Rooted in Ritual: Activating for Seasonal Affective Disorder SAD

Discover how behavioral activation and seasonal outdoor activities can help manage Seasonal Affective Disorder (SAD). Learn evidence-based strategies from a psychotherapist’s perspective.

Every fall, I return to Pennings Orchard in Warwick, NY—a tradition that grounds me in the rhythms of the season. As a psychotherapist, I’ve learned that these rituals are more than nostalgic—they’re a form of behavioral activation, an evidence-based approach to treating depression and Seasonal Affective Disorder (SAD). Engaging in meaningful, seasonal activities is not just comforting; it’s therapeutic.

What Is Seasonal Affective Disorder 

(SAD)?

Seasonal Affective Disorder, or SAD, is more than just “winter blues.” For many, it’s a heavy, persistent shift in mood that arrives as the days grow shorter and sunlight fades. You might notice yourself feeling unusually tired, even after a full night’s sleep, or struggling to get out of bed in the morning. Simple tasks can feel overwhelming. There’s often a sense of heaviness in your body and mind—a kind of emotional fog that makes it hard to concentrate or find motivation.

People with SAD may feel more irritable or withdrawn, losing interest in activities and connections that usually bring joy. You might crave comfort foods, especially carbs, and notice changes in your appetite or weight. Sleep patterns can shift, with some people sleeping much more than usual, yet still feeling unrested. It’s common to feel isolated, as if you’re watching life happen from behind a window.

SAD is linked to reduced sunlight exposure, which disrupts your body’s natural rhythms and can lower serotonin—a brain chemical that helps regulate mood. The result is a very real, very valid form of depression that deserves understanding and support.

Behavioral Activation: An Evidence-

Based Approach

When you’re feeling down or stuck in a seasonal slump, it’s easy to want to retreat and do less. But research shows that the best way to break out of that cycle is actually to do the opposite—by gently nudging yourself to get up, get out, and get moving, even when you don’t feel like it. This is the heart of behavioral activation.

Behavioral activation is all about taking small, intentional steps to reconnect with the activities, people, and places that bring you a sense of meaning or pleasure. It doesn’t have to be anything big—sometimes it’s as simple as going for a walk in the park, calling a friend, or keeping up with a seasonal tradition like apple picking. Over time, these small actions can help lift your mood and restore your energy.

What’s especially encouraging is that behavioral activation isn’t just a “feel-good” idea—it’s backed by strong evidence. Studies have found that people who use behavioral activation as part of their therapy for Seasonal Affective Disorder (SAD) are less likely to have their depression return, and more likely to feel better in the long run¹². Even group-based approaches, where people support each other in taking these positive steps, have shown real benefits².

So, if you’re struggling with SAD, know that you don’t have to wait for motivation to magically appear. By gently engaging in seasonal activities—especially those that get you outdoors or connect you with others—you’re actually using a proven strategy to help yourself feel better¹².

Why Nature and Seasonal Activities 

Matter

Research shows that outdoor engagement—especially in green spaces—can:

- Increase vitamin D levels, often low in winter and linked to depressive symptoms³

- Regulate circadian rhythms, improving sleep and energy³

- Reduce rumination and negative thoughts, especially when paired with group activities²

- Enhance mood and cognitive function, even with brief exposure to nature³

Additional Evidence-Based 

Therapies for SAD

- Dialectical Behavior Therapy (DBT): Offers emotion regulation and distress tolerance skills, such as “opposite action” and “self-soothing,” which are powerful during seasonal lows.

- Acceptance and Commitment Therapy (ACT): Encourages acceptance of difficult emotions while committing to values-based actions—like choosing joy through seasonal rituals.

- EMDR & Somatic Therapy: Address trauma and reconnect clients to their bodies, which can be especially helpful when SAD causes dissociation or physical lethargy.

- Buddhist Wisdom: Mindfulness practices like loving-kindness meditation and walking meditations help clients stay present and soften resistance to seasonal discomfort.

Practical Tools for SAD Relief

- Light Therapy: Daily exposure to 10,000 lux of cool-white light for 20–30 minutes can significantly reduce symptoms³.

- Movement & Nature: Gentle movement—walking, stretching, or dancing—releases endorphins and reconnects us to our bodies. Outdoor rituals ground us in seasonal beauty.

- Connection: Isolation worsens SAD. Schedule regular check-ins, join a group, or volunteer.

- Nutrition & Sleep: Focus on whole foods, omega-3s, hydration, and a consistent sleep schedule.

Roots & Branches Therapy: Your 

Partner in Seasonal Wellness

At Roots & Branches Therapy, we help clients explore their roots and branch out into seasonal wellness strategies that work. Healing doesn’t always happen in the therapy room—it happens in moments of connection, movement, and nature.

If you’re feeling the weight of the season, you don’t have to go it alone. At Roots & Branches Therapy, we specialize in helping clients navigate seasonal transitions with compassion, creativity, and evidence-based care.

Ready to explore your own seasonal rituals and wellness strategies?

Book a consultation today or visit our blog for more insights.

Scientific References

1. Rohan KJ et al. (2016). Outcomes one and two winters following CBT or light therapy for SAD. Am J Psychiatry, 173:244–251. https://psychiatryonline.org/doi/pdf/10.1176/appi.ajp.2015.15060773

2. Kanter JW et al. (2024). Group-based behavioral activation therapy for depression and SAD: A randomized controlled trial. J Consult Clin Psychol, 92(2):123–134.

3. NCCIH Clinical Digest. (2019). Seasonal Affective Disorder and Complementary Health Approaches. https://www.nccih.nih.gov/health/providers/digest/seasonal-affective-disorder-and-complementary-health-approaches