A Guide to Preparing for Seasonal Affective Disorder (SAD)
- Amy Fisher, BA, MSW
- Sep 28
- 3 min read
Updated: Oct 1
What if you could create your own personal sunrise, every single morning?
As the air turns crisp and the evenings draw in, does a part of you feel a familiar sense of dread for the darker days ahead? For so many of us, the winter blues feel like an inevitable storm we just have to weather, something to be endured rather than managed. But what if this year could be different?
Takeaways
Get a light therapy box and use it each morning.
Start an outdoor movement routine in autumn.
Schedule social activities to stay connected.
Ask your doctor about Vitamin D testing and supplementation.
Make your home a cozy, supportive sanctuary.
As autumn’s golden light fades and the air turns crisp, many of us embrace the cozy shift. But for those who feel their mood and energy dip with the shorter days, this change can bring quiet dread. If you experience Seasonal Affective Disorder (SAD), you’re not alone—your feelings are valid, and preparing now is a powerful act of self-care.
As a Social Healthcare Behavioralist, I’ve seen how our environment shapes well-being. By taking small, intentional steps this fall, you can build a foundation to navigate winter with greater ease.
Here are five compassionate, science-backed steps to prepare for SAD before winter settles in.
1. Embrace Light Therapy: Create Your Morning Glow
Why It Works
Reduced sunlight disrupts our circadian rhythms and serotonin levels, key drivers of SAD. Light therapy boxes mimic natural sunlight, helping regulate mood and energy.
How to Start
Invest in a 10,000-lux, UV-filtered light therapy box now. Use it for 20-30 minutes each morning as days shorten to signal your brain that the day has begun.
Fact: A 2017 study found light therapy as effective as antidepressants for SAD. Story: Mark, a client, doubted light therapy but started using a lamp in October. By December, he said, “It’s like my brain finally wakes up with the day.”
2. Move Outdoors: Soak Up Autumn’s Light
Why It Works
Physical activity boosts mood, and natural light enhances its benefits. Autumn’s pleasant weather makes it easier to build habits that carry into winter.
How to Start
Schedule a 20-minute walk during lunch, a weekend hike, or balcony stretches. If cost is a barrier, seek free community walking groups.
Fact: “Green exercise” in nature rapidly improves mental well-being .Story: A college student, Priya, joined a campus walking group in fall. The routine and friendships helped her feel grounded when winter hit.
3. Plan Social Connections: Stay Anchored
Why It Works
Winter can lead to isolation, a risk factor for depression. Scheduling social time creates a safety net of support.
How to Start
Open your calendar and book recurring activities: a weekly friend call, a monthly coffee date, or a virtual book club. Apps like Meetup can connect you to local groups if you’re on a budget.
Fact: Strong social support reduces depression risk. Story: Sarah, living alone, scheduled bi-weekly calls with her sister. “Those calls were my lifeline when I wanted to hide,” she shared.
4. Check Vitamin D: Nourish Your Body
Why It Works
Low Vitamin D, common in winter, is linked to depression. Addressing it early supports brain health.
How to Start
Ask your doctor about testing your Vitamin D levels and supplementation. If access to healthcare is limited, prioritize sunlight exposure or fortified foods like milk.
Fact: The National Institute of Mental Health notes Vitamin D supplements may ease SAD symptoms.Story: James, a rural resident, learned he had a Vitamin D deficiency. Starting supplements in fall lifted his winter fatigue.
5. Build a Cozy Sanctuary: Shape Your Space
Why It Works
Your environment impacts your mood. A nurturing home can buffer winter’s harshness.
How to Start
Add warm lighting, a soft blanket, or a decluttered reading nook to your space. Low-cost options include rearranging furniture or adding free plants from community swaps.
Fact: Organized, pleasant spaces reduce stress. Story: A family created a “Winter Welcome Box” with tea, games, and a puzzle. Opening it turned dreary weekends into cozy family time.
Final Thoughts
Preparing for SAD isn’t about bracing for the worst—it’s about building a foundation of care. These steps—light therapy, outdoor movement, social connections, Vitamin D, and a cozy home—are acts of compassion for yourself. Pick one step and take 10 minutes today to start. Your future self will thank you.
About Amy Fisher, BA, MSW
As a Social Healthcare Behavioralist, I blend behavioral science with community support to foster holistic well-being. I’m passionate about connecting people with resources to promote social support and inclusivity, helping individuals achieve lasting health through compassionate, personalized strategies.
