Cooler temperatures, crisp mornings, changing leaves, and pumpkin spice lattes: The arrival of autumn is a welcome relief for many. The start of the season can feel like the sweet spot in between the baking hot temperatures of summer and the frigid, monochrome days of winter.

But the sweet spot of the season is fleeting: Daylight hours dwindle, temperatures shift, and crisp mornings transform to frost. In the Pacific Northwest, we affectionately refer to this as the “big dark”—the time of year when the days are short, rain is plentiful, and we may go actual weeks without seeing the color blue in the sky.

Seasonal affective disorder (SAD) impacts an estimated 5 percent of individuals in the U.S. population. SAD is not a standalone diagnosis; rather, it falls under the classification of a subtype of major depressive disorder. Although a substantial number of people meet criteria for SAD, an even larger number experience at least some degree of seasonal mood or energy changes.

While SAD can be a debilitating concern, there are practical action steps that can help stave off seasonal mood changes. Winter blues do not need to be the baseline this season. Taking a proactive, preventive approach rather than a reactive approach can set you up for a better season. The adage is true: “An ounce of prevention is a pound of cure.”

Symptoms of SAD

For the winter variant of SAD, symptoms can include:

Feeling down, depressed, or “blah” most of the day
Losing interest in activities you typically enjoy
Sleeping too much
Low energy
Craving carbohydrates or overeating

Six Action Steps for Preventing Seasonal Depression This Winter

Get the calendar out.

One way to break up the winter doldrums is to be planful about activities. This is a time of year where the “but I don’t wanna” thoughts kick into overdrive. This can lead to cycles of procrastination and avoidance, followed by lower mood and more procrastination. The way to disrupt this cycle is to intentionally plan activities and schedule them just as you would an appointment or important commitment.

Lower the bar here and think small. While it can be helpful to have larger events (like a vacation) that generate excitement, it’s even more important to have routine, daily events that create positive feelings. Schedule a recurring coffee date with a friend, join a book club, or commit to a fitness class at your local gym. The more activities are planned ahead of time, the more likely you’ll be to follow through.

Protect sleep and other daily habits.

The short, dark days of winter bait us into excess sleep. While it is not harmful in itself to embrace the seasonal shift in energy and get some extra rest, regular oversleeping can be disruptive. Keeping consistent with sleep routines is key for managing seasonal mood changes. Maintain a regular bedtime and wake-up time (even on weekends), limit screen time in the bedroom, and engage in relaxing as opposed to stressful activities before bed.

Seek out light and warmth.

Consistent, daily light exposure can boost mood and energy by resetting the body’s circadian rhythm, particularly in the morning. Some individuals seek this out in the form of a light therapy box, while others turn to daylight exposure outside or through a bright window if available.

If you live in a colder climate, it can also be helpful to seek out warm environments such as saunas or heated indoor pools, or simply use a space heater to have more agency over your temperature.

Move outdoors on purpose—a little bit counts!

This one is huge. Daily physical activity, even just a brisk walk around the block, can boost mood and endorphins. It can be difficult to motivate yourself to go outside in inclement weather, but remember: Motivation follows action, not the other way around. Consider how you will feel after the activity, and let that be the guiding principle. We can choose to get started and benefit from activity, even when motivation is low. And repeated action creates momentum.

Accountability can help: Plan to exercise with a friend, or simply tell someone your plan so they can be your cheerleader.

Know your red flags.

What are your early warning signs for seasonal mood changes? Maybe it’s abandoning novels for scrolling too much, avoiding making social plans (who wants to leave the house after 6 p.m. in the winter?), or a general feeling of dreading the season. Understanding and recognizing your personal warning signs helps you intervene sooner.

Line up support early.

We are not meant to go through life’s difficult times alone. Who are your supports? Staying connected with friends and family throughout the winter months can improve mood.

For depressive symptoms that get in the way of daily life or cause significant distress, consider seeking out help from a trusted mental health professional. Therapy options such as cognitive behavioral therapy or acceptance and commitment therapy are effective, skills-focused, and can be short-term.

Some individuals also benefit from medication management for their symptoms.

Winter Doesn’t Need to Be the Enemy

Winter may be a difficult season, but intentional planning can help reduce the shock effect of the winter blues. Having events on your schedule that generate excitement, seeking out light and warmth, staying connected with friends and family, engaging in outdoor activity, and understanding your personal warning signs can help stave off seasonal mood changes.

With consistent effort, winter can transform from something you merely survive to a time you fully thrive.