Seasonal Affective Disorder (SAD): How Light, Nutrition & Advanced Therapies Can Help
Winter Blues—or Something More?
As the days grow shorter and the skies turn gray, many people notice a dip in their mood and energy. For some, though, these changes are more than just the “winter blues.” Seasonal Affective Disorder (SAD) is a form of depression that follows a predictable seasonal pattern—typically beginning in late fall and improving in spring.
Here in North Idaho, where winter days are shorter and sunlight is limited, SAD is especially common.
Common Symptoms of SAD
While every person’s experience is unique, these are some of the hallmark signs:
Oversleeping yet waking unrefreshed
Carb cravings and weight gain
Social withdrawal or feeling disconnected
Loss of motivation and interest in favorite activities
Persistent low mood and fatigue
If these symptoms sound familiar, you’re not alone—and the good news is, effective treatments are available.
Why Darkness Affects Mood
Reduced sunlight impacts more than just our daily routines—it influences key brain chemicals and hormones that regulate mood, sleep, and energy.
Serotonin, a neurotransmitter that boosts happiness, tends to dip in low light.
Melatonin, which helps control sleep cycles, can become overactive, leaving you feeling sluggish.
Vitamin D levels often drop in winter, further affecting mood and energy balance.
First-Line Treatments
Fortunately, several well-researched treatments can help restore balance and lift your mood:
Bright-Light Therapy
Exposure to a 10,000-lux light box for 20–30 minutes each morning (ideally within an hour of waking) can significantly improve symptoms by mimicking natural sunlight.
Cognitive Behavioral Therapy for SAD (CBT-SAD)
This targeted form of therapy helps shift negative thought patterns that tend to worsen during the darker months.
Vitamin D Supplementation
Since Vitamin D plays a vital role in regulating mood, getting your levels checked and supplementing appropriately can make a noticeable difference.
Advanced Therapies Available at Sturges Family Practice
For those who continue to struggle despite standard treatments, Sturges Family Practice offers advanced options to help you feel like yourself again:
Spravato® (Esketamine)
An FDA-approved treatment for depression, including forms that don’t respond well to traditional therapies. Spravato® can be particularly effective for individuals whose SAD symptoms are severe or resistant to light therapy and CBT.
NAD+ IV Therapy
This powerful infusion helps restore cellular energy and improve overall vitality, making it an excellent support for the fatigue and brain fog that often accompany seasonal depression.
Lifestyle Amplifiers
In addition to treatment, small daily choices can make a big impact:
Get outside daily—even short walks during daylight hours can help reset your internal clock.
Eat omega-3-rich foods like salmon, walnuts, and flaxseed to support brain health.
Stay socially connected—schedule coffee dates, join a class, or call a friend, even when you don’t feel like it.
Springboard to Better Seasons
You don’t have to wait for spring to feel better. If you notice your mood slipping with the seasons, we’re here to help.
Reach out to Sturges Family Practice today to create a personalized plan for managing Seasonal Affective Disorder—and take the first step toward brighter days ahead.
