Managing Seasonal Affective Disorder (SAD): Practical Steps to Take Control of Winter Blues

As the days get shorter and temperatures drop, it’s normal to feel a bit off. But for some, this seasonal change brings more than just low energy and craving comfort food—it’s a type of depression called Seasonal Affective Disorder, or SAD. This condition hits hard in fall and winter, affecting mood, energy, sleep, and overall quality of life.

Here’s a breakdown of what SAD is, why it happens, and how to manage it based on the latest research. We’ll look at five powerful approaches to combating SAD, from light therapy to lifestyle changes, so you can start feeling better during the darker months.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a form of depression that tends to strike during colder, darker months. It’s thought to affect up to 10% of people in northern areas, and it’s more common among women. The main symptoms are:

• Low mood that lingers

• Losing interest in things you usually enjoy

• Fatigue and low energy levels

• Trouble concentrating

• Increased appetite, often for carbs

• Sleeping more than usual

Why does SAD hit during fall and winter? Reduced sunlight can disrupt your body’s natural rhythms and mess with serotonin and melatonin levels, which are key to regulating mood and sleep.

Effective Strategies for Managing SAD

SAD symptoms can be intense, but there are ways to manage them. Here are five proven strategies that can help:

1. Light Therapy: Brightening Your Mornings

One of the most effective treatments for SAD is light therapy. It involves sitting near a light box that emits bright light (around 10,000 lux) for 30 minutes each morning. This light mimics natural sunlight and helps keep your internal clock on track, which can significantly reduce SAD symptoms.

• Research Insight: Studies show that people who use light therapy often feel better and have more energy. It’s especially helpful if the lack of sunlight hits you hard in winter.

If you’re considering light therapy, check in with a healthcare provider to get a high-quality light box and make sure it’s safe for you.

2. Vitamin D: The Sunshine Vitamin

Vitamin D comes from sunlight, so it makes sense that many of us have low levels in winter. Low vitamin D is linked to depression, including SAD, so taking a supplement can be a good step for managing symptoms.

• Research Insight: Studies show people with SAD tend to have lower vitamin D levels. Supplementing can ease symptoms, especially if you’re already deficient.

Ask your doctor about checking your vitamin D levels and figuring out a good dose.

3. Cognitive Behavioral Therapy (CBT): Training Your Brain for Resilience

CBT is a type of talk therapy that helps you manage thoughts and behaviors. For SAD, CBT can focus on shifting negative thoughts about winter and creating strategies for managing low-mood days.

• Research Insight: Studies comparing CBT and light therapy found that both are effective, but CBT’s benefits last longer, with fewer symptoms returning in the next winter. CBT helps you change how you approach winter, making it a great long-term solution.

If SAD symptoms keep coming back year after year, CBT could be worth looking into for more lasting results.

4. Exercise: A Natural Mood Booster

Physical activity is great for mental health all year, and it’s especially helpful for SAD. Exercise raises serotonin and endorphin levels, which lift your mood naturally. A brisk walk in the fresh air or a solid workout indoors can make a real difference.

• Research Insight: Regular exercise during winter is linked to lower SAD symptoms. It boosts mood and counters fatigue and low energy, which are common with SAD.

Try to fit in 20–30 minutes of physical activity a few times a week. It doesn’t have to be intense; consistency is key!

5. Socializing and Staying Engaged

It’s tempting to hibernate when it’s cold and dark, but staying connected with friends, family, and your community can help. Social activities, whether it’s a quick virtual catch-up or meeting outdoors, can prevent the isolation that SAD often brings.

• Research Insight: While not in these five studies specifically, social connection is a well-known mood booster. Spending time with others raises serotonin levels and helps you feel supported, which can be especially helpful in winter.

Final Thoughts: Finding What Works for You

If you’re dealing with SAD, remember you’re not alone, and there are effective options for managing it. Light therapy and vitamin D supplementation are solid starting points, while CBT, exercise, and social connection can help support your mental health in lasting ways. With a few strategies in place, you can create a plan that works best for your needs.

As always, consult a healthcare provider to discuss any symptoms and treatment options, especially if you’re trying light therapy, new supplements, or therapy for the first time. Taking action early in the season can make all the difference in staying steady through the winter months.

How to Manage Stress and Stay Consistent at the Gym

Let’s be real—stress happens. Between work, life, and everything in between, it’s easy to feel like you don’t have the time, energy, or motivation to hit the gym. But here’s the thing: those are the moments when you need it most.

Exercise isn’t just about losing weight or building muscle—it’s a way to relieve stress, boost your mood, and take care of your mental health. Studies even show that physical activity releases endorphins (aka your body’s natural feel-good chemicals) that help combat stress and anxiety.

So, how do you manage stress and stay consistent in the gym, even on those tough days? Let’s break it down.

1. Acknowledge Your Stress and Give Yourself Some Grace First off, it's okay to feel stressed. We’ve all been there. The key is to give yourself a little grace and realize that fitness isn’t just about the body—it’s also about the mind.

You don’t need to be perfect, and you don’t need to smash a personal record every time you work out. A 10-minute walk or a few stretches can be just as beneficial on those high-stress days. Remember, something is always better than nothing!

2. Embrace the Power of a 10-Minute Workout Think you don’t have time? Think again. Research shows that even a quick 10-minute workout can boost your mood and reduce stress. In fact, studies have found that short bursts of exercise can be just as effective for mental well-being as longer sessions.

So when you’re short on time or energy, try this: alternate between bodyweight squats and push-ups for 10 minutes. You’ll get your heart rate up, get a little endorphin boost, and feel like you’ve accomplished something. Plus, you’ll probably end up feeling more motivated after that quick sweat session.

3. Use Stress as Motivation When stress hits, it’s tempting to skip your workout. But here’s a secret: exercise can actually be your best tool to combat stress. Physical activity lowers your body’s stress hormones (like cortisol) and bumps up endorphins, which help you feel better.

Think of your workout as “you time”—a chance to disconnect, blow off steam, and come out feeling refreshed. Whether it’s hitting the weights, going for a run, or even doing some light yoga, you’ll be surprised at how much clearer your mind feels after just 20-30 minutes.

4. Prioritize Scheduling and Preparation We all know life gets busy, and when things get hectic, working out is often the first thing to go. But if you schedule your workouts in advance, it’s much easier to stay on track—even on those crazy days. Research backs this up: people who plan ahead are more likely to stick to their fitness routine.

Set a time for your workout and treat it like an appointment. Prep your gym bag the night before or lay out your workout clothes. That way, when life gets in the way, there are fewer excuses. Even if it’s just three days a week, staying consistent is what counts.

5. Shift Your Mindset: Focus on Feeling Better, Not Being Perfect Let’s ditch the all-or-nothing mindset. If you can’t do your full workout, that’s fine. Focus on how you’ll feel afterward, not on doing everything perfectly. Research shows that people who focus on the emotional benefits of exercise (like stress relief or mood improvement) are more likely to stick with it long-term.

Instead of aiming for perfection, aim for progress. Getting yourself into the gym—even if it’s just for a quick session—will almost always leave you feeling better than skipping it altogether.

6. Have a Go-To “Stressed but Short on Time” Routine When you’re stressed, sometimes the hardest part is just figuring out what to do. That’s where having a go-to routine can help. Create a quick, effective workout that you can do on autopilot.

Here’s an example:

• 5-minute warm-up (walk or stretch)

• 10 minutes of bodyweight exercises (like squats, push-ups, lunges)

• 5-minute cool-down (more stretching or deep breathing)

Boom. 20 minutes, done. You’ve moved your body, cleared your head, and now you can tackle the rest of your day with a bit more energy and a lot less stress.

Conclusion: Managing stress and sticking to your gym routine doesn’t have to be complicated. Give yourself grace, stay flexible, and remember that even a little movement can make a big difference. Next time you’re feeling stressed, try one of these tips and watch how much better you feel afterward.

You’ve got this—stay relentless.

Are You Suffering From SADS?

Happy Tuesday!

As you all might have noticed, it's getting darker earlier and staying dark longer. Not only that but the temps are dropping. The fall chill has begun and will soon lead into winter. On top of that the days are generally more often cloudy and rainy… all of these are less than motivating to stay or get in shape, am I right?

These external conditions can lead to a few negative symptoms this time of year. Have you been feeling sluggish, lacking motivation, feeling sad, hopeless, guilty, having food cravings, trouble falling asleep or sleeping too much?

This could mean you are suffering from Seasonal Affective Disorder or SADS.

What causes this?

One of the major factors is that we get less exposure to sunlight leading to low vitamin D, low melatonin, low serotonin, and getting out of your circadian rhythm are all possible causes.

What can you do to help?

Vitamin D3 supplements, exposure to sunlight or UV lights, healthy diet, exercise, and seeking help from a professional can all help. Vitamin D3 is one of the cheapest supplements out there and is often something that we are low in this time of year due to low amounts of sun light. This is especially compounded for most of us in 2020 as we have been staying inside more this year than normal.

If you are feeling symptoms of SADS it might be worth your time to get a good vitamin D3 supplement to help get you back on your feet. It won’t be an instant fix but if you consistently take your D3 over the fall and winter you should come out this spring doing much better than you might have otherwise.

Diet and exercise not only improves overall health but also helps with improved energy, mood, and sleep. You might have noticed, during quarantine it was much harder to keep to your normal sleep patterns. Extended time in front of screens, less time moving, more time to grab snacks and eat junk. If you want to get back into a great circadian rhythm, starting a fitness routine and focusing on a healthy and balanced diet can go a long way to help you get back on track.

Need help with motivation to get into the gym? Don’t know what workouts to do? No idea where to start your new diet? We can help!

* All of the trainers at Relentless Fitness offer 2 free sessions to get you started.
* All trainers are at the minimum NCCA certified.
* Trainers can help provide nutrition guidance. Why Relentless Fitness?
* Relentless Fitness is a private training studio so that means NO MEMBERSHIPS!
* We are taking COVID seriously, and you should be too. This means:
* All entry to the facility is by appointment only.
* We require masks when entering and moving around the gym.
* We take temperatures and sanitize hands at the door.
* We required signed agreements from all clients stating that they have not had any symptoms, traveled to high risk areas, or been in contact with anyone with symptoms of COVID within the last 14 days.
* Our trainers will help keep distance with other clients.
* And our facilities are constantly cleaned and sanitized.

Don’t let 2020 keep you from crushing your goals! Relentless Fitness can help you finish out 2020 on a high note! Click the Get Set Up button in the top right to get scheduled with a personal trainer!