Hope for Seasonal Affective Disorder (SAD)
- ahwcweb
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As the season changes and displays its beautiful autumn colors and shares some welcomed cooler weather, it is always a special time for Marty and I to reminisce. Twenty-six years ago today, October 8, we declared before friends and family, “I do”!
Marriage is a profound blessing from God, not because it's always easy, but because it's deeply meaningful. Through its ups and downs, it offers us an opportunity to learn about ourselves and develop more of a selfless character as we together allow space for growth, forgiveness, and unwavering companionship. The challenges—whether small disagreements or major life hurdles—become opportunities to strengthen the bond, deepen understanding, and reaffirm our commitment to each other. In its most beautiful form, marriage is a daily choice to love, to support, and to walk hand-in-hand through life’s unpredictable journey. It’s in weathering storms together that we often discover the true depth of our love and the quiet joy and happiness of being truly known and accepted.
Twenty-six years ago, we left our family and friends and headed off into the sunset to our honeymoon suite in Carlsbad, NM. Today we find ourselves again heading west. We will traverse the same road around sunset again. This time not leaving family, but instead, to take care of family, Mom and Dad West, in Hobbs, NM, in their sunset years. Mom and Dad West celebrated their 71st anniversary this past spring, on April 25th!
What are some of your favorite fall memories?
While fall is one of the favorite times of the year for many individuals, there are also many who dread the shorter days and the ensuing feelings it brings. Many people suffer from Seasonal Affective Disorder: a type of depression that occurs during the fall and winter months when the hours of sunlight are less and weather cooler causing us to retreat indoors.
Symptoms of Seasonal Affective Disorder (SAD) include:
Persistent low mood
Fatigue and oversleeping
Cravings for carbohydrates
Difficulty concentrating
Social withdrawal
SAD is believed to be linked to a disruption in circadian rhythms and lower serotonin levels—both crucial for mood regulation.
Natural Treatments for SAD
Are there any treatments that can help SAD other than antidepressants and psychotherapy? YES! Following are some evidence-supported options:
Bright Light Therapy (BLT)
How it works: BLT involves sitting near a light box emitting 10,000 lux of cool-white fluorescent light for 20–60 minutes each morning; we recommend around 6 am. And also another 20 minutes in the afternoon around 2 pm.
Why it helps: BLT mimics natural sunlight, helping reset circadian rhythms and boost serotonin production and improves sleep quality. The early morning time improves your ability to get to sleep, the afternoon time helps improve your quality of uninterrupted sleep. If you can also get outside as the sun rising and setting for 10-15 minutes each day, this can further helps set the master clock of your circadian rhythms (morning sunrise) and relax you for sleep (evening sunset).
Scientific support: A meta-analysis of 19 randomized controlled trials found BLT significantly reduced depression scores and increased treatment response rates in SAD patients.
Cognitive Behavioral Therapy for SAD (CBT-SAD)
CBT-SAD adapts traditional CBT techniques to address seasonal patterns.
It focuses on identifying negative thoughts and engaging in mood-lifting activities.
Studies show CBT-SAD can reduce recurrence and sustain improvements across multiple winters.
Exercise
Regular aerobic activity improves mood and energy levels.
A 2004 randomized trial found that exercise combined with light therapy was well tolerated and effective for SAD symptoms.
Vitamin D Supplementation
Low sunlight exposure often leads to vitamin D deficiency.
While evidence is mixed, some studies suggest supplementation may help improve mood in SAD patients.
(Let me take this moment to remind all of us living north of Atlanta, GA, to take a Vitamin D supplement October to April. Whether we suffer from SAD or not it is important to keep vitamin D levels between 60-100 ng/ml. Beyond bone and mental health, vitamin D plays a vital role in supporting immune function, helping the body fight off infections and potentially reducing the risk of autoimmune diseases and perform many other functions in the body.)
Bright light therapy stands out among natural treatments for its rapid and measurable effects:
Comparable to antidepressants: Studies show BLT is as effective as medications or CBT in 40–60% of cases.
Few side effects: Most users experience only zero mild symptoms like headache or eye strain. Most symptoms can be avoid by using BLT appropriately as indicated in the instruction manual. However, BLT should be used cautiously in individuals with bipolar disorder due to risk of mania and is not recommended for individuals living with macular degeneration.
Non-invasive and accessible: Light boxes are widely available and easy to use at home.
Why Light Matters
Light exposure influences the brain’s master clock—the suprachiasmatic nucleus—which regulates sleep, hormone release, and mood. BLT activates retinal receptors that send signals to mood-related brain regions like the prefrontal cortex. This explains its effectiveness not only for SAD but also for major and perinatal depression.
Do you suffer from Season Affective Disorder? What are some things that have helped you?
Sunlight/bright light and exercise are very important for successfully getting through the fall and winter but these are only two out of ten natural treatments for success. Would you like to learn how our Ten Essential for Health™ can synergically help you have good mental health all the way to spring?
Schedule a free interview today here.
Blue Skies,
Dana West, RD
Abundant Health and Wellness Center
14558 US-412
Huntsville, AR 72740
“Successfully managing Seasonal Affective Disorder IS POSSIBLE.” Dana West, RDN, LD, ACLMDIP
Dana holds a bachelors in Dietetics and is board certified in Lifestyle Medicine, with emphasis in human nutrition, physiology and nutrition education. She is registered with the Commission of Dietetic Registration and is licensed with the state of AR. Dana has a passion for helping people embrace health and conquer disease and has been doing so for nearly 30 years.
She is the co-founder and president of Abundant Health Wellness Center and the creator of the Start a New YOU!® program.
And the author of three books:
Start a New YOU!® Cookbook: An anti-inflammatory cookbook avoiding common food allergens with a 2-week menu with all the recipes.
Start a New YOU!® Reflections: A health devotional highlighting the Ten Essentials for Health™ that she covers in the Start a New YOU!® Program to reverse inflammation and chronic disease.
References
Pjrek et al. (2020). The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials. Psychother Psychosom. Read the study
National Center for Complementary and Integrative Health (2019). Seasonal Affective Disorder and Complementary Health Approaches. NCCIH Digest
Harvard Health (2022). Light therapy: Not just for seasonal depression? Harvard Health Blog