When the Seasons Change: Coping With Seasonal Affective Disorder in Washington

Written By Ariel Dompier

As the days in Washington grow shorter, the skies darker, and the air colder, many of us begin to feel a noticeable shift. Not just in the weather, but in our energy and mood. For some, this change is more than just a “winter slump”. It’s called Seasonal Affective Disorder (SAD), and it can affect both the body and mind, in real measurable ways.

First things first, I want to be clear, I’m not a doctor. Therefore, feel free to take this article with a grain of salt if you’d like, but I’ve personally experienced and struggled with SAD every year since moving to the Seattle area, over a decade ago. Over time, with help from healthcare professionals, lots and lots research, and even more trial and error; I’ve found some things that have genuinely helped me. My goal with this article is to share, what took me years to learn; in the hopes that it might help someone else, who may be struggling to figure out where to start; or perhaps help someone learn new tricks, that they haven’t considered yet.

What Is SAD?

According to Mayo Clinic, Seasonal Affective Disorder (SAD) is a type of depression that is related to changes in the seasons. For most people, symptoms start in the fall and winter months; and fade as spring returns. Less commonly, some experience SAD during spring and summer.

Common signs & symptoms include:

  • Persistent sadness or low mood

  • Loss of interest in activities, once enjoyed

  • Low energy and sluggishness

  • Changes in sleep (insomnia or oversleeping)

  • Increased cravings for carbs or sugar

  • Difficulty concentrating

  • Feelings of hopelessness, worthlessness or guilt

  • In more severe cases, thoughts of not wanting to live

If these symptoms sound familiar, know that you’re not alone; and that SAD is treatable.

My Personal Experience & What’s Helped Me Cope With SAD

When I first moved from the East Coast to Washington, I immediately noticed how the long, gray winters affected me. My energy dropped, my focus slipped, and I just didn’t feel like myself. I’d describe it as feeling “mellow”, even in times of pure joy; where I felt trapped in my “mellow” mood, regardless of what I did..

Over time, I’ve learned to expect this seasonal shift and plan accordingly. Here are some things that I’ve learned and have helped me during the dark seasons:

  1. Building a Sustainable Routine

  2. Exercising Regularly

  3. Using Light Therapy

  4. Practicing Good Nutrition

  5. Getting a Good Nights Sleep

  6. Connecting with People

  7. Not Being Afraid to Set Healthy Boundaries

I know a lot of these tips are easier said than done when reading them in a list like this. Hence, why I said it took me years to learn. I guess I should say it took me years of practice; to form good habits that support my mental health, long term. If you’re looking for more guidance on how to take action on one or all of the tips listed above; then keep reading. I’ve elaborated on each topic below, with extra details which I’ve gathered along the way from my personal experience, from professional healthcare providers; and through reading research articles (which I’ve linked throughout this article and listed in the resources section at the bottom of the page).

Let’s Break It Down!

  1. Building a Sustainable Routine 🏗️🌱🧾

    THE WHY: According to Ontario Psychological Association the predictable rhythms of a structured routine can help reduce our anxiety levels. Knowing what to expect or what to do next in a day limits the need for constant decision-making. Just removing this choice conserves some of our mental energy.

    In this way, routine is reassurance, freeing us from the mental overload of simply deciding what to do. This is especially useful for those experiencing depression or anxiety, those who feel that life is temporarily overwhelming. From this perspective, a routine represents a path forward, one manageable step at a time, towards progress.

    Need help creating a routine? Take a look at this article by Mental Health America, which has a printable, one-page ‘Planning Your Routine’ worksheet, that you can follow along with.

    Personal Note: When I first tried to “fix” my SAD, I tried implementing multiple new best practices all at once; and I quickly burned out. Now, I follow a “walk before you run” approach and I work to: start small, stay consistent, and build gradually. Small wins add up!!


  2. Exercising Regularly ⛹🏽‍♀️🚶🏽‍♀️🚴🏽‍♀️

    THE WHY: According to Mayo Clinic, physical activity helps the body manage stress by strengthening the systems involved in the “fight-or-flight” response. This includes benefits like lower blood pressure, improved immune function, and most importantly, a better mood.

    Not everyone has time (or energy) to hit the gym every day, especially during the dark, low-energy months. But the good news is you don’t need a fancy setup to get moving. There are plenty of simple, low-impact exercises you can do right from your home or desk that still make a big difference.

    An article published on LinkedIn shared these quick and easy exercises, you can sneak into your daily schedule:

    1. Seated leg raises: Strengthen your legs and engage your core while sitting at your desk

    2. Desk push-ups: Use your desk edge for a few incline push-ups to get your blood flowing; and just make sure your desk is stable

    3. Chair dips: Great for working your arms and shoulders; and just make sure your chair is stable

    4. Seated torso twists: Loosen up tension and engage your obliques while relieving stiffness from sitting

    5. Neck stretches: Simple but effective for releasing stress and tension, especially after long hours in front of a screen

    Even just 5–10 minutes of movement throughout the day can reset your energy and focus. You don’t have to do it all at once. Sprinkle these little “micro workouts” between meetings or when you’re feeling sluggish.

    Personal Note: Exercise is one of the top things that consistently boosts my energy during the dark months. Even if I don’t feel like doing it, I’m always glad I did afterwards. It’s a love/hate relationship for me. I don’t love it, but I like it once I’m doing it; and I love the results. For me, exercise makes me feel physically tired by the end of the day, which supports me in getting a good night sleep; so even though I’m physically tired, I’m not as mentally tired, as I am when I have a bad night sleep. Extra Note for #2: Instead of Desk Push-ups, I like performing this exercise against my kitchen counter while making dinner or when heating up a cup of tea.


  3. Using Light Therapy 💡👩🏽‍⚕️

    THE WHY: According to Harvard Health Publishing, light therapy may prompt improvement with very few side effects. It works by mimicking natural outdoor light, which can positively influence mood-regulating chemicals in your brain.

    The key is using a light box that emits 10,000 lux; a standard measurement of light intensity that’s been shown to be effective. Harvard also referenced the Center for Environmental Therapeutics (CET), which provides great educational tools on how to use light therapy safely. On their site, you can:

    • Take a self-assessment to help you and your healthcare provider determine the best timing and duration for light therapy

    • Learn about; and purchase CET-recommended products, such as:

      • Light therapy lamps (“happy lamps”)

      • Medically rated blue-light screen blockers

      • Negative air ionizers

      • Protective eyewear

    While light therapy is most commonly used for SAD, Harvard notes, it may help with non-seasonal depression, sleep disorders, and circadian rhythm issues; all with minimal side effects when used correctly.

    If you decide to try it, talk with your healthcare provider first to make sure it’s safe for you; especially if you have eye conditions or are taking medications that increase light sensitivity.

    Personal note: If you’re an Amazon shopper like me, HERE is the happy lamp I purchased 5 + years ago; and is still glowing strong.


  4. Practicing Good Nutrition & Hydration ⚖️🍓🍪😋 +💧

    THE WHY (Good Nutrition): According to the Cleveland Clinic, certain foods can directly support mood and mental clarity.

    • They recommend avoiding or limiting: sugar, alcohol, highly-processed starches and processed foods

    • They recommend leaning toward foods with:

      • Rich vitamin D: such as mushrooms, egg yolks, tuna, salmon, sardines, and fortified milk/yogurt/cereals - that are associated with better mood in low-light conditions

      • High vitamin C: such as oranges, kiwi, mango, bell peppers, broccoli, strawberries - which support immune health and mood

      • High-protein: such as beef, chicken, turkey, eggs; or chickpeas/lentils/tofu for vegans - because they supply brain-chemicals like dopamine and norepinephrine that influence motivation and focus

        • Other foods to consider are:

          • Sweet potatoes (rich in magnesium, which are linked to lowering anxiety)

          • Beets (which may reduce stress responses)

          • Walnuts (which support cognitive function)

          • Cocoa (which has polyphenols and antioxidant effects)

    THE WHY (Hydration): Mayo Clinic notes that water is our body’s principal chemical component, making up about 50-70 % of body weight depending on your size, and it plays roles in waste removal, temperature regulation, joint lubrication and protecting sensitive tissues. When we’re dehydrated, one result is drained energy and fatigue—a state that can amplify seasonal depression.

    U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

    • Roughly 3.7 liters (about 15.5 cups) of fluids per day for men

    • Roughly 2.7 liters (11.5 cups) of fluids per day for women

    Fluids includes water + other beverages + about 20 % from foods.

    Personal Note: During the cold months, it’s tricky to avoid hot toddy’s and rich pasta’s; so for me, I still enjoy the good stuff but I try and enjoy them in moderation at home. That way I can enjoy without thinking about it when I’m out and about at a nice restaurant. Regarding hydration, this can also be hard during the cold months, since; who wants to drink cold water when its 32 degrees outside. To combat this, I warm up my water before putting it in a container or to spice it up, I may add a lemon or orange slice(s) to warm water; so it tastes more like tea without consuming direct caffeine.


  5. Getting a Good Nights Sleep 🥱 😴

    THE WHY: Accordingly to Harvard Medical School, sleep hygiene is another pillar in navigating seasonal lows. Their article on “Overcoming Factors that Interfere with Sleep” covers key behaviors such as:

    • Avoiding caffeine, alcohol, nicotine and other stimulants that interfere with sleep

    • Turning your bedroom into a restful, low-distraction environment

    • Establishing a soothing pre-sleep routine

    • Going to sleep when you’re truly tired

    • Not watching the clock at night

    • Using natural light to keep your internal clock in check

    • Limiting or eliminating late naps

    • Eating lighter in the evening

    • Managing fluid intake so you’re not waking up to go to the bathroom

    • Exercising earlier in the day rather than right before bed

    Personal Note: I’m naturally a light sleeper and I have always had trouble falling back to sleep. Something new that I’ve been trying, before bed and during the night when I have trouble falling back to sleep, is deep breathing. I purposely don’t count how long I’m holding my breathe for or releasing it for (because for me, that ends up stressing me out, if I don’t hit the marker each time). For me, I just take 5-10 deep breathes, where I’m letting my chest and stomach fill up and push out a bit with air (while breathing through my nose) and letting my breathe out (when it feels natural) through my mouth. I’ve notice this has calmed me down and relaxes me as I’m going to bed.


  6. Connecting with People 🖇️ 👥

    THE WHY: According to Mental Health America, in one compelling study, a key difference between very happy people and less-happy people are good relationships.

    They recommend to:

    • Enroll in a class that intrigues you

    • Join a book group, hiking club or other group

    • Volunteer

    • And if you’re super shy or have a lot of anxiety that’s preventing you from trying one of the ideas above; consider working with a therapist

    Personal Note: If you’re a Washington native or a transplant like me, making friends as an adult can feel… awkward. What’s helped me most of all, is staying positive and open-minded. If one of my efforts fail, I take a moment to lick my wounds, then work to pick myself back up; and try, try again. Finding friends as an adult takes effort and a willingness to be comfortable being uncomfortable for a bit, but it can definitely be worth it. Other resources I’ve tried and have had success with is the app Bumble for Friends, checking out my local Facebook Events and researching for Local Pop-up Markets. You never know where you might make a friend.


  7. Not being afraid to set healthy boundaries 🍏🚫🙌🏽

    THE WHY: According to Mayo Clinic, setting healthy boundaries is necessary for your health and the health of your relationships. Living within these boundaries you create is crucial to lowering stress and increasing satisfaction in life, particularly with the responsibilities and tasks in your personal life and work.

    Anxiety and stress develop when you take responsibility for others' emotions, behaviors and thoughts. Many anxieties people experience are due to poor boundaries.

Personal Note: This is a tricky one and is something I’m still working on every day. Even though I haven’t created all the healthy boundaries that I’d like to; just implementing one healthy boundary (which may take time and practice) here and there can make all the difference.

A Few Final Thoughts 💬

I just want to emphasize again: I’m not a medical professional. Everything I’ve shared here comes from my own experience and from reputable sources I’ve read over the years. These are simply the things that have helped me support my mental health during the dark seasons.

If any of this resonates with you, I encourage you to read these sources, chat with your healthcare provider, and see what might be right for you. Everyone’s needs are different, and there’s no one-size-fits-all solution.

And remember, don’t feel pressured to do everything all at once. It can be overwhelming to change too much too fast. Maybe start with one or two small things that feel manageable and build from there when the time is right. Progress, not perfection, is what makes a routine sustainable.

Wishing you all the best as you find what works for you, and I hope this winter brings a little more light, both outside and within. 🌤️

Be Well. 🐝 😌

Hey there!

Thank you for reading and welcome to the Always Celebrating Photography blog; a visual journey through my work, travels, tips and tricks; and everything in between. Stay tuned for more stories behind the lens!

Subscribe Here!

References & Resources

Ariel Dompier
Previous

The Ultimate Wedding Planning Checklist (From a Photographer Who’s Been There!)
Next

FALL in Love with Washington: Autumn Activities from Small Towns, Farms, Wine, and More