating alone with a screen instead of actual friends can quietly worsen mood and drain energy, according to the American Medical Association. That tendency can be especially strong for folks with seasonal affective disorder.
“People with SAD often withdraw socially, but connection is one of the most important protective factors,” says Kemlan. That’s why she encourages scheduling social time ahead of time — calls, low-key hangouts or shared activities — rather than waiting until you feel motivated.
“Even small plans give the season structure,” she adds, “and help counter loneliness and that urge to disappear into hibernation mode.” (Learn more about the power of friendship and how to find and foster relationships as an adult.)
Consider this therapy
“If you know you struggle with SAD every year, starting therapy before symptoms ramp up — think early fall — can blunt the slide and make the darker months feel far more manageable,” says Pal. And we’re not talking any ’ol therapy, but cognitive behavioral therapy designed specifically for seasonal affective disorder (CBT-SAD).
A 2023 study found that people who did six weeks of group CBT-SAD felt just as much relief as those using light therapy during a tough winter. The key differentiator? The CBT-SAD folks also felt better in the winters that followed, with milder symptoms overall.
The secret sauce was mindset. CBT-SAD helps people challenge rigid, gloomy ideas about winter itself — thoughts like “Nothing helps once it gets dark” or “I always shut down this time of year.” Shifting those beliefs didn’t just help in the moment — it made future winters easier too.
Bottom line: Start small, but start now
When winter blues hit, the last thing you feel like doing is following this long to-do list. That’s okay. Pick one strategy from this list — maybe it’s getting outside for 15 minutes at lunch, or ordering a light therapy box — and build from there. Small, consistent actions add up to real relief.
That said, if you’re experiencing five or more of the following symptoms for at least two weeks, don’t try to tough it out alone. You may be dealing with a major depressive disorder. Reach out to a health care provider about:
- A persistent sad, anxious or “empty” mood
- Loss of interest or pleasure in activities you usually enjoy
- Low energy, fatigue or feeling slowed down most days
- Changes in sleep, such as insomnia or sleeping much more than usual
- Changes in appetite or weight (eating much less or much more than usual)
- Difficulty concentrating, remembering things or making decisions
- Feelings of worthlessness or excessive guilt
- Noticeable slowing of movement, speech or thinking — or increased agitation, restlessness or irritability
Sometimes people with depression have thoughts of harming themselves. If this hits home, reach out to someone you trust right away. Call or text 988 — or head straight to an emergency room — if you have a suicide plan and the means to carry it out.
FAQ
How long does seasonal affective disorder last?
SAD typically lasts about 4 to 5 months, starting in late fall or early winter and lifting in spring, around March or April. However, symptoms can vary from person to person. If you notice your low mood persisting beyond typical seasonal patterns — or if your symptoms are severe — do not hesitate to reach out to your health care provider.
What are the symptoms of seasonal affective disorder?
SAD can look a lot like depression, but with a seasonal pattern — most often showing up in the fall or winter as daylight drops. Symptoms can vary from person to person, but may include:
- Feeling sad, down or listless most of the day, nearly every day
- Losing interest in activities you usually enjoy
- Low energy or feeling sluggish
- Sleeping more than usual
- Changes in appetite, including craving more carbs and overeating
- Difficulty concentrating
- Feelings of hopelessness, worthlessness or guilt
- Weight gain
If these symptoms last for weeks or interfere with daily life, reach out to a health care provider. If you’re having thoughts of self-harm, seek immediate help by calling 911 or the 988 Suicide & Crisis Lifeline.
Can you get seasonal affective disorder in the summer?
Yes. Though less common than winter SAD, summer seasonal affective disorder is a real thing. Experts note that when SAD strikes in the warmer months, it’s marked by an uptick in anxiety and insomnia, plus lowered appetite. Just like with traditional SAD, if you’re experiencing a recurrent pattern, talk to your care provider about a prevention and treatment plan before the seasonal blues hit.
What are the symptoms of summer SAD?
Summer SAD shares many core symptoms with depression, but it shows up differently in warmer months. Common signs and symptoms include:
- Trouble sleeping
- Poor appetite
- Unintentional weight loss
- Agitation or anxiety
- Increased irritability
Again, if symptoms persist for weeks or interfere with daily life, it’s time to consult with your health care provider. And if you’re having any thoughts of self-harm, seek immediate help by calling 911 or the 988 Suicide & Crisis Lifeline.
This article was originally published on Yahoo! Health.