Strategies for Seasonal Affective Disorder
Seasonal Affective Disorder, commonly referred to as SAD, is a type of depression that occurs at a specific time of year, typically during the late fall and winter months when daylight hours are shorter. Changes in light exposure can affect people's mood and overall well-being, causing you feel low on energy, down and less interested in activities you usually enjoy.
SAD can bring about a range of symptoms in the fall and winter months, including:
Persistent sadness or low mood
Lack of energy and increased fatigue
Changes in appetite and weight
Difficulty concentrating
Sleep problems, often oversleeping
Social withdrawal and decreased interest in social activities
The risk of developing SAD can vary based on a number of internal and external factors. It’s believed that people living in more northern latitudes are a higher risk due to the changes in daylight hours that occur. Washington state is included as northern region that experiences relatively short daylight hours during the late fall and winter months, which may contribute to a higher risk for SAD. Other important factors that lead to a higher risk of SAD include genetics and having a pre-existing mental health disorder. This can include individuals who have experienced trauma, bipolar disorder, depression, or anxiety. The symptoms associated with these conditions can intensify during the winter months, making them even more challenging to manage.
So what do we do? Well, there are many coping strategies to explore and making a plan ahead of time can really help combat the symptoms before they become overwhelming
Strategies to consider trying include:
Light Therapy: Light therapy involves sitting in front of a special lightbox that mimics natural sunlight. It can help regulate your body's internal clock and improve mood. Use it daily for about 30 minutes, preferably in the morning. It should be noted, however, it’s best to start light therapy in much smaller increments to make sure it is well tolerated. Light therapy is also best to discuss with a doctor or therapist for guidance and may not be recommended if you have certain conditions including Bi-polar Disorder.
Vitamin D: Our bodies make vitamin D with sun exposure. Due to SAD being related to changes in daylight hours, vitamin D is helpful if you are deficient in vitamin D. It’s best to have your levels tested with your physician prior to starting supplementation.
Regular Movement: Engaging in physical activity can boost your mood and energy levels and might be one of the most powerful natural anti-depressants. Aim to make exercise or movement a part of your routine if possible. Start with what’s accessible for you and your body and engage in movement activities that bring you joy.
Healthy Eating: Maintain balanced eating rich in fruits, vegetables, and whole grains and avoid excessive consumption of sugary or processed foods. Focusing on omega fatty acids in fatty fish, olive oils, nuts and seeds are especially supportive during the winter months.
Social Support: Stay connected with friends and family. Plan pleasant experiences throughout the fall and winter months, especially after the holiday season to have things to look forward to Consider joining support groups for people with SAD, your specific mental health condition or for activities you enjoy.
Mindfulness and Relaxation: Practices like meditation and deep breathing exercises can help reduce anxiety and stress associated with SAD.
These are just some strategies to consider if you feel like you need support with SAD. Therapy is also another great option to consider reduce symptoms associated with SAD and to tailor a plan to your specific need areas. A provider with an integrative focus could be helpful in supporting your body and mind through SAD. EMDR may also be an effective strategy if you are experiencing worry, panic, or trauma related to SAD.
Being aware of the impact of Seasonal Affective Disorder can help you support your mind and body through the transition and it’s never too early to start planning your support!
DISCLAIMER: This blog and website it to be used for information only and to not intended to diagnose, treat or prevent any illness or condition. Individuals who read this content must take responsibility for their own health and wellness.
For more resources on Seasonal Affect Disorder visit:
https://www.helpguide.org/articles/depression/seasonal-affective-disorder-sad.htm
,https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml
Sources:
National Institute of Mental Health. (2021). Seasonal Affective Disorder. https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml
American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015.
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy, Third Edition: Basic Principles, Protocols, and Procedures. The Guilford Press.
