According to the Cleveland Clinic, 5% of adults in the U.S. — about 10 million people — experience seasonal affective disorder (SAD). It tends to start in young adulthood (usually between the ages of 18 and 30) and can return during the fall and winter throughout your life.

An even higher percentage, about 10% to 20% of people in America, get a milder form of the winter blues. SAD manifests through a dozen different symptoms, all of which can make getting to, focusing on, and succeeding at work extremely difficult.

So, what can you do when the weather changes and symptoms like anxiety, sadness, or extreme fatigue and lack of energy become more common?

5 Ways To Combat SAD Symptoms at Work

  • Get some sunlight when you can. One of the most significant parts of SAD is the lack of sunlight; a main reason for developing SAD is often linked to reduced sunlight exposure during fall and winter. By going on morning walks, outdoor breaks at work (weather permitting), or even sitting near windows or areas with natural light, you can improve your mood and feel lighter.
  • Take Vitamin D supplements. If sunlight is too hard to obtain because of your work schedule or life responsibilities, talk to your primary care physician about adding supplements like Vitamin D to your day.
  • Maintain a consistent routine. With the sun setting earlier, it’s easy to get tired fast. By maintaining a routine, like starting your day with a positive ritual and always prioritizing your hardest tasks first to avoid feeling overwhelmed, you can keep your day moving and feel productive, no matter what the weather brings.
  • Prioritize physical activity. SAD can negatively affect your mood — but working out can have the opposite effect. Exercise boosts endorphins and serotonin.
  • Talk with coworkers. Did you know that isolation can make symptoms of SAD worse? Consider talking to a therapist as part of the EAP your work offers or participating in team lunches, virtual coffee chats or office events.

Give some, or all, of these strategies a try if you’re feeling low during the fall and winter to see if they make a difference.

“Seasonal Affective Disorder,” National Institute of Mental Health, nimh.nih.gov, Accessed October 6, 2025.

“Exploring Seasonal Mental Health Patterns Across U.S. Centers,” Mental Health Centers, mentalhealthcenters.org, Accessed September 27, 2025.