As the days get shorter and the weather gets cooler, some celebrate while others dread it. For those with seasonal affective disorder (SAD), there is a much greater impact that can last for months.
What is seasonal affective disorder?
The winter blues are a normal, temporary dip in mood and energy levels, while SAD is a diagnosable depressive disorder, most commonly occurring during the colder fall and winter months when there are fewer natural hours of daylight. “While a person may feel unhappy, it doesn’t interfere with their ability to actually enjoy life,” says Danita Fields, LCSW-C.
Those affected by SAD are more severely impacted by fewer hours of daylight, which sometimes interferes with their ability to enjoy life and function. “Seasonal affective disorder is considered a subtype of major depressive disorder. To be diagnosed with SAD, a person must meet the criteria for major depression, but with symptoms that follow a seasonal pattern,” explains Fields. Common symptoms of SAD may include low mood, anxiety, irritability, and lack of energy.
Getting ahead of symptoms:
Get Active: Regular exercise, even for short periods (up to 30 minutes a day) increases the production of endorphins, natural chemicals in the brain that help improve mood and reduce stress. Try taking a short walk or bike ride and see if it improves your mood.
Get Some Light: “Try to get as much natural sunlight as possible,” says Fields. Positioning yourself near a window and opening curtains to allow more natural light in can also help.
Eat Healthy: Increase your intake of nutritious foods, such as fruits, vegetables, whole grains, and lean proteins. These foods are rich in vitamins and minerals that can help prevent the onset of symptoms like fatigue, irritability, and depression.
Mindfulness and Self-care: Practice mindfulness through meditation and self-care; set time aside to relax, rest, and be present in the current moment.
Set boundaries and realistic expectations: Accept that you may not be up to doing everything you wanted to do. Set boundaries with family and friends, asking for help when needed.
Next steps
SAD is a manageable condition that can be treated; people don’t have to suffer in silence. If you think you may be affected by SAD, therapy can help you address seasonal affective disorder.