Navigating the Winter Blues: Understanding Seasonal Affective Disorder (SAD) and How to Cope
As we approach the winter solstice and increasingly shorter days, you may catch references to SAD, or Seasonal Affective Disorder, popping up on social media, the news, or even your doctor’s office. So, what is SAD? How can we cope with our own struggles this season and support others?
Seasonal Affective Disorder is a type of depression that occurs in some people during the fall and winter months. It is thought that these people may experience a chemical change due to shorter days and less sunlight. Less sunlight leads the body to increase production of melatonin. Melatonin is the hormone that supports sleep, and increased production may lead to or enhance depressive symptoms, such as low motivation, low energy, and a general dip in mood. Other symptoms that might occur with SAD include a reduced pleasure in formerly/typically enjoyed activities, increased irritability and/or anxiety, and changes in appetite, ability to focus, and sex drive. For many, SAD symptoms coincide with a busy holiday season and schedule, which can heighten feelings of guilt, shame, and personal disappointment. Luckily, there are some simple strategies that can help you cope with SAD.
1. Increase your exposure to sunlight and/or engage in light therapy.
Getting outside during daylight for 10 to 30 minutes is a great idea any time of year and is especially helpful for individuals experiencing SAD.
If being outside during daylight isn’t easy for you, light therapy is also an option. Specially designed lights that emit certain spectrums are available to purchase and using them in your home can have a similar effect to being outside.
2. Set realistic expectations given your time and energy levels, regardless of the holiday hype (even if that hype is coming from well-meaning and/or much-loved family members).
Identify your priorities for the season and focus your energy on those tasks or events.
Be honest about tasks, events, or obligations that are more draining than fulfilling and brainstorm ways to let go of or delegate them.
3. Get regular exercise!
4. Take time to talk with a trusted friend or family member about how you feel, rather than keeping it all inside.
5. Focus on incorporating healthy food (fruit, veggies, lean protein) and adequate water in your diet, especially as holiday treats become widely available.
If you find that your symptoms persist or seem out of your ability to control, it may be wise to seek advice from a physician regarding medication or schedule a psychotherapy (counseling) appointment.
Finally, remember that Seasonal Affective Disorder is just that seasonal, meaning it will pass. Things will get better, the days will get longer, and the sun will return.
-Written by: Laura Minnich, LMHC, Lead Clinical Counselor at Volunteers in Medicine
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