The temperature is finally dropping, the days are getting shorter, and the nights are longer. This is a relief for many Arizonans, as we’re finally out of triple-digit heat. However, changes in sunlight and temperature significantly influence brain chemistry. The reduced sunlight that accompanies the winter season can modulate serotonin, a mood-regulating neurotransmitter, and increase melatonin, a sleep-inducing hormone, and impact circadian rhythm. For some, these changes are linked to Seasonal Affective Disorder (SAD).

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SAD is a type of depression that occurs most commonly in the fall and winter. While a slight dip in energy is normal when the days grow darker, SAD involves more significant changes in mood, motivation, and behavior that can interfere with daily life.

Common symptoms of Seasonal Affective Disorder include low energy or persistent fatigue, oversleeping or difficulty waking up, and a noticeable loss of interest in once enjoyable activities. Many individuals also experience an increased appetite along with weight gain, difficulty concentrating, social withdrawal, and ongoing feelings of hopelessness or sadness. It’s important to take notice and treat it before SAD symptoms worsen. If left untreated, it can hurt personal relationships, the ability to fulfill responsibilities, and can lead to serious suicidal thoughts.

Who’s at risk

While SAD can affect anyone, some people are more susceptible to it. There are also underlying conditions that can make treatment more difficult.

Thyroid disorder: Having an untreated thyroid disorder can contribute to symptoms of anxiety or depression. Thyroid disorder symptoms tend to look very similar to SAD.

Family history: SAD has a hereditary component. If you have a first-degree relative, such as a parent or sibling, with SAD, that means you have a higher risk of developing it yourself.

While medication is a viable option, many people prefer to start with natural strategies. Here are the most effective, research-backed options:

How to alleviate symptoms

Vitamin D: Assess your Vitamin D levels through lab work. Vitamin D supports brain function by helping regulate the production of mood-influencing neurotransmitters such as serotonin. Low levels of Vitamin D are strongly associated with depression and SAD symptoms. Ask your provider to test your Vitamin D levels. If they are low, supplementing with D3 can help support mood.

Light therapy: One of the main reasons our mood is affected in the winter is the lack of sunlight.

It’s a good idea to invest in a light therapy lamp that resembles the sun’s effect. The lamp should provide 10,000 lux of bright, white, UV-free light. This mimics natural sunlight, helping regulate circadian rhythm and serotonin production. It’s best used first thing in the morning, about 12 to 24 inches from your face.

Sunrise alarm clocks are also a great option. They mimic the lux curve of a real sunrise, waking you gently and helping to maintain your circadian rhythm. By gradually increasing light, they trick the brain into decreasing melatonin production and boosting serotonin.

Lifestyle modifications: Exercising and maintaining a healthy diet are pivotal for supporting your mood. Healthy fats and protein are essential for brain function and the creation of mood- regulating neurotransmitters. Healthy fats, such as omega-3s, help brain cells and reduce inflammation. At the same time, protein provides the amino acids necessary to synthesize crucial neurotransmitters and hormones. 

Exercise is a natural antidepressant. It boosts endorphins and serotonin, reduces inflammation, and improves sleep. Thirty minutes of moderate activity (like walking, yoga, or cycling) most days of the week can significantly improve symptoms of depression. Even better, join a class or group. Social connection is a powerful antidote to the isolation that SAD often brings.

While natural therapies can make a significant difference, if your symptoms are significantly interfering with daily life, such as struggling to keep up with work tasks, relationships, or personal care, it’s important to reach out. More urgent signs include persistent hopelessness, thoughts of self-harm or suicide, severe social withdrawal, or an inability to function day-to-day.

If you’re experiencing any of these, don’t wait. Talk to your healthcare provider about all treatment options, which may include antidepressants, combination approaches such as light therapy paired with medication, or counseling and therapy with someone experienced in treating SAD.

Help is available. Speak with someone today at the 988 Suicide and Crisis Lifeline.

Author: Dr. Nichole Shiffler is a Naturopathic Physician and Founder of Be Well Medical Primary Care, a naturopathic primary care practice in Chandler. They emphasize natural therapies in customized treatment plans for patients.