How to Prevent Seasonal Depression Before It Starts, According to a Mental Health Expert
With autumn here and daylight hours quickly shrinking, now’s the perfect time to prepare before the symptoms of seasonal depression begin to appear. SAD, a form of winter depression, affects an estimated 7% of the UK population each year.
In fact, Google searches for SAD hit 15.6 million in the UK in 2024, with nearly a quarter of Brits looking online for advice. These searches consistently peak in November and January, making now the crucial window for getting ahead of the condition before symptoms worsen.
Recognising this concern, Lindsay Richerson, Mental Health Expert and Executive Director at Lantana Recovery, offers practical steps people can take now to prevent or minimise winter depression before it starts:
Begin light therapy
‘Most people wait until they’re already deep in the winter blues to start light therapy. But taking a proactive approach, beginning light therapy in September or October, before symptoms emerge, may help prevent a full-blown depressive episode. A 10,000-lux light box used for 20–30 minutes each morning can help regulate your circadian rhythm as daylight hours shrink.’
Add vitamin D supplementation now
‘Vitamin D deficiency is strongly linked to seasonal depression. Start taking 1,000–2,000 IU daily in early autumn. By the time winter arrives, your levels will be where they need to be rather than playing catch-up when you’re already symptomatic.’
Invest in a dawn simulator for your bedroom
‘These devices gradually increase light in your bedroom to mimic a natural sunrise, making it easier to wake up during dark winter mornings. Setting one up now helps your body adjust gradually rather than facing that jarring shock of waking up in pitch darkness come December.’
Lock in your winter routine while you still have energy
‘It’s much easier to establish exercise habits, therapy appointments and social commitments when you’re still feeling good. Come January, when motivation is low, those routines will already be on autopilot. Schedule recurring plans now, weekly walks with friends, regular gym classes, monthly social events, so you’re not relying on willpower later.’
Create a ‘SAD emergency kit’
‘Stock up on things that bring you comfort and joy, including your favourite teas, cosy blankets, engaging books and craft supplies, whatever works for you. When depression hits, even going to the shop feels overwhelming. Having these ready means one less barrier to self-care.’
Consider preventative therapy
‘If you’ve experienced SAD before, starting therapy sessions in autumn, before symptoms appear, can give you coping tools and strategies in place. It’s like getting your roof fixed before the storm rather than during it.’
Talk to your GP about medication timing
‘Some people benefit from starting or adjusting antidepressants in early autumn rather than waiting for their mood to crash. This is especially important for those with a history of severe seasonal depression.’
Ravish Magazine – discover more stories, insights and ideas from your UK lifestyle magazine.
