The Truth About Seasonal Affective Disorder and How to Avoid It: "Winter Blues" Can Be Cured - A Comprehensive Look at Light Therapy, Habits, and Real Voices from Social Media

1. How to Combat the "Darkness" of Winter

As the season with shorter daylight hours approaches, our moods can similarly darken—Seasonal Affective Disorder (SAD) is a prime example. In the United States, about 5% of adults are affected, with a higher prevalence among women. If we include the broader range of "winter blues," the impact feels even wider. A recent article in The Washington Post (November 6, 2025) focuses on psychiatrist Norman Rosenthal, who named SAD, and introduces his own practices for "engaging with light."The Washington Post

Rosenthal is known for publishing a study in 1984 with colleagues that described and named SAD. He himself suffered through the winters in the northeastern United States and was one of the first to recognize the relationship between light environments and mood.The Washington Post

2. Light Therapy: "30 Minutes of 10,000 Lux in the Morning" is Standard

Currently, the most widely recommended primary intervention is exposure to bright light using a light box of around 10,000 lux. Most household lighting is below 1,000 lux, insufficient to compensate for the lack of natural winter light. Rosenthal places supplemental lighting in several rooms of his home, making it the core of his morning routine. The general recommendation is "about 30 minutes in the morning," aiming to synchronize the body's internal clock (circadian rhythm) with the external environment.The Washington Post

The effectiveness of light therapy for SAD is supported by clinical research. A 2015 study cited in the article reported about a 64% improvement in symptoms, establishing it as a standard treatment (note that specific populations and comparison conditions vary by study).The Washington Post

Additionally noteworthy is a 2024 systematic review/meta-analysis suggesting that adding light therapy to existing treatments can increase remission and response rates even for non-seasonal depression. An integrated analysis of 11 trials with 858 cases concluded that the group with added light therapy showed significantly better remission and response rates. It also suggested the possibility of a quicker response onset.JAMA Network

3. It's Not Just About Light — Move, Feel, Go Outside

Rosenthal's practices are not limited to light. He incorporates weights, stretching, weekly yoga, twice-daily meditation, and outdoor walks. Exercise and mindfulness pair well with reducing depressive symptoms. Even in winter, "going outside to enjoy the season" supports the effectiveness of light therapy.The Washington Post

Medical interventions are also an option. Cognitive Behavioral Therapy (CBT) and antidepressants have proven effective for many types of depression, including SAD. Depending on the severity of symptoms and medical history, consult with a primary care physician for combined use.The Washington Post

4. When to Start? — "In the Fall" is Key

The peak of SAD tends to occur in January to February, but the onset varies for each person. It's important to notice early changes in energy, sleep, and cravings for sweets compared to the previous year. If you feel "a bit down," it's advisable to start light therapy in the fall. Early intervention can soften the shock of winter's "sudden darkness."The Washington Post

5. The "Reality" Seen Through SNS Reactions

In recent years, social media has accumulated experiences related to SAD countermeasures. In summary, three main trends can be observed.

• Effective Group: "Waking up and mood improved with a light box," "Sleep became regular." Using wake-up lights and smart bulbs to integrate the "dawn" into daily life is also popular.Reddit

• Differences in Suitability: Some report "brightness induced headaches or migraines," or "it was less effective for me." Choosing the right device, adjusting exposure distance and angle, and timing are key.Reddit

• The Spread of Light Culture: On Threads and TikTok, "sun lamps" have become a seasonal phenomenon. Posts jokingly stating "SAD switch ON as soon as daylight saving time ends" are also spreading.Threads　Her.ie

While product comparisons and "best buys" posts are prominent, it's important to maintain caution by cross-referencing medical information and reviews before purchasing.Allure

6. Practical Guide: SAD Countermeasures You Can Start Today

① Choosing a Device

• Around 10,000 lux, diffused light, UV cut. Choose a model with a sufficiently large illumination surface.The Washington Post

• Place it at an angle slightly above eye level to reduce glare (follow the product manual and doctor's instructions).

② Timing

• The basic rule is "30 minutes in the morning." Incorporate it right after waking up to advance your internal clock. There is also an option to use it briefly in the evening to counteract the "sudden change in darkness."The Washington Post

③ Boost the "Light Level" of Your Life

• Take a 10-20 minute outdoor walk before commuting or school. Indoors, work by the window or introduce high-intensity white lighting.The Washington Post

• Combine exercise, meditation, and regular sleep for synergistic effects.The Washington Post

④ Adding Medical Support

• The combination of antidepressants and CBT is supported by evidence. For non-seasonal depression, a strategy of "adding" light to existing treatments can be considered.JAMA Network+1

⑤ Start Preventively

• Record your "seasonal curve" and proactively brighten up from early fall.The Washington Post

7. In Conclusion: Make Darkness a "Controllable Variable"

SAD is not something to be overcome with "willpower." There are biological mechanisms (light reception and mood-related brain networks, rhythm synchronization discrepancies) at play, and light is a concrete and adjustable means. More than 40 years since the original research describing SAD, we have gained the wisdom to "bring the morning sun into our homes." The key is to notice early and gradually regain brightness.The Washington Post

References and Sources (Main)

• Richard Sima, The Washington Post"How to avoid seasonal depression, according to the expert who discovered it" (2025/11/6). Many of the recommendations, figures, and habits in the text are based on this article.The Washington Post

• JAMA Psychiatry (2024) Meta-analysis of light therapy for non-seasonal depression: Increase in remission and response rates.JAMA Network

• NIMH (National Institute of Mental Health) Overview of SAD (more common in women, latitude effects, etc.).National Institute of Mental Health

• Rosenthal et al. (1984) Initial descriptive paper on SAD.PubMed

• SNS Trends: Related posts and articles from Reddit, Threads, and media (experiences/trends/product comparisons).Reddit

Medical Precautions: Light therapy may require adjustments or may not be suitable for certain conditions like bipolar disorder or retinal diseases. Always consult a healthcare professional before implementation. (This article is not medical advice.)