In Alaska’s long, dark winters, when sunlight fades and the cold settles in, it’s common for people to feel the emotional weight of the season. But for many, it’s more than just the “winter blues”—it’s a real condition called Seasonal Affective Disorder (SAD).
At Cama’i Community Health Center, we know how much Alaskans experience the effects of winter—physically, emotionally, and mentally. That’s why we’re here with tools, treatment, and compassionate support to help you manage SAD and protect your mental health during the colder months.
Whether you’re noticing a depressed mood, changes in sleeping or eating, or a lack of energy and interest, there is help, and hope, available in your community.
Need help navigating the winter blues? Our team is here to support your mental health through the colder months. Contact us today.
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, typically starting in the late fall or early winter and easing up during spring and summer. It’s more common in northern latitudes, like Alaska, where daylight hours are drastically reduced in winter.
Common symptoms of SAD include:
- Persistent low mood or sadness
- Fatigue, even after a full night’s sleep
- Withdrawal from social activities
- Loss of interest in favorite hobbies
- Difficulty concentrating
- Changes in appetite (often craving carbs)
- Weight gain
If you’ve noticed these symptoms creeping in as the days grow darker, you’re not alone, and you’re not without options.
Why SAD Is More Common in Alaska
In places like Naknek and King Salmon, the sun can disappear for long stretches during the winter months. This lack of sunlight disrupts your body’s internal clock (circadian rhythm), lowers serotonin levels (which affects mood), and decreases melatonin production (which regulates sleep).
Rural residents may also face additional challenges:
- Social isolation due to weather or distance
- Limited access to mental health care or wellness resources
- Cultural stigma around mental health
- Higher rates of seasonal unemployment, which can increase stress and financial strain
Understanding that these factors play a role is the first step in building a strategy to protect your mental wellness during the winter months.
6 Ways You Can Manage Seasonal Affective Disorder in Alaska
Whether you’ve been diagnosed or believe you may experience Seasonal Affective Disorder, here are evidence-based, locally relevant strategies to help:
1. Try Light Therapy
Light therapy is one of the most effective and commonly recommended treatments for SAD. A SAD lamp mimics natural sunlight and helps reset your body’s internal clock.
Tips for success:
- Use a 10,000-lux light box daily in the morning
- Sit about 16-24 inches away, for 20–30 minutes
- Be consistent—it works best with daily use during darker months
- Talk to your provider before starting, especially if you have eye conditions or take medication
2. Stay Active With Regular Exercise
Regular exercise is one of the most powerful natural mood boosters. It increases endorphins, reduces anxiety, and supports better sleep, all of which help combat seasonal affective disorder.
In cold and dark Alaskan winters, you may need to get creative:
- Stretch or do yoga indoors
- Walk laps in a community building
- Dance, snowshoe, or do bodyweight exercises at home
- Try online movement classes
Even 20–30 minutes a day can make a measurable difference in mood, sleep, and energy levels.
3. Check Your Vitamin D Levels
Many Alaskans experience a drop in vitamin D due to less sunlight. This deficiency is strongly linked to depression, including SAD.
Talk to your provider about:
- Getting your vitamin D levels checked
- Taking a vitamin D supplement, especially during winter
- Adding foods like fatty fish, fortified milk, or eggs to your diet
Supplements can be an affordable and helpful part of your overall treatment plan.
4. Eat to Nourish Your Mood
It’s normal to crave carbs in winter, but poor nutrition can worsen SAD symptoms. A balanced diet can help stabilize your energy and support mental wellness.
Try this:
- Choose whole grains, fruits, vegetables, and lean proteins
- Limit processed foods and sugary snacks
- Drink plenty of water
- Don’t skip meals
Cama’i’s nutrition and dietary team is here to support your health with individualized guidance and community education.
5. Prioritize Self-Care and Sleep Routines
Sleep plays a critical role in mental health, but SAD often disrupts it. You may sleep too much, have trouble falling asleep, or still feel tired despite rest.
To improve your rest:
- Keep a regular sleep and wake schedule
- Avoid screens before bed
- Limit caffeine late in the day
- Practice calming rituals like reading, baths, or breathing exercises
Self-care doesn’t have to be complicated. It can be as simple as going to bed on time, calling a friend, or taking a walk in the sun.
6. Seek Professional Help
Sometimes, SAD symptoms can’t be managed through self-care alone. And that’s okay. Reaching out for professional help is a sign of strength, not weakness.
At Cama’i, our behavioral health team offers:
- Mental health screenings and diagnosis
- Individual therapy for depression, anxiety, or trauma
- Medication management if needed
- Referrals for psychiatric or crisis services
- Integrated primary care and behavioral health services
If you’re struggling with substance abuse, we can also help you explore safe, supportive treatment options.
You’re not alone. We’re here, right in your community, to help you feel better.
SAD in Women, Youth, and Vulnerable Populations
Women are statistically more likely to experience Seasonal Affective Disorder, particularly during childbearing years. SAD also affects teens, older adults, and those with a personal or family history of depression or mental illness.
If you’re caring for a child or elder and notice signs like:
- Withdrawal from family or friends
- Changes in appetite or sleep
- Loss of interest in activities
- Difficulty with school or responsibilities
…consider scheduling a visit with a primary care provider or mental health counselor.
What Cama’i Offers to Help
As a trusted community health center in rural Alaska, Cama’i is proud to offer whole-person support for those navigating the difficult times of Alaskan winters.
We provide:
- Mental health counseling and therapy
- Light therapy education and support
- Integrated primary care and behavioral services
- Community workshops on coping with stress and SAD
- Support groups and referrals for additional care
- Holistic health programs that treat the person, not just the symptoms
Our goal is to support mental wellness, not just treat depression. We believe everyone deserves a care plan that reflects their values, culture, and needs.
How to Know It’s Time to Get Help
Don’t ignore these red flags:
- Feeling hopeless or worthless most days
- Withdrawing from loved ones
- Changes in sleeping, appetite, or weight
- Thoughts of suicide or self-harm
These are serious signs of a mental health crisis. Please reach out. Help is available—and treatment works.
Let’s Get Through the Winter—Together
The darker months don’t have to define your year. Seasonal Affective Disorder (SAD) may feel isolating, but you are not alone, and you don’t have to navigate it without support. With the right combination of care, tools, and connection, it is absolutely possible to maintain your mental health and reclaim your sense of well-being during Alaska’s longest season.
At Cama’i Community Health Center, we’re proud to serve our community with practical, compassionate care that acknowledges the challenges of Alaskan winters while offering proven strategies to overcome them. Whether it’s helping set up a light therapy routine, checking your vitamin D levels, or simply talking to someone who understands, our team is here.
Let’s keep showing up for each other. If you notice a friend, family member, or neighbor struggling with the winter blues or sad symptoms, reach out. Sometimes a small gesture, a shared walk, a phone call, a warm meal, can make a huge difference. Mental wellness is a community effort.
Need Help Managing SAD? Call us today to schedule an appointment with a mental health provider, discuss light therapy, or get started on a personalized treatment plan.
