What is Seasonal Affective Disorder (SAD) and What Helps?
On the West coast Autumn through Winter is deluge season. Along with the heavy rains and darker, shorter days, many people suffer from Seasonal Affective Disorder (SAD). Up to one in ten people report full-blown SAD, with as many as 45% reporting significant symptoms. This condition is more than temporary “blues”; it is a mental health condition that can significantly impact one’s mood, energy levels, relationships, and overall quality of life. SAD is related to the changing of seasons, and seems to be caused by the reduction in sunlight. It is important to notice the symptoms in order to better manage them.
Symptoms of SAD
Common indicators of Seasonal Affective Disorder:
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Low energy, feeling fatigued
- Irritability, low self-esteem, lack of libido
- Difficulty sleeping or oversleeping
- Changes in appetite, often with cravings for carbs, leading to weight gain
- Feelings of hopelessness or worthlessness
- Difficulty concentrating or feeling sluggish
- In severe cases, thoughts of death or suicide
One or two down days does not mean you have SAD, but if every day starts feeling like Groundhog Day, then then you may need to seek help and follow the steps below.
Positive Steps to Help Seasonal Affective Disorder
There are several strategies you can use to improve your mental health. These techniques are not a substitute for therapy but can be effective in reducing the impact of seasonal depression:
- Increase Your Exposure to Natural Light: Spend as much time as possible outside during daylight hours. Even a short walk in the morning can boost your mood. Consider using a light therapy lamp, which mimics sunlight. 20 minutes each morning can provide a needed boost.
- Exercise Regularly: Physical activity is a powerful way to reduce symptoms of depression. Aim for at least 30 minutes of moderate exercise most days of the week—walking, running, yoga, or strength training can boost endorphins and improve your mood.
- Maintain a Consistent Sleep Schedule: Getting enough quality sleep is crucial for managing SAD. Try to go to bed and wake up at the same time every day, even on weekends. Limiting naps and creating a relaxing bedtime routine also helps.
- Eat a Well-Balanced Diet: A healthy diet can have a positive impact on your mood and energy levels. Avoid heavy, sugary foods and opt for a diet rich in vegetables, fruits, whole grains, and lean proteins. Omega-3 fatty acids may also help lift your mood, and some people report Vitamin D supplements help significantly.
- Stay Connected: Isolation can worsen feelings of depression. Make an effort to stay connected with friends and family. Even when you feel like withdrawing, spending time with loved ones can provide comfort and alleviate feelings of loneliness and sadness. A weekly phone call to friends or family helps.
- Practice Mindfulness and Stress Reduction Techniques: Techniques like meditation, deep breathing, or journaling can help you stay centered and reduce stress. These methods encourage a more positive outlook and can be powerful tools in managing depressive feelings. (Ask me about journal starter tips)
- Set Small, Achievable Goals: Feeling overwhelmed can exacerbate depressive symptoms. Break tasks into smaller, manageable goals, and celebrate each accomplishment. This approach can provide a sense of purpose and accomplishment throughout the season.
- Create Fun Habits and Rituals: Family movie night, board game Fridays, Saturday walks (even in the rain) can provide relief from isolation and depression. And, they can be fun, giving you something to look forward to.
Seasonal Affective Disorder can be difficult to cope with but there are steps you can take to manage symptoms. It is also crucial to seek professional support if your symptoms persist or worsen. I use a number of tools specific to SAD, including a distinctive form of Cognitive Behavioral Therapy I have developed to help manage depressive thoughts and feelings.
If you are experiencing SAD and need additional help, reach out below for professional support. Early recognition and treatment can prevent symptoms from worsening and help you find the light at the end of the rainy season. Together, we can develop a tailored approach to improve your well-being and help you enjoy a brighter season.