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Writer's pictureTammy Narance

Coping with Seasonal Affective Disorder while living in the Midwest

Updated: Oct 18, 2023


As we head into October and enter the colder months, Midwesterners may find themselves wrestling with Seasonal Affective Disorder (SAD). SAD is a type of depression that typically occurs during the fall and winter seasons when daylight hours are shorter, and the weather is colder. The combination of reduced sunlight and frigid temperatures can take a toll on mental health. Here are a few strategies for coping with SAD and improving your well-being during the Midwest's gloomy winters.


One of the most effective treatments for SAD is light therapy, also known as phototherapy. Light therapy involves exposing yourself to a bright light that mimics natural sunlight. This can help regulate your body's internal clock and improve mood. Consider investing in a lightbox designed for SAD therapy.

Use it for 20-30 minutes each morning to kickstart your day with a burst of light.


During the winter months, it's crucial to make the most of the natural daylight available. Open your curtains and blinds during the day to allow sunlight to enter your living space. Spend time outdoors when you can, even on chilly days. A short walk during your lunch break or a weekend hike can do wonders for your mood.

SAD can disrupt your daily routine, making it essential to establish and stick to a consistent schedule. Set regular sleep and wake times, and try to maintain a healthy diet and exercise routine. Routine provides structure and stability, which can help combat the symptoms of SAD.


Physical activity is a great way conteract to SAD. Regular exercise releases endorphins, which can boost your mood and reduce symptoms of depression. The Midwest offers a variety of winter sports and activities like ice skating, skiing, and snowshoeing. Find an activity you enjoy, and make it a part of your weekly routine.


Isolation can worsen the symptoms of SAD. Make an effort to connect with friends and family regularly, even if it's through video calls or virtual gatherings. Engaging in social activities can provide emotional support and combat feelings of loneliness.


Practicing mindfulness and meditation can help manage the symptoms of SAD. These techniques can reduce stress and anxiety, improve your mood, and enhance overall well-being. Consider incorporating mindfulness exercises into your daily routine to stay mentally grounded.



If your SAD symptoms persist or become severe, don't hesitate to seek professional help. At Kairos Constructive Counseling, Tammy and Alayne would be willing to help tailor an approach that fits your needs and provide support through the of winter season. Remember that you're not alone in this struggle, and there are numerous resources available to help you find relief and enjoy a fulfilling life, even during the darkest days of winter.

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