Surviving Seasonal Depression in Upstate New York

One of the best parts of living in Upstate New York is experiencing all four seasons. But let’s be honest: our winters are long.

There is a biological reason why the "winter blues" hit us so hard here. Living at latitudes above 38°N is scientifically associated with increased rates of Seasonal Affective Disorder (SAD). For context, Albany sits at roughly 42°N. Here is a good summary of SAD (Seasonal Affective Disorder).

After the Fall equinox, our daylight begins to dwindle until the Winter Solstice in late December, when we are left with only about 9 hours of light. In my practice, I see symptoms start as early as September, usually peaking in the dark stretches of January and February.

If you find your mood dipping alongside the temperature, here is a breakdown of what I recommend to my patients (and what I practice myself) to navigate the season.

1. Light Therapy (Phototherapy)

The "gold standard" for SAD is a light box that provides 10,000 lux of full-spectrum light.

• The Routine: 30 minutes in the morning, ideally shortly after waking up.

• A Note on Safety: We adjust the "dosage" based on how well it’s tolerated. If you have a diagnosis of Bipolar Disorder, it is crucial to consult your doctor first, as light therapy can sometimes trigger manic symptoms.

•  Here is some more information from the University of Wisconsin about using light therapy for depression.

  
  

2. Vitamin D Supplementation

Vitamin D is synthesized when our skin is exposed to UVB light. During an Upstate winter, the sun’s angle is too low for our bodies to produce enough naturally. Most of us will need to supplement to maintain healthy levels and support mood regulation.

3. Move Outdoors

Even on a cloudy day, getting outside helps regulate your circadian rhythm, energy, and stress levels.

• Level Up: If you can add movement—walking, sledding, or cross-country skiing—the benefits for your endorphin levels are even greater.

  
  

4. Socialize to Combat Isolation

Winter can be physically and emotionally isolating. Humans are social creatures; we need interaction to thrive.

• Low-Pressure Socializing: If a big party feels like too much, try "passive" socializing: go to a coffee shop, a library, or a place of worship just to be around others.

• Virtual Connection: If the weather keeps you home, a video call with a friend is a valid way to bridge the gap.

  
  

5. Reclaim the Holidays

The holidays can be a beacon of light in the winter, but only if they don’t drain you. You have permission to:

• Limit time with difficult family members.

• Skip events that feel like a "should" rather than a "want."

• Create your own traditions that actually replenish your energy.

  
  

6. Radical Self-Kindness

Winter is a season of hibernation; it’s okay if your energy isn't the same as it is in July. Create soothing rituals—hot tea, aromatherapy, or cozying up with a book. If you "slip up" on your diet or exercise goals, don't beat yourself up. Acknowledge it, be kind to yourself, and take one small step back toward your routine.

7. Medication and Professional Support

Sometimes, despite our best efforts with light, movement, and self-care, the biology of depression is too strong.

• It’s not a failure: If your symptoms are interfering with your life, it may be time to discuss a medication adjustment or addition with your provider. We can't always control our environment, but we can support our brain chemistry through the toughest months.