Treatments to combat seasonal depression
If you’re diagnosed with SAD, there are 3 main recommended treatments:
You and your doctor will decide on the right treatment for you, based on how severe your symptoms are and how you’re coping with them.
You may need a combination of treatments, and it can take time to find what works for you. It’s also recommended that you try lifestyle changes, such as the self-care tips above.
Bright light therapy for winter depression
Bright light therapy can be used on its own or with antidepressants (see below). You use special lamps and light boxes to boost light exposure to the hypothalamus in your brain. The theory is that bright light helps rebalance the production of melatonin and serotonin, and reset your body clock.
Most people can use light therapy safely. But if you have an eye condition, are taking any light-sensitizing medication or aren’t sure, discuss it with your doctor to make sure it’s suitable for you.

What is bright light therapy?
It’s been used since the 1980s using special lamps and light boxes to boost light exposure to the hypothalamus in your brain.
How does bright light therapy work?
The theory is that bright light helps rebalance the production of melatonin and serotonin and resets your body clock.
Where can you get a SAD lamp and which ones are best?
Light boxes are available to buy or hire, or at some medical facilities.
Make sure you choose one with a UV filter and light dispersion to protect your eyes. Yale School of Medicine has more information on the best light boxes to try.
SAD light boxes are usually 20 times brighter than ordinary indoor light.
The best-studied devices give out 10,000 lux of light.
How to use a light box
- a review found that you should try it for at least 2 weeks to see if it’s having an effect
- try to use it every day at the same time, including weekends and vacations
- if early-morning light therapy isn’t helping after 2 weeks, some studies suggest trying a 30-minute evening session as well
- most people with winter depression start using light boxes in the 2 to 4 weeks before their symptoms start in the autumn, and stop in spring and summer
Does bright light therapy work?
Several high-quality trials have found it can reduce the severity of SAD symptoms, with improvement or remission in about 60% of people who try it.
Are there any side effects from bright light therapy?
Side effects are mild and reversible – the most common are eye strain and headaches, but they can also include anxiety, agitation, fatigue and insomnia (if used too late in the evening or too early in the morning).
These usually settle down if the dose (time in front of the light) is reduced – see your doctor if they persist.
Dawn simulation or sunrise alarm clocks for winter depression
Sometimes used as an alternative or add-on to bright light therapy, this involves using an alarm clock that wakes you up gradually with progressively brighter light in the morning.
How effective are sunrise alarm clocks?
It’s been shown to be effective at reducing SAD symptoms in several small research trials, with improvement or remission in about 65% of cases.
Antidepressants
Antidepressants are often recommended alongside light therapy:
- they’re thought to be most effective if taken before the start of winter, as they can take around 4 to 6 weeks to have an effect
- they should be slowly reduced at least 2 weeks after the end of the winter season
- they can include selective serotonin reuptake inhibitors (SSRIs), such as sertraline and fluoxetine
- if you don’t respond to SSRIs or can’t take them, bupropion may also be used. This increases a brain chemical called dopamine, which is involved in calming and pleasure sensations
Psychotherapy
Psychological treatments are also often recommended, either alone or in combination with other treatments:
- cognitive behavioral therapy (CBT) is based on the idea that how we think and behave affects the way we feel. It can teach you to challenge dysfunctional thoughts about winter, and change behaviors such as socially isolating (hibernating)
- CBT adapted for SAD has been shown in trials to be helpful, with remission expected in about 50% of cases
- counseling is another type of talking therapy that’s sometimes used, as is psychodynamic therapy – which involves seeing if anything in your past is affecting how you feel today
Treatment for summer depression
Summer depression is generally managed with the same treatments that are used for other types of depression. This can involve antidepressants, psychotherapy, or a combination (see above).
Getting urgent help
For many people mood changes with season changes can be normal but in rarer cases you might find that it has triggered your mood to feel very low. There is lot’s of help available. If you feel distressed or need urgent help, it’s best to get help immediately by going to the emergency department or calling for help.
Are you or someone you know in distress or thinking about hurting themselves?
In the US, you can contact the Suicide & Crisis Lifeline by calling 988 toll-free, or using the website’s Lifeline Chat. Or contact the Crisis Text Line by texting HOME to 741741.
In the UK, you can contact Samaritans for free from any phone by calling 116 123. Or check mental-health charity Mind’s list of crisis helplines.