Seasonal Affective Disorder: Natural and Medical Treatments That Work
As the days grow shorter and the skies turn gray here in the Willamette Valley, many people begin to feel their mood shift with the season. If you’ve noticed a drop in energy, motivation, or joy during the fall and winter months, you’re not imagining it—and you’re not alone. You may be experiencing Seasonal Affective Disorder (SAD), a subtype of depression that follows a seasonal pattern.
At Thrive Integrative Psychiatry, we understand that mental health is seasonal too. Let’s explore what SAD is, what causes it, and the most effective natural and medical treatments available—all backed by science and actionable for your everyday life.
🌀 What is Seasonal Affective Disorder (SAD)?
SAD is a form of major depressive disorder (MDD) that typically begins in late fall and lifts in spring.
Symptoms include:
Persistent low mood
Fatigue and oversleeping
Craving carbs or overeating
Social withdrawal (“hibernation mode”)
Difficulty concentrating
About 5% of adults in the U.S. experience SAD, and many more experience a milder version called “subsyndromal SAD” or “winter blues.”
Citation: American Psychiatric Association. (2022). Seasonal Affective Disorder. https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder
🌤️ What Causes SAD?
SAD is likely caused by a combination of biological and environmental factors:
Reduced sunlight exposure disrupts the body’s internal clock (circadian rhythm), affecting mood-regulating hormones.
Lower serotonin levels are linked to depressive symptoms.
Melatonin overproduction can lead to increased sleepiness and lethargy.
People in higher latitudes, like the Pacific Northwest—including Yamhill County —are more susceptible due to significantly reduced winter daylight hours.
🌱 Natural Treatments That Help
1. Light Therapy
First-line treatment for SAD, recommended by the American Psychiatric Association.
A 10,000-lux light box used for 20–30 minutes each morning can significantly improve symptoms.
Must be used consistently within 1 hour of waking.
Don’t have a light box? Go outside in the morning for 10-20 minutes. Even if it’s overcast or raining, the daylight will still increase serotonin
Citation: Golden, R. N., et al. (2005). The efficacy of light therapy in the treatment of mood disorders. American Journal of Psychiatry, 162(4), 656–662. https://doi.org/10.1176/appi.ajp.162.4.656
2. Vitamin D Supplementation
Low levels of vitamin D are common in those with SAD.
Supplementing with 2,000–5,000 IU daily may improve mood, especially when blood levels are deficient. Check your levels with your PCP.
Citation: Bertone-Johnson, E. R., et al. (2012). Vitamin D and depression: a systematic review and meta-analysis. American Journal of Epidemiology, 177(11), 1029–1040. https://doi.org/10.1093/aje/kws159
3. Exercise
Regular aerobic activity has been shown to reduce depressive symptoms—as effective as some antidepressants for mild to moderate depression.
BONUS: Outdoor movement offers bonus benefits by combining exercise with natural light exposure.
4. Nature and Outdoor Time
Forest walks, riverside strolls, or even sitting by a window can reset the nervous system.
Oregon’s outdoor access is a healing asset—bundle up and get outside, even on cloudy days.
💊 Medical Treatments for SAD
1. Psychiatric Medications
SSRIs (Selective Serotonin Reuptake Inhibitors) are often used to treat SAD.
Common medications include sertraline (Zoloft), fluoxetine (Prozac), and bupropion (Wellbutrin XL—sometimes used preventively starting in fall).
Work best when started early in the season before symptoms escalate.
Citation: Lam, R. W., et al. (2006). Efficacy of extended-release bupropion in the treatment of seasonal affective disorder. Journal of Clinical Psychiatry, 67(5), 761–767. https://doi.org/10.4088/JCP.v67n0513
2. Talk Therapy
Cognitive Behavioral Therapy (CBT) tailored for SAD can be as effective as light therapy—and with longer-lasting results.
Focuses on behavioral activation, reframing negative thoughts, and building resilience during winter.
Citation: Rohan, K. J., et al. (2004). Cognitive-behavioral therapy vs. light therapy for SAD. American Journal of Psychiatry, 161(5), 853–856. https://doi.org/10.1176/appi.ajp.161.5.853
3. TMS (Transcranial Magnetic Stimulation)
For those with treatment-resistant SAD, TMS may be a powerful option.
Non-invasive, FDA-cleared, and available at our clinic.
Stimulates the mood-regulating areas of the brain without medication side effects.
✅ Actionable Tips for Beating the Winter Blues
✅ Use a 10,000-lux light box each morning (20–30 min)
✅ Take 2,000–5,000 IU of vitamin D3 with food
✅ Get outside at least 3x/week, even in clouds
✅ Move your body regularly—walk, stretch, dance
✅ Consider talk therapy or medication if symptoms persist
✅ Ask us about TMS if other treatments aren’t helping.
📚 Further Reading & Resources
American Psychiatric Association: SAD
Harvard Health: Light Therapy
Winter Blues by Dr. Norman Rosenthal (the pioneer of SAD research)
🌟 Final Thought
You don’t have to tough it out or wait for spring to feel like yourself again. If the changing seasons affect your mood, your energy, or your joy—reach out to us today (503) 379-0208. Seasonal depression is real, and it’s treatable. With the right combination of natural support and clinical care, you can move through the winter with strength and light.