How to Deal with SAD this winter
by Richard Miller // December 21, 2025
Winter brings us many joyous moments and, in Brattleboro, quite a stunning backdrop. Snow-covered mountains, frosted trees, frozen bodies of water eager to be visited by ice skaters, and the vibrant downtown are all beautiful wonders to experience. But with all the exquisite gifts winter provides, it also presents us with challenges (shoveling, increased heating costs, and dry skin just to name a few). As a mental health counselor, one seasonal challenge that concerns me is SAD.
What is SAD?
SAD is an oddly appropriate acronym for Seasonal Affective Disorder. You may have also heard of this referred to as “seasonal depression” or “the winter blues.” While “the winter blues” can bring your mood down, SAD tends to be more severe as it goes beyond feelings of sadness. Further, someone struggling with SAD will more likely require clinical intervention as it can be disruptive to one’s daily functioning.
Some characteristics of SAD, when linked to a specific season, include:
- Feeling sad or depressed
- Decreased interest in activities you usually enjoy
- Experiencing a change in sleep cycle and/or not feeling well rested
- Increased irritability or mood changes
- Unintentional change in weight and/or appetite,
- Lack of focus, difficulty concentrating
- Feeling worthless or guilty
- Experiencing thoughts of death or suicide
If you experienced a few of the symptoms mentioned above during last fall/winter, returning this season, you may be dealing with SAD.
What helps?
There are different ways to manage SAD but here are 5 self-care techniques that I encourage readers to consider:
- Recognition and Awareness – The most important step to dealing with a problem is to recognize that there is one. Taking moments to pause and tune into your body can help bring awareness to how the season impacts you. It also provides space to respond vs react to internal feedback. Additionally, seeking external feedback from individuals you trust can illuminate areas of struggle you may not be fully aware of.
- Develop, Maintain, or Adapt Routines – One effective way to limit disruptions in your life is to maintain a structured schedule of activity despite the weather. Set your intention to continue routines as normal as possible. If winter weather disrupts parts of your usual routine, look for meaningful indoor alternatives. For example, if you enjoy outdoor gardening, create an indoor garden to tend to. If you do not have a schedule or routine in place, I suggest developing one and challenging yourself to follow it for at least 30 days.
- Move your Body –Research shows that physical and mental health improves with regular exercise. Find ways to stay active despite the weather. Seize the opportunity to participate in fun outdoor winter activities! If you can’t make it outside, there are many indoor exercise options available in the community and at home. Be sure to consult your medical professional on the recommended level of exercise and safe range of motion within your ability.
- Light your Day Up – Ensure that your body gets enough sunlight every day. Spending a few minutes outside daily (especially in the morning) can give your body a dose of vitamin D from sunlight. Another option would be to invest in a light therapy lamp. Research indicates that a lamp offering 10,000 lux of bright light used for 30 minutes daily is recommended to alleviate symptoms of SAD.
- Connection and Seek Help – Find ways to connect with friends and family. It may be tempting to isolate but staying connected should be the goal. If you cannot meet in person, pick up the phone and reach out. Most importantly, if you are struggling, seek professional help. A trained therapist can listen and provide clinical care to assist you navigate these mental health challenges.
I hope these strategies help you not only survive but truly thrive this winter.
Richard Miller (he/him), LCMHC is an outpatient Senior Program Therapist at the Brattleboro Retreat. He has experience working with neurodivergent individuals and their families.
