The days are getting shorter and darker as winter approaches, which can be a blow to mental health for many Americans.
About 5% of U.S. adults suffer from seasonal affective disorder, also known as SAD or winter depression, with symptoms usually developing during the fall and winter months, according to the American Psychiatric Association.
Patients feel depressed, may eat more or sleep too much, have less energy and lose interest in things that normally give them pleasure.
“SAD is clinical depression. That surprises a lot of people — I think they confuse it with the winter blues,” Kelly Rohan, a psychology professor at the University of Vermont who has been studying the condition for more than 20 years, previously told TODAY.
Therapist Tip of the Day: Walk in the Morning to Ease Winter Depression
SAD is linked to changes in a person’s internal biological clock due to less sunlight in winter, the American Psychiatric Association notes.
That’s why going out for a walk first thing in the morning after sunrise can help — it’s an organic way for the body to get sunlight and resynchronize its internal clock, Rohan noted.
You’ll get much more light than a light therapy box — a device that mimics sunlight — can provide, she said. You'll also get the added health benefit of physical activity. Walking itself boosts mood and eases anxiety.
Download the Start TODAY app to join the 30-day walking plan to feel calmer and happier as you enter the holiday season.
Why It Matters
People with SAD may have a slow-running biological clock — their melatonin production is shifted later than it should be, so when morning comes, their bodies are telling them it’s still night, Rohan said.
They essentially have too much melatonin, psychiatrist Dr. Sue Varma previously told TODAY, which is a hormone the brain produces in response to darkness.
Being exposed to light first thing in the morning should cut off that melatonin production and shift the biological clock back the way it’s normally functioning in the summer time, Rohan noted.
How to Get Started
Go for a walk after sunrise and definitely before 10 a.m., Varma advised.
“It shuts off that melatonin. It says to the brain, ‘Hey, wake up,’” she said.
The most difficult months for SAD sufferers are usually January and February, though a sense of dread can start earlier, Rohan said.
Make a brisk morning walk your go-to routine to feel better.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
