Tips to overcome Seasonal Affective Disorder (SAD)

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If you ever noticed that you were experiencing feelings of depression in the late fall or early winter, then you may have been experiencing Seasonal Affective Disorder or seasonal depression. Seasonal Affective Disorder (SAD) is a form of depression that occurs the same time every year and typically occurs in the winter. In the Diagnostic and Statistical Manual of Mental Health Disorders, Fifth Edition (DSM-5), Seasonal Affective Disorder is identified as a type of depression—Major Depressive Disorder with seasonal pattern.

Seasonal depression can affect your mood, sleep, appetite, energy, which then can cause disruptions in other aspects of your life like relationships, social life, work, school and your sense of self-worth. There can be an associated increased sense of stress, sadness, feeling tense and hopeless, as well as a decrease in interest to do activities that were previously enjoyable.

With shorter days and longer nights triggered by Daylight Savings Time, 1-2 percent of the population and typically women and young persons are affected by SAD.

Common symptoms of Seasonal Affective Disorder:

  • Depressed mood, low self-esteem

  • Loss of interest or pleasure in activities you used to enjoy

  • Appetite and weight changes

  • Feeling angry, irritable, stressed, or anxious

  • Unexplained aches and pains

  • Changes in sleeping pattern

  • Difficulty concentrating

  • Fatigue and lack of energy; reduced sex drive

  • Use of drugs or alcohol for comfort

  • Feelings of sadness, hopelessness, and despair

Here are a few tips to combat Seasonal Affective Disorder:

Seasonal depression can make it hard to be motivated, but there are sure steps that you can take to make yourself feel better.

  1. Get natural sunlight - Sunlight, even in the small doses that winter allows, can help boost serotonin levels and improve your mood.

  2. Exercise regularly - Regular exercise can be as effective as medication. It can also boost serotonin, endorphins and other feel-good brain chemicals. Regular exercise can actually treat mild depression as effectively as antidepressant medication. You should aim for 30 to 60 minute activities on most days.

  3. Reach out to friends and family - Lean on your close relationships to decrease the possibility of isolation. Participate in social activities. Now is the time to attend those Friendsgivings and other holiday-related activities. Push yourself to participate even if you don’t feel like it. Being around other people can boost your mood.

  4. Eat the right diet - Eating small, well-balanced meals throughout the day, with plenty of fresh fruit and vegetables, will help you keep your energy up and minimize mood swings. If you are experiencing SAD, it is easy for you to crave sugars and carbohydrates, but focusing on foods that will boost your serotonin levels and energy will leave you better off (ie. oatmeal, bananas, whole grain bread, brown rice).

  5. Manage your stress - It does not matter the time of year, too much stress can exacerbate depression.

    • Identify your stress - whether it is work, a toxic relationship or finances. In doing so, you can make a plan to minimize the impact. Create a routine where you

    • Practice daily relaxation techniques - This will allow you to manage stress, reduce negative emotions and boost feelings of joy and well-being. Things like yoga, meditation, deep-breathing or alternative breath exercises are worth a try.

    • Do something you enjoy (or used to) everyday - You can push yourself to do things even when you don’t feel like it. It is very likely that you will feel better once you’re done.

If you try any of these things and feel that the symptoms are not improving, please seek out help from a licensed mental health professional.