By Shannon Bussnick, LSW
It’s not uncommon to feel a bit melancholy as the seasons shift. As we swap beach days for cozy nights, the decrease in sunlight and outdoor time can impact our mood. But when this feeling intensifies, disrupting our daily life, it might be more than just winter blues—it could be Seasonal Affective Disorder (SAD). And yes, a “real” diagnosis exists to explain what you could be experiencing!
Understanding Seasonal Affective Disorder (SAD)
SAD, recognized by the DSM-5 as a form of depression, often emerges in the fall and winter. Symptoms typically lift by spring, but they can also occur in warmer months, although less common.
This disorder can arise due to shorter daylight hours, leading to biochemical imbalances, and disruptions in our internal clock.
The American Psychiatric Association notes that about 5% of U.S. adults experience SAD, with women being more prone to it.
Symptoms of SAD
SAD symptoms range from mild to severe and include:
- changes in sleep and appetite
- difficulty concentrating
- mood swings
- lethargy
- feelings of hopelessness
- recurrent thoughts of death or suicide.
It’s important to consult a healthcare professional if you suspect you or someone you know is experiencing these symptoms. Also, remember there are several effective treatments for Seasonal Affective Disorder that can help manage your symptoms.
Effective Treatment Options for SAD
While SAD symptoms often lessen on their own, treatments like light therapy, cognitive behavioral therapy (CBT), and medication can be effective. These treatments may be beneficial in short durations while symptomatic but can even be helpful long-term, decreasing the severity of symptoms when and if they do arise again.
Light therapy is often initiated by sitting in front of a light therapy box which filters out harmful UV rays. This regimen is typically done daily, or a few times a week, for the duration of the winter. Many individuals report a positive change in symptoms one to two weeks after starting treatment.
Talk therapy can help treat SAD, most commonly cognitive behavioral therapy (CBT). CBT works to help individuals replace harmful thoughts or behaviors with more rational, effective thoughts and behaviors. This type of therapy is practical in the way that it helps individuals identify problems and brainstorm solutions.
Medication assistance with Selective Serotonin Reuptake Inhibitors (SSRIs) are most commonly used to treat SAD. While some may notice a change in their negative symptoms rather quickly, it may take others several weeks before they notice a difference. Continue to communicate with your doctor when starting a new medication.
10 Strategies for Coping with SAD
- Prioritize Self-Care: Set aside time for self-care most days of the week. Engage in activities that promote mental and physical well-being, like mindfulness, creative hobbies, and exercise (jogging in place, calisthenics, yoga are great indoor options).
- Stay Connected: Spend time with loved ones for continued support and helpful feedback. Isolation can do more harm during a time of vulnerability.
- Maintain a Healthy Routine: Establish a daily schedule with balanced meals, adequate sleep, and enjoyable activities. It’s important to create a new routine that brings you peace and comfort during the colder months. Jot down a daily schedule and do your best to stick to it: eat a wholesome breakfast, lunch, and dinner; set a goal for 7-8 hours of sleep every night; and do at least one thing every day that you enjoy.
- Limit Screen Time: Reduce exposure to stress-inducing news and social media. And in only a short amount of time, you’ll likely notice a positive impact on your overall mood.
- Indulge in Hobbies: Engage in activities that bring joy and reduce stress. A brief moment of feel-good nostalgia can help the brain release neurotransmitters which will decrease stress considerably.
- Refresh Your Space: Small changes in your living environment can make a big difference. Whether swapping out throw pillows or reorganizing kitchen cabinets, small changes will feel like a breath of fresh air.
- Embrace the Outdoors: Layer up and spend time outside to refresh your senses.
- Optimize Your Indoor Space: Arrange a work area with a view to stay connected with nature. Since we typically don’t spend as much time outdoors as we do in the warmer months, now is a great time to use your imagination and your resources! Find an open area near a window, sliding door, or even a place where you can hear the birds chirping a bit more clearly. Just remember that you’ll still need to layer on that sunscreen as UVA rays may still penetrate glass.
- Immerse in Nature’s Beauty: Enjoy a scenic walk, gear-up for a weekend hike, invest in a pair of binoculars to observe wildlife, or even learn about how other species adapt to the changing seasons. Though it may take effort, it is possible to rewire the brain and to form new, positive connections.
- Set Seasonal Goals: Use this time to reset and focus on new objectives. Each new season brings an opportunity to learn and grow. Let this season be a time of reflection and renewal. And remember, it’s never too late to build that long-awaited snowman.
Disclosure: The information provided in this blog is intended for discussion and insight purposes only and should not be considered medical advice or a substitute for consultation with a licensed healthcare or mental health professional.
References
The American Psychiatric Association. (2020, October). “Seasonal Affective Disorder (SAD).” Retrieved November 14, 2023, from https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder
U.S. Department of Health and Human Services. “Seasonal Affective Disorder.” National Institute of Mental Health. Retrieved November 14, 2023, from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
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