Orlando Therapist: 5 Natural Ways of Coping with Seasonal Affective Disorder

Written by: Lauran Hahn, LMHC

Do you notice a shift in your mood and energy as the seasons change and the days become shorter and colder? Do you feel tired and down when it gets dark early, sleep longer than usual, or have a low-level feeling of dread? The shorter days force you inside, leaving you feeling lethargic and unmotivated. 

As we head towards the changing of seasons, the days in our part of the world will gradually shorten, leading to less sunlight and warm weather. For people who have Seasonal Affective Disorder (SAD), this time change can be particularly challenging. SAD is linked to reduced exposure to sunlight, which affects key chemicals in the brain. According to NIMH - Seasonal Affective Disorder is a drop in serotonin, a neurotransmitter that helps regulate mood, combined with an overproduction of melatonin, the hormone that controls sleep, which can lead to feelings of depression, fatigue, and overall sluggishness.

So, what are some things that people who struggle with wintertime blues can do to prepare themselves better?

As an Orlando Therapist, I'd like to share some helpful strategies for coping with seasonal affective disorder.

If you find yourself feeling unusually down or weary during the fall and winter months, while you otherwise have good mental health, you may be experiencing seasonal affective disorder (SAD). This type of depression is typically triggered by shorter days and reduced sunlight and tends to affect energy, mood, and sleep.

Common Symptoms of SAD include:

• Feeling depressed most of the day, nearly every day

• Low energy or fatigue

• Oversleeping or difficulty sleeping

• Changes in appetite, particularly craving carbohydrates

• Weight gain

• Difficulty concentrating

• Feelings of hopelessness or worthlessness

• Social withdrawal

While SAD is more common in northern regions, anyone can experience it. Fortunately, there are effective ways to manage symptoms and find relief.

5 Natural Strategies for Coping with Seasonal Affective Disorder

At Mindful Living Counseling, we understand that many of our clients prefer a holistic and natural approach to managing the winter blues. That's why we've identified practical, natural strategies to help alleviate the symptoms of Seasonal Affective Disorder (SAD). These methods are designed to boost your mood and improve your well-being during the year’s darkest months, empowering you to navigate SAD in a way that feels aligned with your values.

We know that the winter blues can be overwhelming, but there are simple steps you can take to support your mental health and maintain balance, even when sunlight is scarce.

1. Exercise Regularly & Spend Time Outside

Daily exercise is one of the most effective ways to manage seasonal affective disorder because it can naturally increase the production of endorphins, also known as "feel-good" chemicals in your brain. Endorphins act as natural mood elevators and painkillers, helping to reduce stress and improve overall well-being. Physical activities like swimming, running, cycling, and high-intensity workouts can trigger an endorphin rush, making you feel more energized and optimistic.

Even better, exercising outdoors amplifies these effects. Outdoor activities such as running, walking, or cycling not only boost endorphins but also enhance serotonin production, another brain chemical that plays a key role in regulating mood. Morning sunlight exposure, in particular, helps maintain serotonin levels, which can be lower during the fall and winter months. Plus, just being outside—feeling the sun, the breeze, and the connection to nature—can ground you in the present moment and lift your spirits.

2. Practice Mindfulness

Deep breathing, mindfulness, and meditation are great self-care strategies year-round. During the winter months, these practices are particularly helpful because they can reduce stress and promote the production of serotonin, a neurotransmitter that helps improve mood, regulate emotions, and maintain healthy sleep patterns. Low serotonin levels are often associated with the winter blues, so incorporating mindfulness into your daily routine can help keep your mood more balanced.

Mindfulness practices, such as deep breathing and meditation, also encourage neuroplasticity, the brain's ability to form new connections, which can foster more positive thought patterns over time. By focusing on the present moment and creating mental space between you and the stress you're feeling, mindfulness helps regulate emotional responses and supports a more grounded mindset. You don’t need anything complex—just a few minutes of quiet, slow, intentional breathing by a window or in your garden can work wonders for stress relief and mood stabilization.

3. Try the Light Box

Since the 1980s, bright light therapy has been a popular choice for treating Seasonal Affective Disorder. This therapy works by mimicking natural sunlight, which helps combat the reduction of daylight during the fall and winter months. Exposure to bright light stimulates serotonin production, a neurotransmitter responsible for regulating mood, energy levels, and sleep patterns. By increasing serotonin levels, light therapy can improve your mood and energy, alleviating some of the symptoms of SAD.

Using a light box for about 30 minutes in the morning can be particularly effective, as it helps reset your circadian rhythm—your body’s internal clock—which is often disrupted by the lack of sunlight. This early exposure helps boost your energy and keeps your sleep-wake cycle in balance, reducing feelings of fatigue throughout the day.

4. Spend Time with Family and Friends

Spending time with loved ones can naturally increase the production of oxytocin, also known as the "love hormone," which enhances feelings of connection, bonding, and overall well-being. Meaningful conversations, sharing stories, laughing, playing games, or watching movies together can brighten the long winter days and counter feelings of isolation.

In addition to oxytocin, laughter has been shown to release endorphins, the brain’s natural feel-good chemicals, which help elevate mood and reduce stress. Studies also suggest that laughter improves cognitive function and strengthens brain processes linked to emotional well-being. Simply put, spending quality time with others and sharing in moments of joy or humor can provide a significant boost to your mental health during the darker months of the year.

5. Find a Creative Outlet

Engaging in creative outlets and hobbies is an excellent way to alleviate seasonal depression, as it provides your mind with a healthy distraction and a sense of purpose. Small achievements during these activities can stimulate dopamine, a neurotransmitter associated with motivation, pleasure, and reward. When you complete a project or reach a milestone—whether it’s knitting a scarf, writing a short story, or finishing a painting—your brain rewards you with a boost in dopamine, enhancing your mood and sense of accomplishment.

Hobbies like needlework, cross-stitching, creative writing, or painting allow you to focus on something enjoyable and productive, helping shift your thoughts away from negative feelings. They also promote mindfulness, as you become immersed in the details and rhythm of creating something new, grounding you in the present moment and reducing stress.

Taking proactive steps to manage your mood and energy during seasonal changes can significantly improve your daily life. Whether it's through exercise, mindfulness, light therapy, social connection, or creative outlets, these natural strategies can help lift your spirits and maintain balance throughout the darker months.

Interested in How Orlando Therapy Helps?

If you're ready to explore more ways to overcome Seasonal Affective Disorder and take control of your well-being, contact us today. Our counselors at Mindful Living Counseling in Orlando, FL, are here to support you in finding the balance, energy, and peace you deserve all year round. To get started with an Orlando Therapist:

1. Fill out our New Client Consultation Form

2. Schedule a consultation call with one of our Orlando therapists.

3. Begin your healing journey!

Not Ready for Orlando Therapy?

We understand that managing seasonal affective disorder is hard. If anything in this blog resonated with you know that support is available when you’re ready. If you're interested in learning more please review the articles below.

Additional Orlando Therapy Resources

Orlando Therapist: Mindfulness vs. Meditation and Their Impact on Anxiety

Orlando Therapist: Everything You Need to Know About Depression

An Anxiety Therapist Shares Everything You Need to Know About Anxiety

Check out Lauran’s feature on ApartmentGuide’s blog titled “How to Treat Seasonal Affective Disorder at Home.”

About Orlando Therapist: Lauran Hahn

Lauran Hahn is a therapist in Orlando, with a focus in providing EMDR Intensives to help clients cope with anxiety, trauma, and the aftermath of toxic relationships. She holds certifications as a Sensorimotor Psychotherapist and an EMDR Therapist and is also an EMDRIA Approved Consultant. Lauran aims to assist her clients in attaining bodily calmness, and inner peace, and forming valuable connections in their relationships.