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By Colleen Bush, RDN |

Ways To Treat Seasonal Affective Disorder

Ways To Treat Seasonal Affective Disorder

Safely & Effectively Reduce Your SAD Symptoms

Seasonal changes affect more than just our routines; they influence everything from energy and sleep to skin health and emotional resilience. Lifestyle-centered functional medicine approaches can offer meaningful support, while select aesthetic treatments provide added comfort and connection for those feeling the weight of the darker months.

This guide focuses on sustainable ways to treat seasonal affective disorder so that you can feel more like yourself throughout the year.

 

What Is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (also called major depressive disorder with a seasonal pattern) is a form of depression that predictably returns as daylight fades in the fall and winter and lifts in spring. A clinical diagnosis considers symptom timing over at least two consecutive years and rules out other causes.

Signature SAD Symptoms Include:

  • Low mood/energy
  • Reduced motivation
  • Oversleeping
  • Increased carb cravings
  • Difficulty concentrating & “brain fog”

What Seasonal Affective Disorder Is Not

SAD is not cured by one hack, and it’s not the same as general burnout or grief — though these can coexist. Social plans, changes to routine and skincare can elevate wellbeing during the darker months.

However, these methods do not replace evidence-based mental health care such as light therapy, cognitive behavioral therapy (CBT) tailored for SAD, nutrition improvements or medication when indicated.

Colleen Bush discussing Seasonal Affective Disorder with a patient in the Columbus, Ohio office

“Seasonal Affective Disorder isn’t ‘just winter blues.’ It’s not weakness or something you should power through, especially if you find it disruptive to your daily life. There are options that don’t just get through the day; they help you live your best life even when the sun’s only out for a few hours!”

-Colleen Bush, Registered Functional Medicine Dietitian

Nutritional Deficiencies That Can Impact Mood

Vitamin D and magnesium are among the most common nutrient gaps. This deficiency can influence mood regulation and sleep quality. Food-first is ideal (fatty fish, fortified dairy/plant milks for vitamin D; leafy greens, legumes, nuts/seeds for magnesium).

However, supplementation is often appropriate during late fall–winter or when bloodwork confirms a deficiency.

Most Common Midwest Nutrient Deficiencies

Best time to take vitamin d supplements

Impact of Caffeine on SAD Symptoms

  • How Much Is Too Much: For most healthy adults, keep total intake at or under 400 mg/day. If you’re pregnant, the limit is 200 mg/day. Track all sources (coffee, tea, sodas, energy drinks, pre-workouts, chocolate).
  • Steady Energy with Fewer Jitters: Many patients do well with tea or matcha because L‑theanine and caffeine promote calm alertness. Spreading smaller doses earlier in the day protects sleep. Avoid intake after 2 p.m.

 

What Works: A Functional Medicine Approach To SAD

Functional medicine looks beyond symptom management to identify and address the underlying factors contributing to seasonal affective disorder. This holistic approach helps optimize both physical and emotional well-being during the darker months by aligning nutrition, movement, sleep and environment.

Morning outdoor light advances your body clock and supports your mood. Aim for a brisk 15 – 45-minute walk soon after waking. Indirect light exposure to the eyes is the key, but you can wear sunglasses if it’s too bright after a while.

Cold exposure may be uncomfortable or prohibitive for some; simply opening up the blinds and walking on a treadmill may be a more suitable solution.

Sunlight coming through the window of a Midwest living room during the winter

Popular across social media, SAD lights (or “light boxes”) are also clinically proven to reduce seasonal affective disorder symptoms. For best results, use a device that delivers 10,000 lux of light intensity, filtered for UV safety. Sit about an arm’s length away in the morning for ~20–30 minutes to help reset your circadian rhythm.

Watch for: eye strain, headache or other forms of physical agitation.

Build meals around protein-dense foods, fibrous plants and healthy fats to increase satiety and reduce carb cravings; favor minimally processed foods. Some patients have found the Mediterranean-style diet to help improve baseline mood.

Avoid skipping carbs entirely, as this can backfire and cause even more start mood swings as blood sugar fluctuations more dramatically. Emphasize quality over restriction.

Hydration often gets overlooked in the colder seasons, but it’s just as essential (if not more so) during winter. Every breath in the cold Midwest air is a small reminder that you’re losing water with each exhale. Indoor heating only adds to the overall drying effect.

Staying well-hydrated with your 8+ glasses of water a day (and electrolytes) supports energy levels, skin barrier function and even mood regulation.

Structured programs like Mindfulness-Based Cognitive Therapy (MBCT) or Mindfulness-Based Stress Reduction (MBSR) can be especially effective during this time. These 8-week interventions are designed to train your attention and help you develop greater awareness of your thoughts, feelings and physical sensations.

Starting small is essential. Even just a few minutes of guided practice can foster consistency and build resilience.

Aim for a regular schedule with 7–9 hours of rest each night, going to bed and waking up at the same times — even on weekends. Create a calming environment by dimming lights in the evening, limiting screen time before bed and keeping your bedroom cool, dark and quiet.

However, oversleeping (more than 9 – 10 hours regularly) can actually worsen fatigue and low mood rather than relieve it.

How To Get Better Sleep

“Sleep is one of the most powerful regulators of mood. Even small adjustments can make a profound impact. A consistent bedtime & wake time reinforces our circadian rhythm, making it easier to fall asleep & get out of bed.”

-Colleen Bush, Registered Functional Medicine Dietitian  

What You Can Do in the Gym to Improve Mood

Woman performing yoga in her living room

Stretching & Yoga

Incorporating gentle mobility and breathwork into your day can modulate the nervous system. Slow, intentional movement activates the parasympathetic response, helping to lower cortisol and ease the body into restful sleep. Yoga postures can also release tension in commonly strained areas like the neck, shoulders and hips — physical hotspots for emotional stress.

 

Be mindful to progress gradually and avoid pushing too far, too fast. Repetition, not intensity, is key to long-term benefit.

Functional medicine patient running during winter months

Cardiovascular Exercise

Brisk walking, light jogging or indoor cycling are all accessible ways to elevate heart rate and, in turn, stimulate the release of endorphins and brain-derived neurotrophic factor (BDNF) — both of which are associated with mood regulation and reduced depressive symptoms. Aim for moderate-intensity movement on most days, ideally in natural daylight, to further support circadian rhythm alignment.

 

More isn’t always better. Overtraining can disrupt sleep and hormone balance. Increase volume slowly and listen to your body.

Strength Training During Winter

Strength Training

A well-balanced strength training routine — even just two to three times a week — can profoundly impact mood, sleep quality and long-term metabolic health. By improving insulin sensitivity and reducing inflammation, resistance training helps create an internal environment that supports emotional stability. For those navigating SAD symptoms, structured lifting sessions offer a sense of control and accomplishment.

 

Start light, focus on form and prioritize recovery. Consistency matters more than intensity when it comes to building strength and resilience.

Collagen Supplement

Creatine (3–5 g/Day)

Once known primarily as a sports supplement, creatine is gaining attention for its role in mental health. Research suggests that 3 to 5 grams per day may enhance brain bioenergetics and complement standard treatments for depression by supporting cellular energy in the brain. While generally well-tolerated, some people may experience mild gastrointestinal upset or water retention.

 

As always, choose a third-party tested product, and consult your clinician — particularly if you have a history of kidney issues or are taking other medications.

“Creatine is often misunderstood or overlooked. It’s safe. It’s been studied over & over. It does a lot more than we once thought! Once muscles reach saturation levels, that’s when we start seeing secondary benefits like improved bone density, enhanced cognitive function &, in some patients, better blood sugar regulation.”

-Colleen Bush, Registered Functional Medicine Dietitian  

Which Aesthetic Treatments Can Support You In Winter?

While aesthetic treatments don’t address the root cause of Seasonal Affective Disorder, they can offer physical comfort and emotional support for some individuals. Feeling more at home in your skin is valid — and for many, the confidence boost and regular, supportive interactions with their care team serve as meaningful complements to broader mood care strategies.

A happy aesthetics treatment patient
Halo Laser Skin Therapy

Laser Therapy

Fall/winter is an excellent window for many laser skin treatments because sun exposure is naturally lower. Expect strict SPF and sun-avoidance afterward; your provider will tailor settings to your skin and goals.

Lasers

Close up of Aquagold being performed

Spa Facials

Clearing buildup and winter dryness can improve texture and glow. DiamondGlow® is a patient favorite for exfoliation, extraction and serum infusion — immediate radiance with no downtime.

Facials

Dermal filler patient to achieve greater cheek definition

Filler Injections

Strategic volume restoration or refinement can provide an almost-immediate positive change in the mirror, which some patients find uplifting.

Fillers

Tattoo Eyeliner Columbus Ohio

Cosmetic Tattooing

Brow tattooing, lip blushing and permanent eyeliner can streamline your mornings and reduce decision fatigue; one less task on dark, busy days.

Cosmetic Tattooing

Daily skincare essentials

Quality Skincare

Targeted actives (retinoids, vitamin C, ceramides, SPF) address seasonal dryness and dullness. A simple AM/PM routine adds structure to the day and can help your skin feel healthier.

Skincare Products

“When your skin feels good, you feel good! But when it feels bad? It can feel horrible. Sticking to a healthy skincare routine doesn’t just provide structure but also elevates skin health — which you may not have realized was holding you back.”

-Colleen Bush, Registered Functional Medicine Dietitian  

Botox Injections & Mood-Adjacent Benefits

Using Botox to treat Seasonal Affective Disorder symptoms

“Sometimes, investing in your self‑confidence & stepping out of your day-to-day is enough to lift you up. On a more anatomic level, faster cell turnover & enhanced skin elasticity creates more comfort in your skin which can carry its own set of positive impacts — especially as dry weather rolls in.”

-Colleen Bush, Registered Functional Medicine Dietitian  

The Quick List

Lifestyle Decisions That Can Make a Meaningful Difference

  • Alcohol Intake: Scale back during winter. Even modest evening intake can fragment sleep and worsen next‑day mood.
  • Ultra‑Processed Foods: Keep convenient options on hand, but anchor meals to whole‑food protein + fiber to steady energy and cravings.
  • Light at Night: Dim those harsh overheads after sunset; use warm lamps. Block outdoor light in the bedroom.
  • Social Doses: Schedule low‑lift connections (walking and talking with a coffee, standing phone date). Brief and consistent interactions beats “all or nothing.”
  • Nature Time: Aim for daylight + movement most days. If it’s icy, get steps in a bright indoor space.
  • Too Much Sleep: Most adults do best around 7 – 9 hours. Regularly sleeping more than 9 or 10 hours, napping excessively or feeling foggy despite long sleep may warrant a check‑in.

What Doesn’t Work

  • Blue‑only lights or dim “mood” lamps as a replacement for a clinical light box and actual sunlight.
  • Random mega-doses of vitamin D without labs, clinician oversight or proper magnesium dosing to complement vitamin D increases.
  • Energy drinks instead of sleep — caffeine can’t fix circadian misalignment, and the temporary boost can create chronic crashes.
  • All‑or‑nothing New Year’s plans — extremes are brittle; small daily actions win. Root your resolutions in realism and feel accomplished as you’re able to stick with it longer.

“Doing nice things for yourself can bring light to shorter days! We just want to make sure we focus on options that don’t undermine your baseline physical or mental health. Comfort food every once in a while, is great to give you a boost, but too much can drag you down. It’s all about finding your balance!”

-Colleen Bush, Registered Functional Medicine Dietitian  

When To Seek Additional Care for SAD:

  • Your symptoms persist beyond 2 weeks, you’re withdrawing from usual activities or sleep/appetite is notably disrupted.
  • You have been diagnosed with a mental illness and notice your personal early‑warning signs of a larger mental health event.
  • You want a tailored plan: Functional medicine providers can order targeted labs (vitamin D, iron indices, B12, thyroid, magnesium), calibrate light therapy and coordinate with your therapist or PCP to help minimize SAD symptoms and address them at the root cause.

 

 

About The Author

Colleen Bush, RDN, LDN, IFNCP, is a functional medicine expert and registered dietitian in Columbus, Ohio. She uses an education-first approach to holistic care, specializing in root‑cause assessments, gut-health optimization and personalized lifestyle planning that align with each patient’s schedule — especially when colder, darker months challenge mood, sleep and skin.

Colleen Bush, RDN, Author Photo

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