Tips for feeling your best when the seasons change

Tips for Feeling Your Best When the Seasons Change

October 30, 2026 Sue Riordan

Does your mood get lower as the days get shorter? For some people, the changing seasons can bring more than the occasional winter blues. Persistent feelings of sadness or low mood could be seasonal affective disorder (SAD), a type of depression that follows a seasonal pattern. SAD most often occurs during the transition into winter, although a summer pattern can happen too. If you could use some help coping, we have tips for feeling your best when the seasons change, from the short days of winter to the dog days of summer.

What is seasonal affective disorder?

If you’re like many people, you may have a favorite time of year. But if the seasons changing brings on persistent low mood or serious feelings of sadness, this could be an indicator of seasonal affective disorder. It’s often characterized as having significant changes in mood that can last four to five months. So, what brings it on? SAD can often be triggered by a decrease in daylight hours and sunlight that can occur in winter months. This can make it sometimes more prevalent for people living in the northern regions.

Though SAD can affect anyone, people with other mental health conditions, such as depression or bipolar disorder, can be more likely to experience it. It may also occur more often in women than men.

What are the symptoms of SAD?

Symptoms can vary by person, but often include many of the following:

- Persistent sadness or low mood
- Fatigue, low energy and withdrawing socially
- Loss of interest in regular activities or hobbies
- Difficulty concentrating or making decisions
- Changes in sleep, such as oversleeping
- Increased appetite, cravings or overeating
- Feelings of hopelessness or irritability

Tips for feeling your best when the seasons change

If you’re susceptible to SAD, it’s important to notice symptoms early on. Being mindful of the things that tend to trigger depressive moods is one way to get ahead of them. Plus, being patient with yourself when you experience a trigger may help reduce its overall impact. Even small changes to your daily routine can help support your overall well-being.

Some tips for feeling your best include:

- Getting outside and engaging in regular physical activity during daylight hours.
- Trying light therapy, which can mimic the light of the sun.
- Taking vitamin D to help when sunlight is limited.
- Staying connected to family and friends to reduce stress.
- Eating consistent balanced and healthy meals.
- Managing stress and practicing self-care.

Additional support

If you need more support, seeking help from a licensed professional can be a good idea. Both counseling (talk therapy) and cognitive behavioral therapy have been shown to help with managing behaviors associated with SAD. Medications, such as antidepressants, can also be helpful in conjunction with other remedies to reduce symptoms. Your provider can help you evaluate available treatments and decide which may be right for you.

If you’re not sure where to start, talking to your primary care provider can be a great first step. For more ideas on managing SAD, you can download our flyer.

Download our flyer

Part of our Healthy Merits Program?

Feeling your best means supporting your overall well-being, including your financial health. It can be especially helpful to keep an eye on spending during the winter months and all through the holiday season. This December, take on the Money Fast Challenge, which invites you to choose four days to spend no money. Track four no-spend days to participate. Log in through your Healthy Merits portal to learn more and get started.

This article is for informational purposes only and is not meant as medical advice.

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