7 Tips if You’re SAD (Seasonal Affective Disorder)

It’s that time of year again: the clocks change, the leaves are falling, we are saturated with pumpkin spice, and Seasonal Affective Disorder is beginning to set in. I’ve struggled with SAD for years and used to absolutely DREAD the winter time. The anticipation of winter put a damper on my love of all things Fall because I couldn’t help but think about what was waiting for me as soon as the time changed.

Seasonal Affective Disorder (SAD) is a depressive syndrome linked to the change in seasons. For those of us who experience SAD we come to expect a very unwelcome shift in our mood that sets in during the Fall/Winter (or, though less common, the Spring/Summer). The lack of sunlight and shorter days likely play a key role and SAD tends to impact adult women more than other populations.

Some of my tell-tale signs of SAD include feelings of sadness, lack of interest in pretty much everything, low energy, increased desire to sleep, and craving comfort foods- especially starchy carbs. Other common symptoms include feelings of guilt, hopelessness, trouble focusing, anxiety, and irritability.

I used to think I needed to just get through the winter and try to minimize the negative impact I had on the people around me. After suffering from SAD for years, and with the help of my own therapist, I’ve found a number of really helpful strategies that make the winter quite a bit less blue. Here are some of my favorites in hopes that they help you too.

Lean In To the Cozy

Rather than dread everything about winter, I started a list of things that I enjoy that are associated with winter so that I could lean in to the season. At the top of my list is hot chocolate, fuzzy blankets, sitting by a fire, making soup, and pouring candles. Now when I think about winter I can generate some positive emotions which has helped tremendously with the anticipatory anxiety of the season.

Bright Light Therapy (BLT)

Happy Lights are the best! These nifty light therapy boxes emit full spectrum light (10,000 lux) similar to that of sunlight. 30-90 minutes per day is the usual recommended exposure time and best to do it first thing in the morning; you can do it over your cup of coffee or as you’re getting ready for work. I find it gives me a nice boost in energy and takes very little effort.

Please note that this intervention is a powerful one and you should definitely consult your doctor before practicing BLT as it can lead to adverse effects for some individuals.

Exercise

I know it’s hard. Especially in the winter. ESPECIALLY if you’re depressed. Yet I haven’t found anything quite as helpful as keeping a regular exercise routine in the winter. I definitely have to lean on my self-discipline to keep it up but I know that my mood will tank quickly if I don’t move my body on a regular basis. The trick is to find an activity that is self-reinforcing. Something that you actually enjoy, or at least used to enjoy before you were depressed. Bonus points if it’s done outside so you get some fresh air and sunlight. Triple bonus points if you exercise with a buddy or take an exercise class so that you get some social time as well.

Food

SAD makes us crave simple starchy carbs. Holidays mean an abundance of delicious simple starchy carbs. Although these foods give us a quick boost of energy and feelings of comfort, shortly afterwards our energy tends to tank and we are left feeling less satisfied and craving more. I’m not recommending that you restrict yourself from holiday goodies. I am recommending that you notice how foods impact your mood and energy and that you trend towards the foods that leave you feeling satisfied longer- like those with complex carbs, fiber, and protein.

Get outside

The limited sunlight is a huge drain on my mood. As it is for most of us because our serotonin levels drop with the decreased light. Studies have shown a 30 minute walk outside decreases the cortisol levels in your brain and increases those happy hormones. Thankfully my dog insists that we walk for at least 30 minutes each morning so I’ve got that built in fuzzy motivation even when the weather is rough.

Medication

There have been times when all the behavioral strategies in the world just don’t seem to lift my mood. When that happens I turn to better living through chemistry. Antidepressants can be an effective tool to manage symptoms of SAD and if you’re thinking medications might be helpful for you then I encourage you to start talking with your prescriber. Many antidepressants can take weeks before you notice the effects and I’d rather you experience relief sooner than later.

Therapy

All of these tips came out of my personal research and the work I’ve done in the past with therapists. It’s easy to read a tip in a blog and not always so easy to actually apply it in your own life. If you could use a little extra support, guidance, and encouragement please reach out for help. It’s one of the best gifts I’ve given myself and I’m hopeful you’ll have the same experience.

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Bailey C. Bryant, Psy.D., Owner of Hello Mental Health

This publication is designed to provide general information prepared by a professional in regard to the subject matter covered.  It is not intended to provide psychological or clinical advice.  Although prepared by a professional, this publication should not be utilized as a substitute for professional service in specific situations.  If mental health advice or other expert assistance is required, the service of a professional should be sought.