Seasonal Affective Disorder : What It Is And How To Combat It

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Do you find yourself feeling sad, sluggish, tired, or moody during the colder months? If so, you may be struggling with Seasonal Affective Disorder (SAD) and you’re not alone. It’s estimated that 10 million Americans are affected by SAD. Seasonal Affective Disorder is a type of depression that is triggered by changes in seasons. SAD typically starts and ends at the same time of the year. For most people, the symptoms will begin in late fall or early winter, and then the symptoms will typically resolve in the spring and summer. Few people will experience SAD during the spring and summer months, with the symptoms resolving in the fall and winter months. The symptoms can start out mild and become more severe as the season progresses.

Although SAD symptoms typically subside after the seasons change, you don’t have to ignore the symptoms or try to “tough it out” until the colder or warmer months are over. There are effective treatment options and it’s important to take steps in order to help you enjoy all the seasons and times of the year!  

What causes Seasonal Affective Disorder?

SAD has been researched for numerous years, however, there is still no known cause. Some research has found the following:

●      SAD could be related to the body’s levels of melatonin (a hormone that regulates the sleep-wake cycle)

●      People with SAD may struggle to regulate their levels of serotonin

●      People with SAD may produce less Vitamin D

Who’s affected and what are there any risk factors? 

The age of onset is estimated to be between 18 to 30, however, SAD can affect anyone at any age. Therefore, children, teens, and older adults are also at risk. Below is a list of additional risk factors:

●      People who live farther north or south of the equator

●      Having a history of depression

●      People who have a family history of depression

●      SAD is 4x more common in women than men

What are the symptoms?

Like other diagnoses, not everyone will experience the same symptoms, however, common symptoms include:

Fall/Winter SAD:

●      Feelings of worthlessness, sadness, and hopelessness

●      Oversleeping

●      Appetite changes (craving sweet or scratchy foods)

●      Weight gain

●      Low energy, fatigue, tiredness

●      Social isolation and/or avoiding social obligations

 Spring/Summer SAD:

●      Insomnia/difficulty sleeping

●      Weight loss

●      Poor or lack of appetite

●      Agitation, anxiety, irritability

 So now that we know what it is…..How do you combat it?

●      Emotional self-care

  • Schedule time to relax and take care of yourself

  • Read a good book, listen to your favorite music, watch your favorite TV show or movie, take a warm bath, drink your favorite tea, color or draw, etc.

  • Spend time with & talk to loved ones

  • When we are depressed, we tend to isolate ourselves

  • Friends, family, neighbors, church groups, community groups, etc.

  • Be open and honest about how you’re feeling and what you’re experiencing

  • Keep a daily routine (wake up and go to bed at the same time, for example) and to-do lists, wh

  • Prioritize daily hygiene (showering, brushing your teeth)

  • Include fun activities and hobbies!

  • Volunteer- Volunteering allows us to focus less on ourselves, allows us to be social, and can help us to build a community

  • Practice gratitude

  • When we are depressed, we tend to focus on the negative

  • Identifying the things we are thankful for can allow us to have a more balanced perspective

  • Try to identify 1-3 things you are grateful for at one point every day (ex/ after your morning routine, when you are eating lunch, or before you go to sleep)

  • Seek professional help. Reach out to a therapist and/or a psychiatrist. You can ask friends, family, community groups, or your doctor/PCP for referrals. Or, you can Google or use the maps app on your phone to find providers in your area 

●      Nutrition

  • Reduce and limit alcohol intake (it’s a depressant! It makes us feel worse in the long term)

  • Reduce and limit caffeine intake

  • Eat well-balanced meals!

●      Exercise

  • Arrange a schedule so that you can exercise after sunrise or before sundown

  • Even cloudy days offer exposure to sunlight!

  • Take a 10-20 walk outside during lunch. Layer up for warmth and comfort!

  • Have a backup indoor exercise plan for inclement weather

  • Engage family, pets, & friends in your exercise routing 

●      Sleep

  • Keep a consistent schedule, even on weekends & holidays

  • Set a bedtime that allows you to get at least 7 hours of sleep

  • If you don’t fall asleep for 20 minutes, get out of bed & go do something quietly in another room (no screens! Read a book, journal, color, etc.)

  • Create a relaxing bedtime routine

  • Use your bed only for sleep. This means don’t get on your ipad or watch Tv in bed.

  • Keep the room at a comfortable, cool temperature

  • Limit exposure to bright light in the evenings

  • Turn off all screens 30 minutes before bedtime

  • Avoid large meals before bed. Eat a snack if you’re hungry instead!

  • Avoid consuming caffeine in the afternoon and evening

The mental health therapists at our office offer counseling for a variety of issues including trauma using EMDR, depression, anxiety, grief, and couples counseling. We work with teens, adults, and couples. We also offer online counseling services which can be great for people with busy schedules or for people who live in parts of Pennsylvania with limited counseling options. You can check out our website to see the full list of counseling services that we offer. Or, Request An Appointment here.