For many, winter in Steamboat Springs, Colorado is a time of breathtaking beauty, world-class skiing and cozy evenings by the fire. But for some, the long, cold months bring more than just a case of the winter blues.

Seasonal Affective Disorder (SAD), a type of depression that occurs during seasonal changes, affects millions of people each year — especially those living in high-altitude, snow-covered regions like Steamboat. With limited daylight, extreme temperatures and geographic isolation, managing mental health during the winter is crucial.

Steamboat Springs sits at an elevation of 6,732 feet in the Rocky Mountains, with the ski area receiving an average snowfall of 314 inches per year — more than 26 feet. While this makes it a paradise for winter sports enthusiasts, it also presents challenges for those struggling with SAD.

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• Shorter Days: During the winter solstice, Steamboat gets only about 9 hours and 20 minutes of daylight, compared to over 15 hours in the summer. Reduced sunlight exposure can disrupt circadian rhythms and lower serotonin levels, contributing to SAD symptoms.
• Cold Temperatures: Average winter lows can dip to single digits, making it difficult to spend extended time outdoors. Frigid conditions discourage outdoor activities, reducing exposure to natural light, which is crucial for mood regulation.
• Storms & Isolation: Heavy snowfall can make roads treacherous, limiting social interaction and increasing feelings of isolation. In a town with a small, spread-out population of about 13,000, this isolation can feel even more pronounced.

SAD symptoms go beyond just feeling down during the winter. According to the National Institute of Mental Health, common symptoms include:

• Persistent sadness or low mood
• Fatigue and low energy
• Changes in sleep patterns (oversleeping or insomnia)
• Difficulty concentrating
• Increased cravings for carbohydrates and weight gain
• Social withdrawal or loss of interest in activities
• Feelings of hopelessness

If these symptoms last for more than two weeks and begin to interfere with daily life, it’s important to seek support.

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1. Maximize Natural Light

Steamboat is known for its frequent “bluebird” days — sunny skies following snowstorms. Taking advantage of natural light is essential.

• Open curtains and blinds during the day to let in sunlight.
• Arrange workspaces and seating areas near windows.
• Get outside for even a short walk during daylight hours, preferably in the morning.

2. Try Light Therapy

• A light therapy box that mimics natural sunlight can help regulate your circadian rhythm and improve mood.
• Experts recommend using a 10,000-lux light box for 20-30 minutes each morning.

3. Stay Active – Even in the Cold

• Engage in outdoor activities like skiing, snowshoeing or ice skating to boost endorphins.
• On bitterly cold days, opt for indoor exercise like yoga, strength training or treadmill walking.
• Steamboat offers plenty of indoor fitness options, including Old Town Hot Springs and local gyms.

4. Maintain Social Connections

• Steamboat’s tight-knit community can be an asset — stay engaged through social events, clubs, or volunteering.
• If travel is limited, set up virtual check-ins with friends and family.
• REPS (Reaching Everyone Preventing Suicide) provides community support and resources for those struggling with mental health.

5. Prioritize Sleep and Nutrition

• Keep a consistent sleep schedule by going to bed and waking up at the same time each day.
• Eat a balanced diet rich in vitamin D (found in fish, dairy and fortified foods) to help combat deficiencies linked to SAD.

6. Seek Professional Help When Needed

• If SAD symptoms persist, therapy, counseling or medication may be beneficial.
• Local mental health resources, including REPS and Mind Springs Health, offer support in Steamboat Springs.

Living in a mountain town like Steamboat Springs has its perks — stunning scenery, fresh mountain air, and endless outdoor adventures. But the long winters can take a toll on mental well-being. By taking proactive steps like maximizing sunlight exposure, staying active and maintaining social connections, residents can enjoy winter while managing the effects of Seasonal Affective Disorder.

If you or someone you know is struggling with SAD, don’t hesitate to reach out for support. Resources like REPS are available to help, ensuring that no one has to face the winter months alone.