Updated: Friday, February 13, 2026 2:14 PM

Tackling the Lake Effect Blues

Knowing the science behind SAD can help you formulate a treatment plan.

By Cristine Adams, MD, FACEP | Chief Wellness Officer, Kaleida Health

As we drag ourselves through February in what feels like a never-ending Buffalo winter, it is natural to feel the heavy effects of Seasonal Affective Disorder (SAD). We live in a city where the sun effectively disappears for months at a time, a challenge that is only compounded by working in high-stress environments under irregular, "cool white" hospital lighting.

If you feel a dip in your energy or mood, please know that it is not a lack of willpower; it is a normal biological response to our environment. The science behind these feelings tells us that SAD is a misalignment of your circadian rhythm triggered by a lack of high-intensity environmental light. Our persistent gray cloud cover tricks the brain's master internal clock, preventing the "stop" signal for melatonin, our natural sleep hormone. This leads to the persistent brain fog and lethargy we often associate with the season. Furthermore, sunlight is the primary trigger for serotonin-your natural mood-stabilizing hormone-and without it, we find it much harder to regulate the emotional toll of a busy day at work. This drop in serotonin can make us more reactive, less patient, and even more prone to the carbohydrate cravings our brains use in a desperate attempt to find quick energy.

Fortunately, there are several "hacks" we can use to resuscitate our biology during these dark months. One of the most effective strategies is the use of targeted phototherapy light boxes. These devices provide 10,000 lux of energy-comparable to natural sunlight and far more powerful than traditional indoor lighting. By using these boxes for 20 to 30 minutes at the start of your "day" (regardless of what time you wake up), you can stimulate the biochemical responses needed to turn off melatonin and help you feel alert and focused.

Supplementing with vitamin D is also vital, as it serves as a critical precursor to dopamine and serotonin synthesis. Since the Buffalo sun isn't strong enough in winter to help our skin manufacture this naturally, most of us require a supplement. I encourage you not to guess on your dosage, but to see your provider and get your levels checked; the degree of deficiency can often be shocking.

Beyond light and supplements, we can find relief by infusing our days with "micro-doses" of nature. The visual response to even five minutes of greenery can lower stress-induced cortisol levels and stimulate the vagus nerve, allowing the parasympathetic nervous system to take over and help us rest and recover.

While finding the motivation for a full gym session can be a challenge when outdoor time is limited, finding opportunities for micro-bursts of movement at work is an excellent way to flush out cortisol and stimulate a fresh release of dopamine and serotonin. A simple five-minute power walk down the hall or a trip up the stairs can be incredibly successful. A good rule of thumb to ensure your heart rate is high enough to trigger these neurochemical benefits is the "talk test": you should be able to carry on a conversation, but not be able to sing.

By treating our own well-being with this clinical rigor, we can create a roadmap to sustain ourselves through the winter and beyond.