How Can I Deal With Winter Depression?

If the darkness and cold bring you down, you may have seasonal affective disorder. Here’s what can help

Adam Rosenbluth, M.D.,

AARP

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Published January 26, 2026

A simple blue and white illustration of a woman sitting at a table in front of a bright light-therapy box

James Yates

I dread winter because the darkness always brings me down. What can I do about it?

Winter’s darkness has a way of sneaking up on us. One morning you may notice the sun is still low in the sky, and by late afternoon it’s already slipping away. For some people, that shrinking window of daylight doesn’t just dim the sky, it dims their mood and energy as well as their motivation.

This is a description of the very real condition called seasonal affective disorder, or SAD. At its core, SAD is about light deprivation. Shorter days mean less exposure to the natural light that helps the regulate brain chemicals responsible for emotions, sleep and energy.

SAD is a form of depression with a predictable seasonal pattern, usually beginning in late fall or early winter and easing in spring. Symptoms often include low mood, daytime fatigue, difficulty concentrating, changes in appetite (especially cravings for sweets and carbohydrates), and a tendency to sleep more than usual. While SAD is more common in younger adults, I see it regularly in my older patients, for whom it’s sometimes missed or dismissed as “just aging” — which it is not.

Less sunlight reduces serotonin, a neurotransmitter often referred to as the “feel-good” brain chemical that’s essential for mood regulation. Reduced sunlight also boosts melatonin, a hormone that governs our sleep-wake cycle. Both of these actions make mood regulation harder. Another piece is vitamin D, which our bodies produce when sunlight hits our skin. It’s important because it supports the synthesis of serotonin. If we spend less time outdoors in winter, our vitamin D levels decrease, particularly in people over age 65. But there are ways to deal with the winter blues.

Light-therapy boxes are effective for many people. Studies show that daily exposure to a 10,000-lux, full-spectrum light box for 30-45 minutes in the morning can reduce SAD symptoms within days to weeks. These devices filter out harmful UV rays and are generally safe, though anyone with an eye disease or who’s on light-sensitizing medications should check with their doctor first.

Natural outdoor light is also a good idea. A 15- to 30- minute walk within two hours after sunrise can make a difference, even on cloudy days. If going outside isn’t possible, sitting near a bright window helps.

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Winter habits can make SAD symptoms worse. For instance, alcohol, which many people consume more of during colder months, disrupts sleep, and poor sleep feeds daytime fatigue and a low mood. Nutrition matters, too. Heavy, carbohydrate-laden diets can exacerbate energy swings. A balanced, protein-forward diet supports steadier energy and better sleep.

For older adults, medication review is especially important. Some commonly used drugs, including certain beta blockers, can contribute to depressive symptoms that become more pronounced in winter. This is a good reason to speak with your doctor if your symptoms feel new or unusually intense.

If lifestyle changes and light exposure aren’t enough, there’s cognitive behavioral therapy (CBT) tailored specifically for those suffering with SAD. Studies comparing CBT for SAD with light therapy show both are effective. But one study found that CBT offers longer-lasting benefits across winters. It works by helping people structure their days, challenge negative seasonal thinking and intentionally schedule social and pleasurable activities, which can be a powerful antidote to winter’s isolation.

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Medication is usually an option after other treatments have failed, but it can be appropriate in more severe cases or when SAD overlaps with major depression. If symptoms include thoughts of self-harm or hopelessness, immediate professional help is essential.

Winter may shorten the days, but it doesn’t need to shrink your world. A daily walk toward the morning sun, a brighter room, a steadier sleep schedule and a bit more intentionality in how you spend your daylight hours can gently tilt the season back in your favor.

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