If you’ve noticed that you tend to get particularly sad around the winter, I’m sorry to break it to you but you’re not just allergic to the cold. It could be that you have seasonal affective disorder (SAD) — a very real form of depression that occurs during specific seasons, usually in the winter when there’s less sunlight outside. Not only is it very real, but it can also be very debilitating. If you already struggle with your mental health, the fact that it’s cold out and the sun’s setting at 4pm can really take a toll on you. I know for me, I already have very little motivation to get up and do anything when I’m in a depressive state. So if it’s cold and dark outside? I almost don’t stand a chance. But glueing myself to my couch and letting myself take 3-hour naps doesn’t exactly help my mental health — and if you feel the same, you’re not alone.

Battling SAD (aptly named, I know) can feel almost impossible sometimes, but it’s not. It’s going to take a little structure, but with a few changes in your schedule and some intentional work, you can make Seasonal Affective Disorder your betch.

How To Combat Season Affective Disorder

Schedule Your Day

“I’ve noticed in my practice that timing really matters with SAD,” Salwa Miller, LCPC, tells Betches. “Structure your day to take advantage of natural light whenever possible.”

If you know you have something really demanding to do, Miller advises to schedule it for when there’s a lot of light out. And it’s not just so you’re productive, you want to help your body get used to doing things when there’s light out.

Get Moving

Look me in the eyes when I say this: You need to move your body, I don’t care if you take a walk around the block or start pilates — just do some sort of physical activity.

“When it comes to exercise, I’m quite firm with my clients: it’s not optional during SAD season,” Miller says. “Think of it as medicine.”

See Your Friends

Pull out your social calendar, and set some weekly coffee dates, FaceTimes, literally anything where you’re regularly in contact with people who make you happy. “Social connections are crucial, though I know they’re often the first thing to slip,” Miller says. “The isolation that comes with SAD can be insidious, but consistent social contact acts as an anchor.”

Prioritize Sleep

If you’re not getting enough sleep, you’re basically setting yourself up for failure.

“Sleep becomes especially critical during these months,” Miller says. And there are ways to really optimize your sleep. Get yourself some blackout curtains (but do not close them during the day). Also, you 100% want to set times for you to sleep and wake up. And I’m so sorry to break it to you, but you’re going to have to avoid screens before sleeping — that means no TikTok scrolling before bed.

Eat Well

Nutrition is always super important, but it’s especially important if you suffer from SAD. Miller says that she sees a lot of clients who have vitamin D deficiencies, and even though she can’t prescribe supplements, she always encourages getting vitamin D levels checked and to eat vitamin D-rich foods like fatty fish and eggs.

Make A Plan

Your best friend in tackling SAD is going to be a plan.

“I ask my clients to pay attention to their patterns, starting in early fall,” Miller says. “This helps us spot early warning signs and adjust course before symptoms become overwhelming.” And when you notice yourself falling into those patterns, go for a walk, plan to meet with friends — do anything that you know will boost your mood. And remember that asking for help is not a sign of weakness. We’re all struggling, and now’s the best time to lean on one another.