Seasonal Affective Disorder

Most people have heard of seasonal affective disorder (SAD).  Clinically, it is considered a mood disorder subset.  People experiencing SAD struggle to find motivation to leave the house and engage in social interaction.  Even small things may feel difficult.  Sometimes those who don’t typically experience depression most of the year begin to exhibit depressive symptoms in the winter months.  Common symptoms include sleeping too much, having little to no energy  and overeating. This same condition in the summer can include heightened anxiety. 

The American Psychiatric Association also lists symptoms such as loss of energy or feelings of fatigue (despite sleeping a lot).  Conversely, insomnia can become an issue as well as restlessness, pacing, and racing thoughts. Feelings of worthlessness or guilt and having trouble making decisions or staying focused have been noted as well.

If you have found yourself experiencing some of these feelings, there are things that you can do to address the issues. 

• Plan ahead.  Acknowledge that this is a difficult time of year for you, and put things in place to help make this season easier.

• Make a list of pleasant events in which you have participated in the past or would like to try. Some examples are -  having lunch with a friend,  doing  yoga on youtube, learning to knit or going to a museum.  It could also be something as simple as buying your favorite kind of coffee and drinking it each morning in a special cup. Push yourself to do at least one of these things each day, even if you don’t feel like it.  Doing positive things helps us start thinking in a more positive direction.

• Remind yourself that this is a temporary season.   

• Get outside every day.  Just being in natural sunlight can help your mood.

• Consider getting a light box. These mimic the natural outdoor light that is  lacking in the winter months.  Sitting in front of this light when you first wake up can trigger particular neurotransmitters to be released in your brain.  This will help elevate your mood for the rest of the day.

• Make your morning positive. Plan the night before and prepare things that will make your morning easier. Make sure you have clean clothes, food for breakfast and anything you need to have ready for your day.

• Exercise.  Consistent exercise has been proven to help with depression.  If you exercise outside you get double the benefit -  sunlight and physical activity.

• Reach out to supportive family and friends. 

• Limit your exposure to news, social media and other negative influences. 

• Every night before bed,  write a list of things you are grateful for or a list of things you did well today.  

• Make lists. Just writing a list helps your brain move away from a negative mood and into a planning mode. 

Even with all of these actions in place, you may find yourself no longer able to function at a normal capacity due to depression symptoms. If this becomes the case,  it's time to seek help from a mental health professional.  Find a therapist who understands SAD and can help you through this difficult season.   Generally speaking,  if your sleep, weight (up or down), mood, interest in activities, energy levels and ability to concentrate have significantly been impacted for more than two weeks, you should seek counseling.

If you experience any suicidal thoughts or actions, get help immediately. You can call the National Suicide Prevention Hotline 988, or the toll free Lifeline at 800-273-8255.   You can also go to the nearest Emergency Room as soon as possible if these thoughts ever occur to you.  You are not alone, and there is help!