5 Ways to Manage Seasonal Affective Disorder (SAD) This Winter in Idaho

1. Get Ahead of It with Light Therapy (It Really Works)

Northern Idaho gets as little as 8 hours of daylight in December. That drastic drop in natural light disrupts your body’s internal clock and lowers serotonin and melatonin levels — the exact recipe for SAD.

A 10,000-lux light therapy box used for 20–30 minutes every morning mimics outdoor sunlight and is one of the most researched treatments for seasonal depression. Place it on your breakfast table or desk while you drink coffee or answer emails.

Pro tip for Idaho winters: Start using the light box in late October or early November — before symptoms hit full force. Most people notice improvement within 1–2 weeks.

2. Move Your Body — Even When It’s Cold Outside

Exercise is as effective as some antidepressants for mild-to-moderate depression, and it works even better when you combine it with outdoor light.

Easy Idaho-friendly ideas:

• 20-minute brisk walk around Tubbs Hill or McEuen Park at lunchtime (bonus daylight!)
• Snowshoeing or cross-country skiing at Farragut State Park
• Indoor options: local yoga studios in Coeur d’Alene or the Kroc Center in CDA

Can’t get outside? Even a 15-minute YouTube dance workout in your living room boosts endorphins and helps reset your circadian rhythm.

3. Prioritize Sleep (But Keep a Consistent Schedule)

Dark mornings make it tempting to sleep in, but irregular sleep actually worsens SAD. Aim for the same bedtime and wake-up time — even on weekends.

Quick Idaho bedtime hack: Use blackout curtains to keep summer-level darkness in the morning, then open them wide the moment your alarm goes off (or pair with your light box).

4. Lean on Telehealth for Therapy or Medication Support

When the weather keeps you home, you don’t have to drive through snow or ice to get help. Telehealth appointments let you talk to a psychiatric provider from your couch in Post Falls, Boise, Meridian, or anywhere else in Idaho.

At Valiant Mental Health, we commonly help patients with:

• Starting or adjusting antidepressant medication that works well for SAD (often bupropion or an SSRI)
• Cognitive-behavioral therapy (CBT) tailored for seasonal patterns
• Quick insurance checks — most major Idaho plans (Regence, Blue Cross, SelectHealth, Medicare) cover winter telepsychiatry visits

→ Schedule a same-week telehealth appointment online

5. Build Small Daily Rituals That Bring Joy

Plan one thing every day that you genuinely look forward to. Idaho examples our patients love:

• Saturday morning coffee at Calypsos in Coeur d’Alene
• Reading by the fire with a cozy blanket and hot cocoa
• Weekly game night with friends or family
• Visiting the Winter Lights display at the Idaho Botanical Garden (Boise area)

These micro-moments of pleasure add up and protect your mood more than you might expect.

You’re Not Alone This Winter

Seasonal Affective Disorder is incredibly common in northern states like Idaho, but it’s also very treatable. Combining light therapy, movement, good sleep habits, professional support when needed, and small daily joys can make this winter feel completely different from the last.

If you’ve been feeling more tired, irritable, or hopeless than usual — especially since daylight saving time ended — reach out today. A quick telehealth visit can get you back on track faster than waiting for spring.

Ready to feel like yourself again this winter?
Book Your Telehealth Appointment Now

We accept most Idaho insurance plans and offer appointments in Post Falls, Coeur d’Alene, Boise, Spokane, and throughout the state.

Valiant Mental Health – compassionate psychiatric care from the comfort of home.