Shifting Seasons: Strategies for Understanding & Overcoming Seasonal Affective Disorder

This photo depicts a person experiencing SAD as the winter emerges

As the days grow shorter and the weather turns chillier, many people find themselves feeling more down than usual. For some, this seasonal shift can lead to Seasonal Affective Disorder (SAD), a type of depression that typically occurs during the fall and winter months. Understanding SAD and how to manage its symptoms is essential for maintaining mental well-being during the colder seasons.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is characterized by recurring episodes of depression during specific seasons, usually in the fall and winter when sunlight is scarce. Symptoms can include:

  • Persistent sadness or low mood

  • Fatigue and low energy

  • Changes in sleep patterns (oversleeping or insomnia)

  • Changes in appetite (often craving carbohydrates)

  • Difficulty concentrating

  • Loss of interest in activities once enjoyed

  • Feelings of hopelessness or worthlessness

SAD is thought to be linked to changes in sunlight exposure, which can disrupt our circadian rhythms and affect serotonin levels, a neurotransmitter that helps regulate mood.

Recognizing the Signs

Awareness is the first step in managing SAD. Pay attention to your mood and energy levels as the seasons change. If you notice a significant decline in your well-being that correlates with the lack of sunlight, it might be time to seek support.

Coping Strategies for Seasonal Affective Disorder

1. Light Therapy

Light therapy involves exposure to bright artificial light that mimics natural sunlight. Using a light therapy box for about 20-30 minutes each morning can help regulate your body’s internal clock and improve mood. It's crucial to choose a box that emits at least 10,000 lux and filters out UV rays.

2. Get Outside

Even on cloudy days, outdoor light can positively affect mood. Aim for daily walks during daylight hours, especially in the morning. Bundling up and enjoying nature can also provide physical exercise, which is beneficial for mental health.

3. Stay Active

Regular physical activity can alleviate symptoms of depression. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like yoga, walking, or even indoor workouts can make a significant difference in your mood and energy levels.

4. Connect with Others

Social connections are vital for mental health. Make an effort to stay in touch with friends and family, even if it's virtual. Consider joining a club or group to meet new people, which can provide support and boost your mood.

5. Mindfulness and Relaxation Techniques

Practices like meditation, deep breathing exercises, and mindfulness can help reduce stress and improve your overall mental state. Incorporating these into your daily routine can help you feel more grounded during the winter months.

6. Seek Professional Help

If symptoms persist or worsen, it may be time to seek professional help. Therapists and counselors can provide strategies tailored to your needs. In some cases, medication may be recommended to help manage symptoms effectively.

7. Consider a Healthy Diet

A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilize mood. Omega-3 fatty acids, found in fish, walnuts, and flaxseeds, may also have mood-boosting properties. Staying hydrated is equally important.

8. Establish a Routine

Keeping a regular schedule can help regulate your body's internal clock. Try to go to bed and wake up at the same time each day, and maintain consistent meal times. A routine can provide structure and stability during the darker months.

Final Thoughts

Navigating Seasonal Affective Disorder can be challenging, but with the right strategies, it is possible to manage symptoms and find joy in the season. Remember that you're not alone in this journey—many people experience similar feelings, and reaching out for support can make a world of difference. Embrace the winter with a proactive approach to your mental health, and take steps to ensure that the season brings warmth and light to your life.

————————————————————————————————————————————————————

Lakeside Counseling Center is rooting for you and your success and we are dedicated to providing a safe space for each individual to make your life easier and less stressful.

Here's why you should consider our services:

  • Experienced Therapists: Lakeside Counseling has a team of experienced and compassionate therapists who specialize in various areas of mental health.

  • Flexible Options: Whether you prefer virtual sessions for convenience or in-person sessions for a personal touch, Lakeside Counseling offers both options to suit your preferences.

  • Tailored Approach: Therapists at Lakeside Counseling understand that each individual's journey is unique. They will work with you to develop a personalized treatment plan that addresses your specific needs and goals.

  • Safe and Confidential: Your privacy is a priority. Lakeside Counseling provides a safe and confidential space for you to express yourself without judgment.

Your mental health matters and Lakeside Counseling is here to support you every step of the way. Don't hesitate to reach out and take that important step toward a healthier and happier energy during the shifting seasons.

Contact us to set up an initial appointment. One of our specialists will follow up with some appointment times for the therapist of your preference. If you are having trouble deciding, we can help you determine which therapist might be a good fit, based on your therapy goals.

Katie Lindskog