Savvy Psychologist Seasonal Affective Disorder: How to manage the winter blues
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Nov 5, 2025 Winter doesn't have to bring you down! Discover how regulating sleep and boosting light exposure can lift your mood. Learn about the surprising benefits of exercise and social connections in combating the winter blues. Explore evidence-based treatments like light therapy and cognitive behavioral strategies designed specifically for Seasonal Affective Disorder. Plus, get practical tips for enhancing your diet and maximizing natural light in your everyday routine!
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Seasonal Pattern Of Depression
- Seasonal Affective Disorder (SAD) is a recurrent, seasonal pattern of major depression that typically worsens in fall and winter and lifts in spring.
- Symptoms include hypersomnia, increased appetite, social withdrawal, low energy, cognitive fog, and depressed mood.
Light, Rhythms, And Mood
- Reduced sunlight disrupts circadian rhythms and alters serotonin and melatonin, contributing to SAD symptoms.
- These biological shifts interact with psychosocial factors like isolation and less outdoor time to worsen mood.
Start Morning Light Therapy
- Use bright light therapy daily in the morning for 20–30 minutes with a quality light box that filters UV and provides proper intensity.
- Position the box at an angle during morning activities and be consistent throughout winter for best results.