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Every year, millions of people — an estimated 5 percent of Americans - deal with the lethargy and low mood of winter seasonal affective disorder. What many of them don’t know is that the best time to prepare for winter depression is in the fall.

You can also <a href="https://www.washingtonpost.com/wellness/2023/10/05/winter-seasonal-affective-disorder-coping-strategies/" target="_blank">read this story as a text-only article.</a>

Narration on a comic panel reads: As the days get shorter and darker, now is the time for those who suffer from winter seasonal affective disorder (SAD) to check in and prepare. Illustration of a flower looking at the setting sun. One of their petals is wilting.

Narration: Winter SAD is probably caused by reduced daylight, which knocks our circadian rhythms out of sync and can affect brain circuits involved with mood. Illustration: The flower is drooping now with a tear drooping down their face. Labels of the wilting petals read: Low mood; excessive sleep; lethargy.

Narration: It is easier to prepare for and prevent winter SAD than to dig oneself out of depression. Here is what experts advise. Illustration: The flower in a snowy hole with a shovel trying to dig themselves out. They’re wearing ear muffs.

Narration: At the first sign of fatigue, start using a light box in the morning to help recalibrate your circadian rhythms. Illustration: The flower staring into a beaming lamp. They have stars in their eyes.

Narration: Check in with your doctor, who can help you navigate the coming season. Illustration: The flower talking to a doctor, holding a petal in their hand. Patient speech bubbles says: “Winter is always tough for me.” Doctor says: “I can help you with that.”

Narration: Medications can help treat SAD. Cognitive behavioral therapy has also been shown to reduce rates of recurrence the following winter. Illustration: SSRI labeled pill bottle and subscription: card that reads: Dr. Bloom, clinical psychologist. 

Narration: Reach out to your support networks. Quote bubble from Kelly Rohan, professor at the University of Vermont: “I don’t know what it is about seasonal depression that people tend to try to go it alone. Depression is a serious mental health issue. We wouldn’t try to figure out and treat our own cardiovascular issue or cancer.”  Illustration of a vibrant, colorful flower community.

Narration: It can be easy to go into hibernation mode when it starts becoming dark early, but try to maintain your routines. Illustration: Flowers lifting weights, chatting and singing. Labels: Exercise; socializing; hobbies.

Narration: Preparing early for these activities can make them easier to keep. Spot illustrations with labels: Make plans with friends, Popcorn and a banner that reads “movie Mondays;” Sign up for a new hobby, a flyer for cooking classes; Get the right winter gear for outdoor activities, a warm hat and socks.

Narration: People with winter SAD sometimes develop negative associations with the signs of autumn and winter. After preparing try to change your outlook and find new beauty in the shifting seasons. Illustration: Closer view of the flower’s eye with a winter scene reflected of a fir tree, sunset, and sparkling snow.

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If you or someone you know needs help, visit <a href="https://988lifeline.org/" target=_blank>988lifeline.org</a>, or call or text the Suicide &amp; Crisis Lifeline at 988.

Editing by Hannah Good and Tara Parker-Pope. Design editing by Christian Font. Copy editing by Susan Doyle.

Johns Hopkins University, PhD in Neuroscience

Harvard University, BA in Neurobiology 

Richard Sima is a neuroscientist turned award-winning science journalist who writes the "Brain Matters" column for The Washington Post's Well+Being desk. 

Richard Sima

University of Tennessee at Chattanooga, BFA in Graphic Design

Maryland Institute College of Art, MA in Illustration

Chelsea Conrad is a designer, illustrator and art director for Well+Being, health and wellness coverage at The Washington Post.

Chelsea Conrad

8 tips for coping with winter seasonal depression

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An illustration of a flower looking into a glowing lightbox.

Chelsea Conrad/The Washington Post

The Washington Post

SAD comic

Illustrations by Chelsea Conrad/The Washington Post

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