What to Know About Seasonal Affective Disorder (SAD)

The fall and winter months can present challenges for people who struggle with mental health. The cold, limited outdoor activities, and in some cases isolation can lead to depression.

If you are like me, you may struggle with, or suffer from Seasonal Affective Disorder (SAD).

SAD is a type of depression that occurs seasonally. SAD typically occurs in the fall and winter months when daylight hours are shorter, and the weather turns gloomy.

What Seasonal Affective Disorder Can Look Like:

One of the hallmark symptoms of SAD is a persistent low mood. Individuals with SAD often feel sad, hopeless, and experience a loss of interest in activities they once enjoyed. The symptoms may come about over time, or gradually – regardless of how and when they occur, the feelings are real and can be debilitating.

Like other forms of mental illness, SAD can leave people feeling more tired than usual. It may be a struggle to get out of bed in the morning and find it may be difficult to maintain your energy throughout the day.

People experiencing SAD may feel an increased sense of irritability and struggle to concentrate – things that can typically be performed effortlessly become “heavy” and feel like a chore.

SAD can disrupt your sleep patterns. There may be times when you find yourself sleeping more than usual, experiencing insomnia, or having difficulty staying asleep.

Many people put on a little weight during the holiday months. But SAD can lead to changes in appetite and weight. Some individuals may experience increased cravings for carbohydrates and sweets, which can contribute to weight gain.

When I am struggling with my mental health, I will withdraw from social activities – people struggling with SAD may withdraw and isolate themselves. This can lead to feelings of loneliness and further exacerbate the symptoms of depression.

SAD can also cause physical symptoms such as headaches, body aches, and stomach issues. Some people may believe they have picked up a flu bug, when in actuality they may be manifesting symptoms of SAD.

When our mental reserves are running on empty or are depleted, coping with stress may become increasingly challenging which can exacerbate the symptoms of SAD and make it harder to manage daily life.

Possible Solutions

Light therapy, also known as phototherapy, can help people struggling with SAD. The therapy involves exposing yourself to a bright light for a specified amount of time each day, typically in the morning. The idea behind light therapy is the light mimics natural sunlight and can help regulate your body's internal clock and improve mood.

In some cases, healthcare professionals may prescribe antidepressant medications to manage SAD symptoms. These medications can help balance the brain chemicals responsible for mood regulation.

Cognitive Behavioral Therapy (CBT) CBT is a form of psychotherapy that can be useful for managing SAD. It helps individuals identify and change negative thought patterns and behaviors associated with depression.

Regular physical activity has been shown to improve mood and reduce symptoms of depression. Even a short daily walk or yoga session can be beneficial.

Paying attention to your diet can help manage SAD symptoms. Eating a balanced diet rich in fruits, vegetables, and whole grains can provide essential nutrients and stabilize blood sugar levels.

It is important to stay connected with friends and family. Even if you don't feel like socializing, maintaining your relationships can provide emotional support and help combat isolation.

Practicing mindfulness, meditation, and relaxation techniques can help reduce stress and improve your overall mental well-being.

Finally, try to engage in activities you enjoy even if you don't feel like it. This can help boost your mood and provide a sense of accomplishment.

There are no one-size fits all approach to managing SAD. However, it is important to seek support from a medical professional as a solid first step. Also, even though SAD may have you feeling isolated, remember you are not alone. Trained professionals, friends and family, are available to support you – you just need to take the first step and reach out for help.

I have provided links to two great sources that further explore the topic of SAD.

How to Cope with Seasonal Affective Disorder

Seasonal Affective Disorder