Managing Seasonal Affective Disorder (SAD) with DBT Skills
Seasonal Affective Disorder (SAD), is a type of depression that follows a seasonal rhythm—most commonly appearing in the late fall and winter months. SAD can make it harder to get out of bed, focus, or feel motivated, and may increase feelings of sadness, hopelessness, or irritability.
While light therapy, exercise, and structured routines can all be helpful, Dialectical Behavior Therapy (DBT) offers additional, practical tools to help regulate emotions and manage the unique challenges of the darker months.
1. Build Awareness with Mindfulness
Winter can put in autopilot—scrolling more, isolating, or numbing feelings with food or TV. DBT’s mindfulness skills invite you to notice your internal experience without judgment.
Try beginning your day by pausing and checking in: What am I feeling? What sensations are present?
Use the “What” and “How” skills (Observe, Describe, Participate / Non-judgmentally, One-Mindfully, Effectively) to stay grounded in the present moment rather than getting swept up in negative thoughts about the months ahead (e.g., “How am I going to handle my mom at Christmas?”, “I can’t afford hanukka gifts!”, etc.). Even a few minutes of mindful breathing, or noticing sunlight through a window, can help reconnect you to the present and counteract depressive rumination.
2. Regulate Emotions through Opposite Action
SAD often brings an urge to withdraw, sleep more, and do less—behaviors that can unfortunately deepen depression. DBT teaches Opposite Action, a skill that encourages doing the opposite of what your emotion urges when that urge isn’t effective.
If your sadness urges you to stay in bed all day, try getting up and moving—even for a brief walk or shower.
If you feel like cancelling plans, consider keeping one small social connection (like a phone call or coffee date).
These small, intentional actions help shift mood over time, even when motivation feels low.
3. Increase Positive Emotions with “ABC PLEASE”
The DBT emotion regulation skill ABC PLEASE helps build resilience and prevent emotional vulnerability:
A: Accumulate positive experiences (plan small enjoyable activities—watch the sunrise, crockpot soup, pumpkin spice latte, listen to music you love).
B: Build mastery (accomplish small, doable tasks to build confidence) like decorating for Halloween or starting a stretching routine.
C: Cope ahead (plan for known stressors, such as holiday get togethers or stressors at work).
4. Tolerate Distress with Self-Soothing and ACCEPTS
When winter blues feel intense, distress tolerance skills help you ride the emotional wave instead of getting pulled under it.
Self-soothing uses the five senses—warm tea, soft blankets, calming scents, or music—to create comfort.
ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations) offers distraction techniques to get through tough moments without making things worse. Do any local animal shelters need donations? How about some kiddos in need who might want gifts? Any way you can help another person usually can help distract away from unpleasant emotions.
5. Strengthen Connection and Validation
SAD can create feelings of isolation, so reaching out—even when it feels effortful—is key. Use interpersonal effectiveness skills to express needs, set boundaries, and maintain supportive relationships. And don’t forget self-validation: remind yourself that struggling in winter doesn’t mean you’re weak—it’s a real and recognized condition.
Using DBT skills for SAD isn’t about forcing yourself to feel happy—it’s about creating a compassionate structure for coping, acting effectively, and staying connected to what matters most. Pairing these tools with other supports (like therapy, light therapy, and medical consultation) can make a significant difference in how you move through the season.
If you notice your mood worsening or daily functioning becoming difficult, reach out for professional help. With the right support and skills, it’s possible to find steadiness—even in the darker months.