Seasonal Self-Care: Managing the Impact of Seasonal Affective Disorder

As the seasons change, so can our emotional well-being. Moods are affected by our amount of exposure to natural light, which helps regulate sleep, support physical activity and encourage social interaction. So when the daylight hours shorten and temperatures drop in the fall and winter months, so can our moods-and Seasonal Affective Disorder can set in.

SAD refers to a pattern of depressive episodes that happen at specific times of the year, most commonly during fall and winter. These episodes can disrupt routines, and the shifts in behavior and environment can significantly impact mental health. That makes it important to recognize the signs and take proactive steps toward wellness-including staying committed to consistent self-care.

Get enough light exposure

Maximizing exposure to natural sunlight-especially for at least 20 minutes in the morning-is a simple and effective way to reduce SAD symptoms. Prioritizing your schedule to include daylight can help combat winter depression.

Maintain a daily routine

Tracking your mood in relation to everyday activities-like morning walks or quiet time with coffee-can reveal which habits boost your energy and outlook. If an activity consistently improve your mood, it's worth keeping in your routine; if not, consider alternatives that still support your well-being. Staying engaged with regular self-care practices is key to preventing the emotional slump that often accompanies seasonal changes.

Stay connected

Staying socially connected is an important way to manage symptoms of Seasonal Affective Disorder, even across physical distance. Finding creative ways to maintain traditions-like video chatting during holiday meals or exchanging gifts by mail-can help preserve meaningful relationships. Social support is a strong protective factor against depression, so being intentional about staying engaged is essential. While it may take extra effort, virtual interactions can be just as fulfilling as in-person ones.

Symptoms of SAD can be sudden and surprising, but it's important to remember that they are common-especially during the winter months-and manageable with the right strategies. Whether you're looking to ease seasonal stress or experiencing more intense symptoms, maintaining light exposure, daily routines and social connections can make a meaningful difference. Most importantly, effective treatments and support are available. If symptoms persist or become overwhelming, reaching out to connect with a Lyra Health provider can help you navigate the season with greater resilience and well-being.

Join or Learn More

Vanderbilt employees and their families are eligible to receive 12 counseling or coaching sessions per household member each calendar year, at no cost to employees.

Sign up today at vanderbilt.lyrahealth.comor call 877-804-2856.

You can view frequently asked question on the Office of Health, Wellbeing and Belonging'swebsite.

The Office of Health, Wellbeing and Belonging aims to strengthen health, well-being and a sense of belonging among employees. We are dedicated to promoting mental health, work-life balance and a supportive work environment​. For more information, email HWB at [email protected].