A Guide to Coping with Seasonal Depression

Shorter, gloomier days in late fall and winter can bring on a familiar mood shift for many folks in the PNW. Low energy, wanting to stay home, carb cravings, and feeling “off” in a way that’s hard to shake? Yep—this may be Seasonal Affective Disorder (SAD).

We’ve officially made it past the shortest day of the year (December 21st—yay!), but summer still feels very far away. If you’ve been counting down the days until longer daylight and warmer weather, you’re not alone. The good news? There are ways to get through winter feeling more like yourself. One of the most effective tools I recommend is bright light therapy.

Light Therapy

I frequently recommend light therapy for clients with both seasonal and nonseasonal depression. The concept is simple but powerful: exposing yourself to bright light first thing in the morning mimics natural sunlight. This helps reset your circadian rhythm and supports healthy neurotransmitter levels—both essential for mood, energy, and sleep.

While light therapy does require a daily time commitment, one of its biggest advantages is its minimal side effects. Research has shown its benefits can be comparable to antidepressant medications, making it a favorable and accessible treatment option for many people.

Choosing a Light Box

Not all light boxes are created equal. Generally speaking, the more aesthetic the light box, the less likely it is to work. Many slim, portable, “cute” versions simply don’t emit enough light to effectively treat depression.

When shopping for a light box, look for one that:

• Emits 10,000 lux of UV-filtered white light

• Has a large screen (at least 12 × 17 inches)

• Allows for angle adjustment

A few reliable options include:

• Carex Daylight Sky – budget-friendly (~$130)

• Carex Elite – slim design (~$140)

• Northern Lights Desk Lamp II – higher-end (~$180–220)

The Center for Environmental Therapeutics (CET) maintains a list of light boxes used in research studies—great if you want something evidence-based.

How to Use Your Light Box 

Timing and consistency matter. Light therapy works best when used daily in the morning. You don’t need to stare directly into the light (actually please don’t—just like you wouldn’t stare at the sun). You can drink coffee, read, or scroll emails while it’s on.

For best results:

• Start with 20–30 minutes every morning, ideally between 5–8 a.m.

• Place the light slightly overhead at about a 30° angle

• Sit 10–14 inches from the screen (check your model’s guidelines)

• Most people notice improvements within 1–2 weeks

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Pro tip:

• If you feel jittery, overstimulated, or mildly nauseated → shorten the session

• If you’re not noticing much benefit → slowly increase up to 60 minutes

Boost Your Winter Wellness Routine

Light therapy works best when paired with other supportive habits. As tempting as hibernation can be, gently resisting it often makes a big difference. Try a new hobby, sign up for a hot yoga class, or switch up your routine.

Supportive winter habits include:

• Getting outside daily, even when it’s cloudy

• Keeping a consistent sleep schedule

• Checking vitamin D levels with your provider

• Eating nutrient dense foods

• Moving your body—morning exercise is especially helpful

• Staying socially connected—even brief interactions count!

When to Seek Professional Support

If depressive symptoms start interfering with work, relationships, or daily functioning, it’s worth talking with a mental health professional. They can help determine whether you’re experiencing SAD, another form of depression, or something else—and discuss treatment options tailored to you.

While light therapy is safe for most people, check with a clinician first if you:

• Have bipolar disorder

• Have certain eye conditions

• Take photosensitizing medications

The season may be dark, but you don’t have to be—support and small changes can make winter feel far more manageable.

Resources: 

American Psychiatric Association., & American Psychiatric Association. DSM-5 Task Force. (2013). Diagnostic and statistical manual of mental disorders : DSM-5 (5th ed.). Washington, D.C.: American Psychiatric Association.

Campbell PD, Miller AM, Woesner ME. Bright Light Therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med. 2017;32:E13-E25. PMID: 31528147; PMCID: PMC6746555.

Menegaz de Almeida A, et al. Bright Light Therapy for Nonseasonal Depressive Disorders: A Systematic Review and Meta-Analysis. JAMA Psychiatry. Published online October 02, 2024. doi:10.1001/jamapsychiatry.2024.2871

Panda S, Sato TK, Castrucci AM, Rollag MD, DeGrip WJ, Hogenesch JB, … Kay SA (2002). Melanopsin (Opn4) requirement for normal light-induced circadian phase shifting. Science, 298(5601), 2213–2216. doi: 10.1126/science.1076848 [DOI] [PubMed] [Google Scholar]

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