As the days grow shorter and the temperature drops, many people find themselves feeling a little “off.” This can be more than just the typical winter blues — it can be a condition known as seasonal affective disorder (SAD). If you’ve noticed that your mood dips significantly when the seasons change, you’re not alone. But there’s good news: there are ways to cope with and even prevent the worst of SAD’s symptoms.
What is Seasonal Affective Disorder?
Seasonal affective disorder (SAD) is a type of depression that typically occurs during the fall and winter months when daylight hours are shorter. It’s believed to be related to changes in light exposure, which can affect the production of important brain chemicals such as serotonin and melatonin. The lack of sunlight in winter can disrupt your internal clock, or circadian rhythm, leading to changes in sleep patterns and mood regulation.
For some people, these seasonal shifts trigger depressive symptoms that can significantly impact their daily life.
The disorder can be so severe for some individuals that it interferes with work, relationships and overall quality of life.
Symptoms
Seasonal affective disorder symptoms are similar to those of major depression, but they occur more specifically during the colder months. Some of the most common side effects include:
- Low energy and fatigue
- Changes in sleep patterns
- Difficulty concentrating
- Loss of interest in normally enjoyable activities and hobbies
- Weight gain
- Social withdrawal
- Irritability
- Feelings of hopelessness
- Thoughts of self-harm (in more severe cases)
Prevention and Coping Strategies
You can take several practical steps to prevent or reduce the severity of SAD.
Embrace Natural Light
One of the most effective ways to manage SAD is to increase your exposure to natural light. This can be as simple as taking a walk during daylight hours, even when it’s chilly or overcast. Spending at least 30 minutes a day outside can help to boost serotonin levels and regulate your sleep patterns.
Use Light Therapy
Light therapy is often recommended for people with SAD who live in areas with limited sunlight during the winter. This method involves sitting near a special seasonal affective disorder lamp (often called a light therapy lamp) that mimics natural sunlight. Daily sessions of 20-30 minutes can significantly improve mood and energy.
Stay Active
Exercise is a proven mood booster, as physical activity increases the release of endorphins (your body’s natural feel-good chemicals). Keeping your body moving during the winter months can also help to combat the sluggishness that often accompanies SAD. A good workout doesn’t have to be intense; even a yoga session can make a difference.
Keep a Routine
A regular routine can help your body adjust to the changes in daylight and temperature. Try to wake up and go to bed at the same time each day to regulate your sleep cycle. It’s also important to eat at regular intervals to keep your energy up.
Socialize and Stay Connected
Even if you don’t feel like going out, maintaining social connections is crucial. Spending time with friends and family or even participating in online communities can provide emotional support. A phone call or text exchange could also help to lift your spirits during the darker days.
Eat a Balanced Diet
What you eat can influence your mood, so it’s important to nourish your body with a well-balanced diet that’s rich in vitamins, minerals and omega-3 fatty acids. Avoid excessively eating comfort foods, which may only worsen those lazy feelings. Instead, try to include foods that stabilize blood sugar levels and promote brain health, such as whole grains, lean proteins and plenty of fruits and vegetables.
Medical Treatments
In some cases, lifestyle changes may not be enough to combat SAD. Medical seasonal affective disorder treatments may be necessary, and several options could help to alleviate symptoms:
- Cognitive Behavioral Therapy (CBT). CBT is a type of talk therapy that helps individuals identify and change negative thought patterns. It’s been shown to effectively treat depression, including SAD, and it’s often used alongside light therapy for optimal results.
- Antidepressant medications. For some people, medication may be prescribed to help regulate mood. Selective serotonin reuptake inhibitors (SSRIs) and other antidepressants can help to balance neurotransmitters in the brain, improving mood and energy levels.
- Vitamin D supplements. Since lack of sunlight can lead to low levels of Vitamin D, supplementation may help some individuals. Discussing this option with your healthcare provider can help you determine the best course of action.
Seasonal affective disorder is a real and challenging condition, but there are many strategies you can use to prevent or manage symptoms. If symptoms persist or worsen, don’t hesitate to seek medical help and find a treatment plan that works for you. By taking proactive steps, you can enjoy a brighter outlook — no matter what the weather is like outside.
Navigate Mental Health Challenges with Envision Unlimited
If you or a loved one is struggling to cope with mental health challenges, we can help. Since 1948, Envision Unlimited has been dedicated to helping people with disabilities and their caregivers live happy, fulfilled lives in their communities. Our offerings — which include mental health, residential and employment services; day programs for individuals with intellectual and developmental disabilities; and specialized foster care — are designed to address the unique needs of each of our clients, regardless of age, background or ability.
If you or someone you know is struggling to manage their mental health and would like to talk, call our Mental Health Services intake coordinator at 773-506-3161.