Rachel is an outdoor industry professional with over 15 years of experience — she started as a ski instructor in 2009 and hasn't really stopped moving since. She's completed a thru-hike of the Appalachian Trail, spent a year living and traveling full-time out of a van, and has logged years of sport climbing, bouldering, skiing, and backpacking across the U.S..

She writes about all of it here: gear that actually works, lessons that took miles to learn, and the kind of practical trail knowledge that doesn't talk down to you. This blog is built on the belief that getting outside is for everyone — not just the people who go hardest, fastest, or have the most expensive kit. You'll find AT journals, gear reviews, trip logs, and honest advice across all of it. No gatekeeping.

Seasonal Affective Disorder Coping Strategies That Actually Help

Disclaimer: I'm not a doctor or mental health professional. This post is based on my own experience with SAD and research into evidence-based strategies. If you think you might have SAD, please talk to your primary care physician, psychiatrist, or therapist — they can help you figure out what combination of treatments makes sense for you.

For a lot of outdoor people, winter isn't just cold — it's a wall. The trails get harder to access. Daylight disappears before you're off work. The thing that regulates your mood and gives you a sense of self — being outside, moving your body, covering miles — gets taken away right when your brain needs it most.

That's how it started for me. The aches, the low motivation, the fatigue, the social anxiety — all of it hit hardest in winter. What I didn't fully understand at the time was that it had a name: Seasonal Affective Disorder. And it wasn't just winter blues. Over the years, those feelings crept further into my life until they were there year-round.

This post is about what I've learned — both from living with it and from looking at what actually works. If winter is hard for you, you're not alone, and there are real strategies that help.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a subtype of major depressive disorder tied to seasonal changes, most commonly beginning in late fall and lasting through winter. It affects an estimated 5% of Americans, and up to 26% experience some version of the "winter blues" — a milder form that still impacts daily life.

The mechanism is well understood: reduced sunlight disrupts your circadian rhythm, increases melatonin production (which makes you feel sluggish and want to sleep), and reduces serotonin — the neurotransmitter that helps regulate mood. The further you are from the equator, the higher your risk. New England winters, for reference, are not doing us any favors.

Symptoms can include persistent low mood, fatigue, difficulty concentrating, social withdrawal, changes in sleep, and increased carbohydrate cravings. For hikers and outdoor people specifically, there's often an additional layer: the loss of the activity that grounds you. When the trails are icy, the days are short, and getting outside feels impossible, that compounds everything else.

Seasonal Affective Disorder Coping Strategies

These are strategies I've used, organized by what the evidence says and layered with what's worked for me in practice. Most people need more than one approach — think of this as a menu, not a prescription.

1. Light Therapy

This is the most evidence-backed non-medication treatment for SAD, and it's the one I'd try first. Research consistently shows that bright light therapy reduces SAD symptoms significantly — one meta-analysis identified it as a promising first-line non-pharmacological treatment.

The protocol matters: use a lightbox that emits 10,000 lux, for 20–30 minutes daily, ideally in the morning before 10am, positioned about a foot away at eye level. Don't look directly into it.

I use a "happy light" at my desk in the evenings while I'm writing, reading, or working — it's not the clinically optimal timing, but it's what I can actually stick to, and I notice a difference. Morning is better if you can manage it. The key is consistency, and starting early in the season before symptoms fully set in.

You don't need a prescription for a lightbox. They're available online and at most big-box stores, and prices have come down a lot. If you want guidance on timing or whether it's appropriate for your specific situation, talk to your doctor first — it's not recommended for everyone.

2. Get Outside Anyway

This one sounds obvious and also feels impossible when you're in it. I know.

Here's what helps me reframe it: outdoor exercise during daylight hours hits two things at once — natural light exposure and movement — and both are independently effective for SAD. Even on overcast days, outdoor light is significantly brighter than indoor light and does more for your circadian rhythm than being inside under artificial lighting.

You don't need a trail. You don't need good conditions. A 20-minute walk at lunch when the sun is out counts. If you're in a place where winter hiking is feasible, go — snowshoes are cheap at yard sales and make otherwise impassable terrain walkable. Skiing, snowshoeing, fat biking — winter has its own version of every outdoor activity, and getting outside in the cold, even briefly, is one of the better things you can do for your brain.

For the days when it's genuinely not possible, even sitting near a window during daylight hours helps.

3. Exercise — Even Bad Exercise

Research has shown that exercise can decrease symptoms of SAD. It releases endorphins, which can reduce depression symptoms. This isn't new information, but it's worth saying plainly: endorphins are the most accessible natural mood regulator you have, and they work.

The barrier with SAD is that the disorder itself kills motivation. The trick I've found is removing the decision from the equation. When I join a gym near my workplace, I go before or after my shift — I'm already there, so the activation energy required is nearly zero. Even a short, low-effort workout beats staying home. Even a crappy workout counts.

If a gym isn't in the budget, free options work too: YouTube workout videos, running, bodyweight training at home, hiking. The modality matters less than the consistency.

4. Vitamin D (and a Few Others)

Most people in the Northeast become vitamin D deficient in winter — there's simply not enough sun for your skin to synthesize it. Vitamin D plays a role in serotonin production, and deficiency is associated with depression.

I take 5,000 IU of Vitamin D3 daily through winter. Pair it with calcium in your diet to help with absorption. Vitamin B12 in liquid form can help with energy. If you're feeling extra sluggish or dehydrated in the dry winter air, electrolytes help — Pedialyte or a general electrolyte mix. A daily multivitamin covers the gaps.

As with anything supplement-related, it's worth getting your levels tested before loading up on anything — your doctor can run a simple blood panel.

5. Journaling

It doesn't have to look good. It doesn't have to be a leather-bound notebook with a fountain pen like Instagram would have you believe.

What works for me: making a list of what's worrying me, then working through it. Things I can fix go on a plan. Things I can't control get crossed out. Sometimes I write what I'm grateful for. Sometimes I just make lists of things that feel good. Sometimes I doodle. The point is to get it out of your head and onto paper, which creates some distance from it.

Start small — five minutes twice a week. Build from there. It's a low-cost, zero-side-effect intervention that genuinely helps process the mental load that SAD tends to pile on.

6. Aromatherapy and Sensory Comfort

This one sounds soft but it works, especially as part of a wind-down routine. An essential oil diffuser or good candles, combined with tea and something calming — an online yoga class, a meditation session (Headspace and Calm are both solid), or just reading — can meaningfully reduce anxiety and help regulate your nervous system in the evenings.

Good combinations: lavender and eucalyptus with rosemary, orange and peppermint, or lemon with eucalyptus and peppermint. Diffusers are inexpensive — TJ Maxx usually has them on sale.

Paired with light therapy and some movement earlier in the day, an evening wind-down routine creates a rhythm that SAD tends to disrupt. Giving your body consistent signals about when to calm down helps.

7. Social Connection

SAD makes you want to isolate. That's one of the more insidious parts of it — the thing that would help (being around people, talking, feeling less alone) is exactly what feels hardest.

I'm not going to tell you to just push through it and go to parties. But low-stakes social connection matters. Invite a friend on a short hike instead of a dinner out. Text someone instead of calling if that's easier. Volunteer at an animal shelter once a month — animals are genuinely good for anxiety and depression, and it gets you out of the house with minimal social pressure.

If you have a pet: use them. Cat purrs have documented calming effects. Dogs are excellent anxiety and depression regulators. Curl up with them.

8. Food

Comfort food isn't the enemy. Complex carbohydrates give you a quick energy boost that can help lift your mood — pasta, rice, oatmeal, bread. The research on carbohydrate cravings in SAD suggests this may actually be your body trying to self-regulate serotonin. Pair it with something enjoyable and it works better.

The caveat is moderation and balance, not restriction. Eating poorly overall makes everything worse. But a good bowl of something warm and comforting as part of an otherwise decent diet is not a problem.

9. Therapy and Medication

Both are real options and neither is a last resort.

Cognitive-behavioral therapy, specifically a form called CBT-SAD, has strong evidence behind it. It helps identify and challenge the negative thought patterns that SAD amplifies, and builds coping skills that carry over season to season. If you're not already working with a therapist, winter is a good time to start.

Antidepressants — particularly bupropion (Wellbutrin) and SSRIs — are effective for SAD when other interventions aren't enough. This is a conversation to have with your doctor or psychiatrist. There's no award for white-knuckling through something that medication could genuinely help.

The Outdoor People Problem

Something I haven't seen written about much: SAD hits differently when the outdoors is your primary mental health tool.

For people who hike, backpack, or spend serious time in the woods, the loss of that access in winter isn't just inconvenient — it removes the thing you rely on to regulate everything else. You already know what it feels like to spend a week in the backcountry and come back feeling like a functional human being. You know what three days on trail does for your head. Winter takes that away, and there's no clean substitute.

What I've found helps: treat winter outdoor time with the same intentionality you treat a trail trip. Plan it. Put it on the calendar. It doesn't have to be a big thing — a snowshoe through the woods near your house, a winter hike on a familiar trail, a walk in the cold with good layers. The planning itself helps, because it gives you something to look forward to, which is its own form of treatment for depression.

And if winter hiking genuinely isn't accessible, start planning your first spring trip now. Having a goal on the horizon does something. It's not nothing.

Talk About It

So many people are going through exactly what you're going through. Winter is the easiest time to feel alone — and the feeling is a lie. You are not alone in this.

If you're feeling down, unmotivated, or struggling to get through the day, tell someone. A professional, a friend, a family member. The more we talk about it, the less weight it carries.

If you're having thoughts of suicide or self-harm, please reach out now. The 988 Suicide and Crisis Lifeline is available 24/7 — call or text 988. The Crisis Text Line is available by texting HOME to 741741. You don't have to be in crisis to use them — they're there for anyone who's struggling.

You can also reach me through my contact page. I'm not a professional, but I'm here to listen.

FAQs

What's the difference between SAD and regular depression? SAD follows a seasonal pattern — it typically starts in fall or winter and remits in spring and summer. To be formally diagnosed with SAD, symptoms need to coincide with the season for at least two consecutive years. That said, if you're struggling, you deserve support regardless of whether you've hit that diagnostic threshold yet.

Does light therapy actually work? Yes, consistently. It's one of the most evidence-backed non-medication treatments for SAD. The key is using the right equipment (10,000 lux) consistently, ideally in the morning. It works best as part of a broader approach rather than as a standalone fix.

Can getting outside in winter actually help if it's cloudy? Yes. Even overcast outdoor light is significantly brighter than indoor light and still affects your circadian rhythm. Natural light exposure during the day, even in small amounts, is meaningfully better than staying inside under artificial lighting.

When should I see a doctor about SAD? If symptoms are persisting for more than two weeks, interfering with your daily life or relationships, or if you're having thoughts of self-harm, see a doctor. SAD is treatable — there's no reason to wait until it's severe.

Is SAD more common in outdoor people? There's no data I'm aware of on this specific question. But anecdotally, people who rely heavily on outdoor activity for their mental health tend to feel the winter loss of that access acutely. It's worth factoring into how you think about your own winter mental health strategy.