It’s that time of year again. Winter holidays, family time, colder weather… and seasonal affective disorder (SAD). Many people feel the negative effects of the cooler temperatures and shorter days, making the season not-so-merry. Having a better understanding of SAD will help you determine and evaluate your state of mind and find ways to improve it as you await the spring.
What is Seasonal Affective Disorder?
According to Johns Hopkins, SAD is a type of situational depression that coincides with a change in the seasons. It is typically associated with colder weather and shorter daylight hours causing a chemical reaction that triggers SAD. While it can also affect people in the spring, as the weather warms up, it is mostly reported in the fall and winter.
Symptoms of SAD tend to return and improve around the same time each year. These symptoms are also associated with other types of mental health disorders, making it important to see a doctor for a clinical diagnosis.
Common symptoms of SAD include the following:
- increased sleep and daytime drowsiness
- loss of interest and joy in activities
- grouchiness and anxiety
- feelings of guilt and hopelessness
- decreased ability to focus
Ways to Treat Seasonal Affective Disorder
Get Outside: One of the best ways to treat SAD is to get outside in the sunlight. Many people diagnosed with SAD are affected by the decrease in daylight hours throughout the winter months. To counteract this, take breaks during the day to go for a short walk outside. If you are unable to get outside during the week, find a window to work next to and prioritize outdoor activities over the weekend. These can include:
- Going for a hike or taking a walk
- Joining a local running club
- Reading or crafting in a nearby park
Limit Caffeine and Alcohol Intake: Caffeine and alcohol have been known to increase feelings of anxiety, which can worsen as the seasons change. Rather than letting yourself feel down-in-the-dumps as you sip your morning brew, switch out for something a little more soothing, like an herbal tea or a fresh juice. These drinks will help to brighten your morning, rather than serve as the catalyst for a daylong spiral.
Make Plans: Spending time with friends and family, while doing an activity you enjoy, can do numbers for your mental wellbeing. When you feel yourself falling into an emotional rut, reach out to a friend or family member and make plans to do something fun, even when you may not feel up to it.
Make Time for Self-Care: While it can be difficult to designate time for self-care, it can be incredibly helpful for your mental health. Whether it’s watching a favorite movie, starting an art project, or even just meditating for 15 minutes, making time for yourself can help to improve your mood drastically. For more ideas on self-care, check out our blog post titled, “Self-Care Strategies for All Ages.”
Seek Professional Help: If managing SAD with at-home adjustments hasn’t been enough, it may be time to consider reaching out to a mental health professional. Therapists or counselors can offer tailored support, such as light therapy, Cognitive-Behavioral Therapy (CBT), or medication, to help improve your wellbeing.
Conclusion
SAD dramatically affects the winter season for many people, making it difficult to see the light at the end of the tunnel. Rather than allowing yourself to spiral, it is important to recognize your mental state and the ways in which you can work to improve it.
“Seasonal Affective Disorder reminds us of the profound connection between our mental well-being and the changing seasons,” said Gregory Cooke, an Acenda therapist. “The inevitability of cycles in life, including the emotional shifts we may experience as the seasons change, are a reality for us all. By acknowledging these rhythms, we can better prepare ourselves by utilizing positive coping skills, intentionally reaching out to a friend or loved one when feeling isolated, practicing self-care, and seeking support when needed - knowing that even in the darkest of times, seasons of healing and light are all around us.”
By taking a moment to acknowledge the ways seasonal change affects our emotional wellbeing, like Cooke says, we can recognize a pattern in our lives, allowing us to take action towards bettering our mental wellness.
If you or someone you know is struggling with SAD, clinicians in our Counseling & Wellness Centers can help.
About the Author
Riley de Jong, Communications Strategist at Acenda, attended the University of California – Los Angeles for her undergraduate degree in Communication and minor in Entrepreneurship. She enjoys supporting her community, telling engaging stories, and connecting with others.
Sources
https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder