How to Combat Seasonal Affective Disorder

Have you ever noticed that your mood shifts when the seasons change? For some, the arrival of winter or summer can trigger more than just a change in wardrobe-it can lead to Seasonal Affective Disorder (SAD), a form of depression tied to changes in natural light. SAD isn’t just about feeling a little down; it can deeply impact your energy levels, mood, and overall sense of well-being.

What is SAD?

Seasonal Affective Disorder (SAD) is a type of depression that follows a recurring seasonal pattern, typically lasting for 4 to 5 months. While it’s most commonly linked to the shorter days of winter, some people experience it during the summer months, too. The key to managing SAD is understanding its symptoms and taking steps to counteract them.

Symptoms of SAD

The symptoms of SAD often overlap with general depression, and they can be quite disruptive. Some common signs include:

• Persistent sadness

• Fatigue or lack of energy

• Loss of interest in activities you once enjoyed

• Changes in sleep and appetite

• A sense of hopelessness

But there are also specific differences between winter-pattern and summer-pattern SAD:

Winter-Pattern SAD can bring about:

• Oversleeping or feeling excessively tired

• Craving comfort foods (especially carbs)

• Weight gain

• Social withdrawal or isolation

Summer-Pattern SAD might look like:

• Trouble sleeping or insomnia

• Poor appetite and weight loss

• Feelings of restlessness or agitation

• Heightened anxiety

• In some cases, aggressive behavior

How to Combat SAD

1. Soak Up Some Sunlight (or Fake It!)

Exposure to natural light is one of the most effective ways to boost your mood. Try to spend time outdoors during daylight hours-go for a walk, sit by a sunny window, or even take lunch outside. If it’s dark and dreary outside, consider using a light therapy box. These devices mimic the sun’s natural rays and can help regulate your circadian rhythms. Aim for 30-60 minutes of light therapy in the morning.

2. Move Your Body

Exercise is a powerful mood booster. It doesn’t have to be intense-simple activities like walking, yoga, or cycling can help increase serotonin levels and energy. Plus, exercising outside in nature, when possible, can have an even greater positive impact on your mental health.

3. Stay on a Consistent Sleep Schedule

Your sleep patterns can greatly influence your mood. Try to maintain a regular sleep routine, even on weekends. Going to bed and waking up at the same time each day will help stabilize your mood and energy levels. Also, avoid long naps during the day, which can interfere with your nighttime rest.

4. Eat to Nourish, Not to Comfort

When dealing with winter-pattern SAD, you might find yourself reaching for sugary or carb-heavy foods. While these can provide a temporary mood lift, they often lead to energy crashes later on. Focus on a balanced diet full of fresh fruits, vegetables, lean proteins, and whole grains to maintain steady energy throughout the day.

5. Stay Hydrated

It may seem like common sense, but staying hydrated is essential, especially if you’re dealing with summer-pattern SAD. Dehydration can worsen symptoms of anxiety, fatigue, and irritability. Make sure to drink plenty of water, and consider incorporating herbal teas or water-rich fruits and vegetables into your diet.

6. Manage Stress with Mindfulness

Stress can amplify the symptoms of SAD, so it’s important to find ways to relax. Meditation, deep breathing, and mindfulness exercises are great tools to help you stay grounded and calm. Taking time to enjoy nature or spending quality moments with loved ones can also be incredibly soothing.

7. Plan for the Seasons Ahead

If you know that a certain season tends to trigger your SAD, try to plan ahead. This could mean organizing less demanding tasks during your tough months, or stocking up on groceries to reduce stress. Having a plan in place can help you feel more in control and less overwhelmed.

8. Talk About It

If you’re feeling down, don’t keep it to yourself. Reach out to someone you trust-a friend, family member, or counselor. Simply talking about your feelings can lighten your emotional load and help you gain perspective.

Sometimes, SAD requires a little extra support. Counselors at Bellaire Family Counseling are trained in cognitive behavioral therapy and other evidence-based approaches that have been shown to help with seasonal affective disorder (SAD), as well as depression, anxiety, and other mood related concerns.

You’re Not Alone

If you’re battling Seasonal Affective Disorder, we would love to help. SAD is treatable and you can feel better! Rather than dreading the change of seasons, use these strategies to manage seasonal shifts with confidence: Stay active, seek light, make time for self care, and reach out for support when you need it.