What to do About Seasonal Depression (SAD)
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Seasonal Affective Disorder is when a depression or low mood overcomes you as daylight lessens in the fall and early winter. SAD isn’t a myth. It is a mood disorder all its own and affects some 10 million people in the United States. Prevalent more in the north than the south of the country, this problem can sap your energy, lower your motivation, and even turn into a major depressive episode where functionality is severely affected. But you don’t have to wait until spring arrives to manage it.
Why It Occurs
The key cause of SAD is your reduced exposure to natural sunlight during the colder months. And those of us who live in areas that observe daylight saving time suffer even more. So, why does it happen? Less natural light can disrupt your body’s “circadian rhythm”—the internal clock that regulates sleep, energy, and mood. Less light can also lead to lower serotonin levels (the “feel-good” brain chemical) and higher melatonin levels, which promote sleepiness. These changes lead to chronic fatigue, less motivation, and difficulty completing daily tasks. It leaves you feeling emotionally drained.
It is important to recognize the onset of SAD. Those who suffer from it year after year often know with some accuracy when the disorder arrives. Early symptoms include fatigue, difficulty concentrating, loss of interest in daily life, oversleeping, and feelings of hopelessness. Awareness allows you to prepare and take proactive steps before symptoms worsen.
Yes, It’s Real: Light Therapy
Light therapy, also known as phototherapy, is one of the most effective treatments for SAD. It requires sitting near a special light box that mimics natural sunlight for approximately 20–30 minutes each morning. Studies show that light therapy can significantly alleviate symptoms by regulating circadian rhythms and boosting serotonin levels. It’s important to choose a light box specifically designed for SAD and to use it consistently during the darker seasons.
Work with a Therapist
Psychotherapy, especially Cognitive Behavioral Therapy (CBT), is another way to address SAD. CBT helps you recognize and challenge your negative thoughts that lead to depression. CBT can teach you behavioral strategies, such as scheduling activities you enjoy and maintaining a routine to counteract its effects. When you come to us with SAD, we will begin CBT therapy.
Lifestyle Changes
Lifestyle changes can make a big difference, too. Exercise consistently releases mood-enhancing chemicals in the brain and helps you sleep. Even a walk outdoors, when the sun is up, can help. Your diet also needs attention. Foods with lots of vitamin D, omega-3 fatty acids, and lean proteins can improve your mood, boost motivation, and help fight fatigue. Damping down the amount of sugar and caffeine you ingest helps you avoid emotional and energy crashes (sorry…)
Maintaining social connections is vital during the winter months. SAD can make you want to isolate. Unfortunately, depression feeds on isolation. Stay in touch with friends and family, get out, go to work, and do whatever you enjoy doing that gets you out of the house and out of isolation.
Anti-Depressants
Sometimes, you may need medication. Antidepressants may be indicated and can be prescribed by your psychiatrist. Taking one to help you with SAD does not mean that you will have to take one the rest of the year or the rest of your life. If you’ve tried light therapy but still feel depressed, it’s important to talk to your therapist and psychiatrist about your options. Combining medication with therapy leads to the best outcomes.
Self-Compassion
One overlooked strategy is mindfulness and self-compassion. When you have SAD, you can start feeling guilty that you are not being as productive or social as you usually are. Unfortunately, these thoughts just add to the SAD. Work on self-compassion and giving yourself a break. Like having diabetes, SAD, and other mental health problems are biological and need to be treated, not ignored. Stop judging yourself. You are not responsible for having the disorder, but I say you are responsible for doing something about it. Having SAD is not a failure of character.
Planning Ahead
Finally, planning can make each winter easier. Begin light therapy early in the season, and create a “winter wellness plan” that includes exercise, social activities, and healthy meals. We can work with you to make this plan. Knowing what it’s like having SAD, and knowing when it’s coming, can help you better cope with the problem.
Seasonal Affective Disorder is real, but it’s also highly treatable. Using light therapy, working with a therapist, making some lifestyle changes, and garnering emotional support can help reinvigorate you and lessen the impact of SAD.