Beating the Fall Blues: A Comprehensive Guide to Seasonal Depression
By Dr. Timothy J. Kang, L.Ac, Ph.D, CFMP — NYC Total Health
The days are getting shorter. The sun sets before you even leave work. You find yourself feeling heavier, slower, sadder—and you can't quite figure out why. You're sleeping more but feeling more tired. You're craving carbs like never before. And that motivation you had in the summer? Gone.
If this sounds familiar, you're not imagining it. You're likely experiencing Seasonal Affective Disorder (SAD)—and it's more common than you think.
At NYC Total Health, we see a surge in patients struggling with seasonal depression every fall. The good news? There are proven, effective treatments that go beyond just "toughing it out" or relying solely on medication. Let's talk about what actually works.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression that recurs at certain times of the year, typically peaking during the darkest months. It's not just "feeling a little down." It's a legitimate form of depression with real symptoms that can seriously impact your quality of life.
Common symptoms include:
- Persistent low mood and sadness
- Loss of interest in activities you usually enjoy
- Extreme fatigue and lethargy, even after sleeping
- Difficulty concentrating or brain fog
- Increased appetite, especially craving carbs and sweets
- Sleeping more than usual (hypersomnia)
- Feeling heavy or sluggish
- Social withdrawal
- Irritability and anxiety
Women are more likely to experience seasonal depression than men, and it's more common in young adults. The disorder affects over ten million people in the United States each year.
Why Does This Happen?
The exact cause isn't fully understood, but several factors play a role:
Reduced sunlight exposure — Less daylight disrupts your circadian rhythm and affects your body's internal clock
Lower serotonin levels — A deficit of sunlight may lead to lower serotonin levels, which is linked to feelings of depression
Vitamin D deficiency — SAD occurs predominantly in winter when vitamin D levels in the body are low
Melatonin imbalance — Seasonal changes affect melatonin production, which regulates your sleep-wake cycle
From a Traditional Chinese Medicine perspective, each season is associated with an element, organs, and emotions. Winter is associated with the Kidney system, which stores our deepest reserves of energy. When these reserves are depleted or when yang energy becomes deficient, depression, fatigue, and lack of motivation can result.
How Acupuncture Helps Seasonal Depression
Studies have shown that acupuncture releases serotonin and noradrenaline-norepinephrine, common neurotransmitters used in the treatment of depressive disorders.
Here's how acupuncture works for SAD:
1. Regulates Neurotransmitters
Acupuncture helps to increase serotonin levels in your body, which helps regulate mood and restore overall balance. Research suggests acupuncture can influence neurotransmitter levels including serotonin, noradrenaline, and dopamine—key factors in depression.
2. Balances Energy Flow
In Chinese Medicine, the Liver is responsible for moving Qi through the body. If Liver Qi is stagnant and slow, it can lead to feelings of frustration and depression. The Kidney is associated with sun energy, so lack of sunlight can lead to feeling cold and sad.
Acupuncture uses specific points to:
- Nourish and strengthen organ systems
- Move stagnant energy
- Support yang energy (warming, activating energy)
- Calm the mind and regulate emotions
3. Reduces Stress and Anxiety
Research shows acupuncture promotes relaxation and deactivates the 'analytical' brain responsible for anxiety and worry. It also reverses stress-induced changes in behavior and biochemistry.
4. Clinical Evidence
A comprehensive review of multiple studies found that acupuncture, whether used alone or in conjunction with medication, may reduce the severity of depression. The meta-analysis showed clinically-relevant benefits in reducing depression severity at the end of treatment compared to placebo and usual care.
Best practice: Treatment is most effective when begun before symptoms start, and continued regularly throughout the winter to maintain beneficial effects.
Supplements That Actually Help
Vitamin D: The Sunshine Vitamin
Vitamin D is well known for its role in bone health and immune function, but it's now gaining recognition for preventing seasonal affective disorder and mood disorders.
The connection: Vitamin D levels have been shown to affect the amount of serotonin and dopamine (happy hormones) produced in the central nervous system.
The research: A study randomized 15 participants with SAD to either 100,000 IU of vitamin D or phototherapy. Depression scores decreased significantly in those who received vitamin D (from 10.9 to 6.2) compared to phototherapy (from 12.6 to 11.3).
Dosage: Most vitamin D supplements come in 500-1,000 IU capsules. Taking 1,000-2,000 IU per day ensures your body gets enough vitamin D even on days when you don't go outside or eat enough vitamin D-rich foods.
Important note: While research shows a strong association between vitamin D deficiency and SAD, evidence on supplementation effectiveness is mixed. However, anyone with a deficiency will benefit from supplementation.
Omega-3 Fatty Acids: Brain Food
Research suggests an association between the inclusion of omega-3 fatty acids in the diet and a reduced risk for depression.
How they work: Omega-3s can easily travel through the brain cell membrane and interact with mood-related molecules. They also have anti-inflammatory actions that may help relieve depression.
The research: Current evidence supports that omega-3 with EPA ≥ 60% at a dosage of ≤1 g/day has beneficial effects on depression. Meta-analysis revealed statistically significant reduction in depression severity with EPA-enriched interventions at proportions ≥ 60% of total EPA + DHA and EPA doses between ≥ 1 g/day and < 2 g/day.
Best sources:
- Fatty fish (salmon, mackerel, sardines)
- High-quality fish oil supplements
- Algae-based omega-3 (for vegetarians)
Dosage: For major depression, 1 to 2 g/day of an EPA+DHA combination, with at least 60% EPA.
B Vitamins: The Energy Supporters
B vitamins are crucial for neurological function and mood regulation. Deficiencies are linked to depression. Studies show promise in improving depressive symptoms, particularly thiamin, riboflavin, niacin, and folate.
B vitamins help produce neurotransmitters and support energy metabolism—both critical when you're dealing with seasonal fatigue and low mood.
What Functional Medicine Can Do
At NYC Total Health, we don't just treat symptoms—we investigate root causes using advanced functional medicine testing:
Comprehensive Blood Work
- Vitamin D levels (25-OH vitamin D)
- B12, folate, and other B vitamins
- Thyroid function (TSH, T3, T4, antibodies)
- Inflammatory markers (hs-CRP, homocysteine)
- Iron and ferritin (low iron mimics depression symptoms)
Hormone Testing
- Cortisol patterns (adrenal stress testing)
- Sex hormones (estrogen, progesterone, testosterone)
- Melatonin rhythm assessment
Gut Health Assessment
Your gut produces 90% of your body's serotonin. If your gut is inflamed or imbalanced, your mood suffers. We test for:
- Gut microbiome imbalances
- Leaky gut and intestinal permeability
- Food sensitivities causing inflammation
Personalized Treatment Plans
Based on your test results, we create a customized protocol that might include:
- Targeted supplementation
- Dietary modifications
- Acupuncture and herbal medicine
- Lifestyle and sleep optimization
- Stress management techniques
Quick Guidelines You Can Follow Now
While professional treatment is important, here are practical steps you can start today:
1. Get Morning Sunlight
Even 15-20 minutes of outdoor light exposure in the morning helps regulate your circadian rhythm. Going outdoors in daylight is one of the best remedies for SAD.
2. Move Your Body Daily
Physical activity like tai chi can improve mood and sleep quality while boosting immune function. Even a brisk walk counts.
3. Eat Warming, Nourishing Foods
Eat more warming, cooked foods like soups and stews. During fall and winter, it's recommended to eat less fruit and increase intake of warming foods.
Focus on:
- Lean proteins
- Fatty fish (salmon, mackerel)
- Leafy greens and vegetables
- Whole grains
- Nuts and seeds
- Fermented foods for gut health
4. Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. Your circadian rhythm depends on consistency.
5. Limit Sugar and Processed Carbs
Yes, you're craving them—but they'll make the crash worse. Choose complex carbs like sweet potatoes, quinoa, and oats instead.
6. Consider Light Therapy
A SAD lamp (10,000 lux) used for 20-30 minutes each morning can help, especially if you can't get outside.
7. Stay Socially Connected
Depression makes you want to isolate, but connection is crucial. Schedule regular contact with friends and family, even if it's just a phone call.
8. Start Treatment BEFORE You Feel Terrible
The summer is ideal to begin treatment. By doing so, there's a good chance you can break up the cyclic pattern so symptoms are reduced or eliminated before winter arrives.
You Don't Have to Suffer Through Another Winter
Seasonal depression is real, it's common, and most importantly—it's treatable. You don't have to white-knuckle your way through another dark, heavy winter feeling like a shell of yourself.
The combination of acupuncture, targeted supplementation, functional medicine testing, and lifestyle modifications can make a profound difference. Many of our patients report feeling like themselves again—energized, motivated, and emotionally balanced—even in the dead of winter.
If you're struggling with seasonal depression, low energy, or mood changes as the days get shorter, we can help.
📍 NYC Total Health – Integrative Functional Medicine & Acupuncture
Located in Midtown Manhattan (10001)
💻 www.nyctotalhealth.com
📞 Book your consultation today—don't wait until you're in the thick of it
Let's get ahead of this season together.