Holiday decorations are being hung, the clocks have been turned back an hour, and winter is almost officially here. If you struggle with seasonal depression, here are 5 tips from AICT’s Dr. Allie Funk for managing your mood in the coldest, darkest time of year.

1. Lean into Light Therapy

Many symptoms of seasonal affective disorder (SAD) are linked to the fact that the extra hours of darkness during winter disrupt our circadian rhythms, or sleep/wake cycle. You can combat these effects by using products designed to mimic aspects of sunlight, such as light boxes and dawn simulators.



2. Make Daily Physical Activity a Non-Negotiable

Since it’s hard to engage in many of the outdoor activities that comprise our exercise routines in warmer months, many of us get significantly less physical activity in wintertime. However, regular exercise is one of the most research-backed methods for improving your mood. If you aren’t a gym person, make a commitment to bundle up and take a 10-minute walk every day as part of your winter routine.


3. Stay Social

Although winter weather often makes us want to stay inside and hibernate, there

are proven links between social isolation and depression— and between social connection and physical and mental health. Make plans in advance with friends, and hold yourself to attending even if you don’t feel like it in the moment.


4. Be Intentional with Inside Time

Instead of allowing your indoor hours to turn into a haze of streaming shows and

scrolling on your phone, set an intention to start an at-home winter hobby that will be truly nourishing. Writing physical letters to friends, mastering a particular cooking method, or reading every book by a certain author are examples of activities that can feel productive without feeling like a chore.


5. Ask for Help if You Need It

If you are experiencing depression symptoms that feel overwhelming or are unremitting, seeking professional mental health treatment is the best thing you can do to take care of yourself. A trained therapist can help you navigate SAD symptoms so that you can enjoy life to its fullest in the months that may be most challenging for you.

AICT Clinician Spotlight 

Allison Funk, Ph.D., is a New York State licensed psychologist at the American Institute for Cognitive Therapy. She received her Bachelor’s degree from the University at Buffalo Honors College and her doctorate from Hofstra University’s Clinical Psychology Ph.D. program. Dr. Funk has extensive training in Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Acceptance and Commitment Therapy (ACT). She has served as a therapist at Hofstra’s Anxiety and Depression Clinic, ACT Clinic, and DBT Clinic, as well as the Mount Sinai Addiction Institute and CUNY Graduate Center Student Counseling Services. She completed her APA-accredited internship at Jesse Brown VA Medical Center. 

 Dr. Funk’s approach to therapy emphasizes the individual, applying the principles of cognitive and behavioral therapies in a flexible manner to meet each client's unique needs. She has particular expertise in working with individuals who are navigating anxiety, depression, trauma, work or school stress, perfectionism, and procrastination, as well as numerous other life challenges. Dr. Funk views treatment as a collaborative process in which therapist and client work as a team to identify factors contributing to the area of concern, set goals, and create change.


Maren Westphal, Ph.D., is a licensed psychologist who received her B.A. (Honors) in Social and Political Sciences from the University of Cambridge and her Ph.D. in Clinical Psychology (With Distinction) from Columbia University.Before joining AICT as a clinician, she completed a postdoctoral fellowship in the mood and anxiety disorders program at Mount Sinai Hospital and worked as a clinician and researcher in the post-traumatic stress disorder (PTSD) treatment and research program at Columbia University Medical Center. Dr. Westphal is intensively trained in Dialectical Behavior Therapy and a Diplomate in the Academy of Cognitive and Behavioral Therapies. She is also trained in mindfulness-based cognitive therapy for depression (MBCT), psychodynamic therapy, and structural family/couple therapy.

Dr. Westphal has expertise in treating depression, insomnia, generalized anxiety, health anxiety, PTSD, social anxiety, and specific phobias. She has taught ten workshops on cognitive behavioral therapy for anxiety disorders, including four at national conventions. Dr. Westphal specializes in helping individuals navigate work challenges, career changes, relationships, infertility, parenting, and life transitions. She also provides psychotherapy to patients with medical conditions and young adults struggling with perfectionism, procrastination, avoidance, and concentration difficulties/ADHD.


To Learn More or to Sign Up, Contact our Intake Coordinator at (212) 308 - 2440
Visit our Website
Facebook  Twitter  Instagram  LinkedIn
The American Institute for Cognitive Therapy
150 East 58th St, 5th Floor Annex
New York, NY 10155
Phone: (212) 308 - 2440 Fax: (212) 308 - 3099