A Light Still Lives in You: Understanding and Managing Seasonal Affective Disorder with Evidence-Based Support

For many, winter arrives quietly—yet its emotional impact can be deeply felt. As daylight shortens and temperatures drop, even the most resilient among us may begin to notice shifts in energy, mood, and motivation. While some interpret these symptoms as “winter blues,” research tells a different story.

According to the National Institute of Mental Health (via NAMI), Seasonal Affective Disorder (SAD) affects roughly 5% of adults in the United States—and symptoms often last up to 40% of the year. SAD is not imagined. It is not weakness. It is a seasonal pattern of major depression with biological underpinnings and proven treatment strategies.

As I often remind my clients:

“Even in the darkest seasons, your light is still there—let’s help you find it again.” — Dr. Sharon J. Lawrence

Today, let’s explore what’s happening in the body, why symptoms emerge, and how you can support your mental health using research-backed tools.

🌑 What Causes SAD? The Science Behind the Symptoms

SAD is linked to several biological changes that occur as sunlight diminishes:

1. Dysregulation of Circadian Rhythm

Our internal clock depends on sunlight. Reduced exposure disrupts sleep cycles, energy levels, and hormonal balance.

2. Decrease in Serotonin Levels

Lower sunlight reduces serotonin production, impacting mood, appetite, and emotional stability.

3. Increase in Melatonin Production

More darkness increases melatonin, making you feel more fatigued and sluggish.

4. Vitamin D Reduction

Sunlight plays a role in regulating Vitamin D—another influencer of mood.

Understanding these changes can help reduce shame and increase self-compassion. Your body is responding to the environment—not failing you.

🌤 Evidence-Based Recommendations for Managing SAD

Below are science-supported strategies that can reduce symptoms and support emotional stability throughout winter.

1. Light Therapy (First-Line Treatment)

Light therapy can be as effective as antidepressant medication for many individuals with SAD. A 10,000-lux light box used for 20–30 minutes each morning can:

✔ Regulate circadian rhythm
✔ Reduce depressive symptoms
✔ Improve energy levels

Tip: Look for a clinically tested device without UV light.

2. Cognitive Behavioral Therapy (CBT-SAD)

CBT specifically adapted for Seasonal Affective Disorder focuses on:
• Challenging negative seasonal thought patterns
• Increasing behavioral activation
• Implementing mood-supportive routines

Research shows CBT-SAD may have longer-lasting effects than light therapy alone.

3. Increase Physical Activity

Aerobic exercise increases serotonin, dopamine, and endorphins. Evidence suggests that 30 minutes of moderate activity 3–5 times per week can significantly improve depressive symptoms.

Walk. Dance. Stretch. Move your body in ways that feel nurturing, not punitive.

4. Prioritize Sleep Hygiene

A predictable sleep pattern strengthens your internal clock and reduces irritability and cognitive fog.

Try this:
• Go to bed and wake up at the same time daily
• Limit screen time 60 minutes before bed
• Keep your room cool and dim

5. Intentional Nutrition for Mood Support

Eating regularly and mindfully impacts the way your brain processes mood-regulating chemicals.

Include foods rich in:
• Omega-3 fatty acids (salmon, walnuts, chia seeds)
• B vitamins
• Whole grains
• Leafy greens

Stay hydrated. Fatigue is often worsened by dehydration. Remember, to consult with a physician before making any changes to your diet. This is not medical advice.

6. Social Connection as Medicine

Social isolation increases depressive symptoms. Even brief, meaningful connection triggers oxytocin release and reduces emotional intensity.

Reach out. Join a group. Text a trusted friend.
Connection doesn’t have to be perfect—it just has to be present.

7. Consider Professional Support

Therapy offers personalized strategies, validation, emotional grounding, and structured treatment tailored to your needs.

If these symptoms are impacting your daily functioning, let’s talk.

✨ You Are Not Alone

If this winter feels heavy, please know that support is available. You deserve compassion, consistent care, and space to heal.

Schedule a 15-minute consultation:
👉 www.myselahwellness.com/contact

Your healing matters.
Your light still lives within you.

Connect for more support:
📌 Instagram @myselahwellness
📌 LinkedIn Dr. Sharon J. Lawrence