The Hardest Part of Seasonal Affective Disorder Isn’t November — It’s Right Now
There’s something uniquely heavy about late winter.
The holidays are over. The novelty of cozy sweaters has worn off. The light is technically returning — but it doesn’t feel like enough. Motivation is low. Your alarm feels cruel. You’re tired of being tired.
If that’s you, you’re not imagining it.
“Seasonal Affective Disorder—often called SAD—is a form of depression that follows a seasonal pattern,” explains Susana Solomon, PhD, LPC, NCC, core faculty at University of Phoenix Clinical Mental Health Counseling program. “It most commonly appears in the late fall or early winter and lifts in the spring or summer as daylight increases.”
She shares how one client described the experience:
“It feels like someone slowly dims the lights inside me.”
By late winter, those lights can feel almost off.
Why This Stretch Feels So Hard
According to Lynette Gogol, DO, DipABLM, a board-certified neurologist and lifestyle medicine physician, SAD isn’t about “disliking winter.” It’s biological.
“Seasonal Affective Disorder is a form of depression that follows a seasonal pattern and is largely driven by reduced light exposure, which disrupts the brain’s internal clock, sleep timing, and mood regulation.”
When daylight drops, serotonin tends to fall and melatonin rises — meaning more fatigue, more sluggishness, more oversleeping.
And while November still carries holiday distraction, February and March bring monotony.
There’s no adrenaline left. Just depletion.
The encouraging part?
“The good news is that small, inexpensive daily habits can make a real difference,” Dr. Gogol says.
The Experts’ Most Effective (and Realistic) Advice
1. Treat Morning Light Like Medication
Nearly every expert we spoke to came back to one thing: light — and timing.
“One of the most effective steps is getting light early in the day,” says Dr. Gogol. “Natural outdoor light, even on cloudy mornings, is far brighter than indoor lighting and helps signal the brain that it’s time to be awake.”
She suggests something simple:
“A short morning walk or sitting near a bright window soon after waking can improve energy, mood, and sleep.”
Taylor Barragan, PMHNP, LMFT, puts it even more plainly:
“Early-morning light exposure (outdoor preferred for the highest cost savings!) within the first hour of waking. Consistency matters more than the length of time or perfection. Every day for 5-10 minutes is better than going for a longer hike twice per week.”
Krista Walker, LCSW, J.D., adds that light therapy has strong research behind it:
“There’s a lot of research supporting the idea that doing 30 minutes to 60 minutes a week with a light box makes a big difference for mood.”
Dr. Gogol explains:
“Light boxes used for Seasonal Affective Disorder typically deliver 10,000 lux of bright, white light… Using one for about 30 minutes in the morning shortly after waking helps signal the brain that the day has started.”
But she emphasizes something critical:
“Consistency matters more than perfection.”
In late winter, perfection isn’t the goal. Exposure is.
2. When You Have No Energy, Shrink the Goal
By now, motivation may feel nonexistent.
Daria Zalivnova, psychologist and behavioral science specialist based in Moscow, sees this pattern every year.
“When you’re in it, complicated is the enemy,” she says.
Her solution? Stop trying to fix the feeling. Change the mechanics.
“SAD tells you you have zero energy. Fine. Believe it. Now, what can you do with zero energy? The answer is: a five-minute version of anything.”
She calls it the “No-Energy Energy Trick.”
“Don’t ‘go for a walk.’ Put on your shoes and walk for one song… The goal is not achievement. The goal is to interrupt the stagnant state.”
And here’s the reframe that might be the most important of all:
“The trick is to redefine ‘right’ as ‘anything that isn’t total paralysis.’”
Dr. Courtney Crisp, Psy.D., echoes this:
“If big things don’t feel manageable, start with small things. A 5-minute walk. A 10-minute phone call to a friend.”
Late winter isn’t about transformation. It’s about interruption.
3. Stabilize Your Internal Clock
Light works because it resets your circadian rhythm — the body’s internal clock.
Dr. Gogol advises:
“Keeping a consistent wake-up time is another powerful, free tool. Waking up at the same time every day, including weekends, helps stabilize the body’s internal clock.”
Barragan reinforces that rhythm matters:
“Have sleep and waking hour anchors to stabilize your circadian rhythm. Our bodies like consistency.”
Even your evenings matter.
“Dimming lights after sunset and limiting bright screens at night helps the brain recognize that it’s time to wind down,” says Dr. Gogol.
When your rhythm stabilizes, mood often follows.
4. Move — Even Gently
You don’t need a 6 a.m. boot camp.
“Anything good for mood and body in general is good for SAD,” says Krista Walker. “That means… working out at least three times a week.”
Dr. Gogol adds:
“Gentle activities like walking, stretching, or light strength exercises support mood-regulating brain chemistry and help counter the heavy, slowed feeling many people experience in winter.”
Yeharar Stephen, MS, LPC, LADC, suggests:
“Increase exercise: go for regular walks… Doing so allows you to be active, increase social interaction, maintain a routine.”
Movement is less about fitness right now — and more about chemistry.
5. Check the Basics (Yes, Really)
SAD is biological. So don’t ignore the physical side.
“Vitamin D supplementation can be a helpful, low-cost support for some people,” says Dayae Kim, LMFT.
Barragan recommends ruling out other contributors:
“Check the basics with your primary care provider: labs to rule out low vitamin D, thyroid issues, or anemia are important.”
Laurie Singer, MS., LMFT, BCBA, adds:
“Diet can make a big difference too with the goal of promoting production of serotonin and dopamine.”
She suggests whole grains and omega-3 rich foods, and cautions:
“We want to avoid foods that cause a spike in sugar which can impact mood.”
Winter cravings are real — but blood sugar crashes can worsen fatigue and irritability.
6. Don’t Let Isolation Win
Seasonal depression often whispers: stay home.
But connection matters more in this stretch.
“Staying socially connected is another often overlooked strategy,” says Dr. Gogol. “Seasonal depression often pushes people toward isolation, but regular, low-pressure connection supports emotional resilience.”
Dr. Crisp encourages returning to basics:
“Get back to basics… Make sure that your basic needs are being met: eating, sleeping enough, drinking water.”
And then this:
“Find the sparks of joy… A soft sweater we love. A song that brings us joy.”
Tiny brightness counts.
The Finish Line Is Real
Laurie Singer offers a perspective that feels especially important right now:
“Just telling ourselves that our feelings are temporary, and will most likely be gone by Spring, can give people a ‘finish line.’”
Seasonal depression follows a rhythm. The light is increasing. Your biology will recalibrate.
Dr. Gogol reminds us:
“Seasonal symptoms are predictable.”
That predictability is powerful. It means this isn’t random. And it isn’t forever.
When to Seek Support
If symptoms last more than two weeks, significantly interfere with daily life, or include thoughts of hopelessness or self-harm, it’s important to seek professional support.
As Susana Solomon says:
“SAD is not a weakness—it’s a real and treatable medical condition.”
If you’re in the U.S. and in crisis, you can call or text 988. If you’re elsewhere, contact your local crisis service.
One Last Thing
Late winter can feel endless. Flat. Heavy.
But it is a phase.
You are not weak for struggling with it.
You are not dramatic.
And you are not alone.
Spring isn’t just poetic.
It’s biological.
And it’s coming.
