As the days get shorter and the temperature drops, many of us notice a shift—not just in the weather, but in our mood, energy, and overall sense of well-being. If you find yourself feeling more tired, less motivated, or just “off” during the fall and winter months, you’re not alone. You might be experiencing Seasonal Affective Disorder (SAD).
At West Holistic Medicine, we see this every year. And while it’s common, it doesn’t have to be something you just push through. There are real, effective ways to support your body and mind during the darker months, and our team is here to help.
What is Seasonal Affective Disorder? (SAD)
Seasonal Affective Disorder (SAD) is a seasonal pattern of low energy and mood changes that shows up when daylight hours decrease. It happens because reduced sunlight affects your body’s production of mood-regulating hormones and neurotransmitters.
The important thing to know? This isn’t “all in your head” and it’s not something you need to just tough out. It’s your body responding to environmental changes—and with the right support, you can feel significantly better.
Common Symptoms of SAD:
- Persistent low mood or feeling down most of the day
- Loss of interest in activities you usually enjoy
- Low energy and increased fatigue
- Difficulty concentrating or brain fog
- Changes in sleep patterns (often sleeping more than usual)
- Increased cravings for carbohydrates and weight gain
- Feelings of hopelessness or worthlessness
- Social withdrawal
If you’re experiencing several of these symptoms consistently during the fall and winter months, it’s worth talking to a healthcare provider.
Why Does SAD Happen?
SAD is linked to several factors:
- Reduced sunlight exposure affects your body’s production of serotonin (a mood-regulating neurotransmitter) and melatonin (which regulates sleep)
- Vitamin D deficiency from less sun exposure can contribute to low mood
- Disrupted circadian rhythm from shorter days can throw off your internal clock
- Nutrient deficiencies that aren’t properly addressed can compound symptoms
The good news? These are all things we can address with an integrative approach.
Our Team's Top Recommendations for Managing SAD
Our practitioners at West Holistic Medicine each have their own evidence-based strategies for supporting patients through seasonal depression. Here’s what we recommend:
Dr. Maltz's Approach: Light, Sleep & Circadian Rhythm
Get outside first thing in the morning. Even on cloudy days, natural morning light helps regulate your circadian rhythm and signals to your body that it’s time to be awake and alert.
Go to bed earlier. Your body naturally wants more rest in the winter. Honor that instead of fighting it.
Use a red light daily if needed. Red light therapy can support mitochondrial function, reduce inflammation, and help regulate sleep cycles—all of which can improve mood and energy.
Dr. Julia Afridi's Approach: Optimize Your Nutrients
Make sure Vitamin D is optimized. Vitamin D is the sunshine vitamin, and with less sun exposure during winter, levels can drop and contribute to lower moods. Get your levels checked and supplement if needed.
Get a full nutrient panel. Nutrients like B vitamins, magnesium, zinc, and omega-3s all play critical roles in mood regulation. If you’re deficient, no amount of willpower will fix how you feel.
Consider light box therapy. These devices provide the same types of light rays as the sun and can provide a real lift in mood. Place one near you while getting ready in the morning or use it at your desk during the day.
Exercise regularly. Movement increases levels of mood-boosting hormones like serotonin and endorphins. Even a 20-minute walk can make a difference.
Learn more about Integrative Family Medicine Physician, Dr. Julia Afridi >
Kitty Woo Ham's Approach: Ayurvedic Wisdom & Allergy Management
Start your day with stretching in bed. Bed yoga helps wake up both mind and body gently, especially when it’s hard to get out from under the covers.
Make yourself a warm, uncaffeinated beverage. Try herbal tea or an Ayurvedic blend like CCF tea (cumin, coriander, fennel seeds) with a splash of lemon juice. This warms up your gut and gently cleanses your digestive system.
Keep your body warm. In Ayurvedic medicine, staying warm—especially your core and extremities—is essential for maintaining energy and mood during colder months.
Get Vitamin D from sunshine mid-morning when possible, and consider individualized Ayurvedic recommendations based on your unique body type and imbalances.
Manage your allergies effectively. Allergies can cause brain fog and increase inflammation, which worsens depressive symptoms. Allergy drops are an effective way to teach your body to become immune to allergens and reduce symptoms long-term.
Darby's Approach: Grounding Rituals & Herbal Support
Try EFT Tapping. Emotional Freedom Technique (Tapping) is a powerful tool for managing anxiety, low mood, and overwhelm. It’s something you can do at home in just a few minutes.
Create cozy, grounding rituals. Make warm, nourishing dinners. Take magnesium baths. Sip calming herbal teas like lemon balm and holy basil in the evening. Find what works for you.
Add fermented foods like kimchi, sauerkraut, kefir, and yogurt to your meals. Your gut produces a significant amount of your body’s serotonin, and the beneficial bacteria in fermented foods can help support healthy serotonin production through the gut-brain connection.
Find small moments of comfort. Winter asks us to slow down. Let yourself rest, nourish, and turn inward without guilt.
Learn more about Integrative Nutrition Health Coach, Darby Carter >
You Don't Have to Suffer Through the Winter
Seasonal Affective Disorder is real, but it’s also manageable with the right support. Whether you need lab work to check your nutrient levels, ayurveda to find your balance, acupuncture to regulate your nervous system, or health coaching to build sustainable habits, our team is here to help you feel like yourself again.
If you’ve been struggling with low energy, brain fog, or persistent low mood this season, don’t wait. Reach out and let’s create a plan that works for you.
New Patients: Please fill out a registration form to schedule your first appointment
Returning Patients: Log in to your online portal to book
Or give our office a call at 512-814-0148, and we’ll be happy to help!
Medical Disclaimer: This blog post is for educational purposes only and does not constitute medical advice. The information provided should not replace consultation with a qualified healthcare provider. Treatment decisions should be individualized based on your personal health history, risk factors, and goals.