🌦️ Seasonal Affective Disorder (SAD) and My Journey in Bellingham, WA
Updated: Sep 13
Seasonal Affective Disorder in Bellingham: My Journey with Light, Movement, and Support
By Jaime J. Hernandez | Health and Exercise Prescriptions®
What Bellingham Winters Taught Me About Depression
Bellingham is a beautiful place to live. But the grey skies, long stretches of rain, and short winter days can come with a heaviness that reaches beyond the weather.
It took me nearly two years of trial and error to understand why my energy and mood dropped so dramatically during winter. Running, lifting, and staying active helped, but exercise alone was not enough. I needed a broader plan.
That experience deepened my respect for depression and its effect on motivation, relationships, and everyday life. Knowing what might help does not automatically give you the energy to do it.
If this sounds familiar, you deserve support that takes your experience seriously. Here is what I have learned—and how the science helps refine the approach.
Seasonal Affective Disorder Symptoms: When Winter Feels Heavier
Seasonal affective disorder, or SAD, is depression with a recurring seasonal pattern. Winter-pattern SAD commonly begins in fall or winter and improves in spring. Persistent low mood, lost interest, difficulty concentrating, oversleeping, increased appetite, and withdrawal can affect daily functioning. A milder seasonal slump does not automatically mean you have SAD; diagnosis belongs with a qualified healthcare professional. NIMH: Seasonal Affective Disorder
Rather than blaming yourself for slowing down, notice the pattern. When did it begin? What changed in your sleep, energy, and social life? Bring those observations to your provider.
Bright Light Therapy for SAD: Timing and Distance Count
Bright light therapy is an established option for winter-pattern SAD. A 2026 systematic review and meta-analysis reported reduced seasonal depressive symptoms with light therapy. That supports discussing it with your clinician; it does not guarantee that every lamp or routine will work equally well. Wu and colleagues, 2026
A common approach uses a UV-filtered, 10,000-lux SAD light box for approximately 30 minutes soon after waking. Keep your eyes open without staring at the light, and follow the device’s distance instructions. Your clinician may adjust the timing and duration. Mayo Clinic: Choosing a light box
The lamp I described in my original post is the Bio-Light Ultra. The manufacturer lists 10,000 lux at 20 inches. That distance is useful information: placing a lamp farther away changes the exposure reaching your eyes. Confirm current instructions, UV filtering, and replacement-tube requirements with the manufacturer. Bio-Light Ultra specifications
Speak with your provider first if you have bipolar disorder, eye disease, or take medications that increase light sensitivity. Bright light can trigger manic symptoms in susceptible people. Mayo Clinic
A correction to my earlier post: I previously included “vitamin D3 tanning.” I have removed that recommendation. UV tanning carries skin and eye risks and should not be used as a substitute for a SAD light box. FDA: Risks of tanning
Exercise for Winter Mood: Build from What You Can Manage
Movement remains a foundation of my routine, especially midday cardio. For you, the starting point might be a short walk, gentle cycling, chair-based movement, or appropriately modified strength training.
A large 2024 review found that exercise—including walking or jogging, yoga, and strength training—can reduce depressive symptoms. The research addressed depression broadly, and confidence in many comparisons was low; it does not establish exercise as a complete SAD treatment. Noetel and colleagues, BMJ
At HEP®, we recommend choosing a starting point that respects your current capacity. A manageable ten-minute walk can be a practical beginning. Put it beside something already in your day, such as lunch, and adjust for pain, balance, fatigue, and medical guidance.
The goal is a routine you can return to, including on difficult days.
Dawn Simulators, Sleep Routines, and Melatonin
A dawn simulator gradually brightens the room before waking. In my experience, this makes dark mornings less jarring. A sunrise alarm and a 10,000-lux light box provide different exposures, so do not assume they are interchangeable.
Keep a reasonably consistent wake time and create a quieter evening transition. Our free guided breathing meditation offers an optional relaxation practice; shorten or skip breath holds if uncomfortable.
I previously shared that I used low-dose melatonin with my doctor’s guidance. That personal routine should not become a universal instruction. SAD involves changes in biological rhythms, and the explanation that melatonin simply “drops with lack of light” was too simplistic. Discuss whether melatonin is appropriate, including timing and dose, with your clinician. NIMH
CBT for SAD: Support Beyond Positive Thinking
Journaling and affirmations have helped me notice my internal dialogue. They are personal practices; formal cognitive behavioral therapy for SAD, or CBT-SAD, is structured treatment with a trained professional.
In a randomized study following 177 adults, CBT-SAD participants had fewer depression recurrences than light-therapy participants at the second winter follow-up: 27.3% versus 45.6%. Outcomes did not differ at the first winter follow-up. Rohan and colleagues, 2016
For related reading, explore our articles on therapy skills and whole-body health and affirmations as a reflection practice. Use these as supporting education alongside appropriate mental-health care.
Build Your Winter Support Plan in Bellingham
Choose one manageable action: schedule a healthcare appointment, arrange a walk with someone you trust, or review your light-box routine. If depression persists, worsens, or interferes with daily life, seek professional care. Medication may also be part of treatment. Vitamin D research for SAD is mixed; supplementation should address individual needs. NIMH
For help rebuilding an exercise routine, start with the $155 Physical Assessment at Health and Exercise Prescriptions®. We develop individualized movement plans around your health history, abilities, and goals. HEP® supports physical activity and recovery alongside medical care; we do not diagnose or treat SAD.
You can also read our Google reviews or explore the HEP® Thorne supplement store. Discuss supplements with your healthcare provider. HEP® may earn a commission from purchases through this affiliate link.
You do not have to wait for spring to ask for support.
Medical Disclaimer
This content is for educational purposes only and does not constitute medical or rehabilitation advice. Consult your physician or qualified healthcare provider before starting or changing an exercise program—especially if you have pain, injuries, cardiovascular, metabolic, or other medical conditions. Stop any activity that causes sharp pain, dizziness, chest discomfort, or unusual shortness of breath.
Consult your healthcare provider before beginning light therapy, melatonin, or other supplements. Personal experiences do not predict individual results. HEP® does not replace medical diagnosis, psychotherapy, or psychiatric treatment. If you are in crisis or having thoughts of suicide, call or text 988 in the United States; call 911 for an immediate life-threatening emergency.
About the Author
Jaime Hernandez, LMT, MES, CPT, is the founder and Executive Coach of Health and Exercise Prescriptions® in Bellingham, Washington. With 25 years of experience in medical exercise, personal training, therapeutic bodywork, massage, and holistic fitness, he develops individualized plans that support strength, mobility, and everyday well-being. His credentials include Medical Exercise Specialist, Licensed Massage Therapist MA60804408, and training in Yoga, Pilates, and Craniosacral Therapy. Jaime combines science-informed exercise and therapeutic bodywork to support post-rehabilitation recovery and functional movement alongside appropriate healthcare.
Health and Exercise Prescriptions®Thank you for your time and energy…Be well.
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