Help for Seasonal Affective Disorder
Help for Seasonal Affective Disorder
Blog Article
Seasonal affective disorder (SAD) is a type of depression that occurs at certain times of the year, most commonly in the fall and winter months when daylight hours are shorter. (There is also a type of SAD that occurs during summer months.) While its exact cause is not fully understood, SAD is thought to be linked to changes in light exposure, which can disrupt the body’s internal clock, reduce serotonin levels, and affect mood-regulating hormones (Field, 2024). Coping with SAD can be challenging, but there are effective strategies to manage symptoms and improve your well-being.
Understanding Seasonal Affective Disorder
SAD is more than just feeling “down” during gloomy weather. It’s a diagnosable condition that can significantly impact daily functioning. Common symptoms include persistent low mood, loss of interest in activities, fatigue, difficulty concentrating, changes in sleep patterns, and cravings for carbohydrates or weight gain (American Psychiatric Association, 2013). Some people may also experience feelings of hopelessness or social withdrawal. Recognizing these symptoms early is key to managing the condition effectively.
Light Therapy
One of the most common and effective treatments for SAD is light therapy (Nussbaumer-Streit, et al. 2019). This involves using a specially designed light box that mimics natural sunlight. Light therapy is thought to help regulate the body’s circadian rhythms and boost serotonin production. Sessions typically last 20 to 30 minutes daily, preferably in the morning. When using light therapy, consistency is crucial. Consult with your healthcare professional before starting light therapy.
Maintain a Routine
Establishing a structured daily routine can provide stability and a sense of control. Go to bed and wake up at the same time each day to help your body’s natural sleep-wake cycle. It may be helpful to write out your daily hygiene tasks (brushing teeth, washing your face), as depression can make multistep processes difficult.
Stay Active
Physical activity is a powerful tool for improving mood and energy levels. Research has shown that it can also decrease symptoms of SAD (Kyriakatis et al., 2024). Exercise releases endorphins, which can reduce depression symptoms. Aim for at least 30 minutes of moderate exercise most days of the week. Outdoor activities are particularly beneficial, as they expose you to natural light, even on overcast days. If outdoor exercise isn’t feasible, consider indoor options like yoga, dancing, or resistance training.
Prioritize Social Connections
Social isolation is a common symptom of SAD, but keeping up connections with friends and family can significantly improve your mental health. Consider scheduling regular catch-ups or joining community groups. Sharing your experiences with others who understand SAD, like in a support group, can also be comforting and empowering.
Cognitive Behavioral Therapy (CBT)
CBT is a well-established form of psychotherapy that can be highly effective for managing SAD. It helps people identify and challenge negative thought patterns and develop healthier coping mechanisms. A specialized form of CBT for SAD (CBT-SAD) focuses on building resilience against seasonal mood changes and has been found to be effective at reducing SAD symptoms (Field, 2024). Contact a mental health professional for more information on CBT and CBT-SAD.
Maintain a Routine
Establishing a structured daily routine can provide stability and a sense of control. Go to bed and wake up at the same time each day to help your body’s natural sleep-wake cycle. It may be helpful to write out your daily hygiene tasks (brushing teeth, washing your face), as depression can make multistep processes difficult.
Stay Active
Physical activity is a powerful tool for improving mood and energy levels. Research has shown that it can also decrease symptoms of SAD (Kyriakatis et al., 2024). Exercise releases endorphins, which can reduce depression symptoms. Aim for at least 30 minutes of moderate exercise most days of the week. Outdoor activities are particularly beneficial, as they expose you to natural light, even on overcast days. If outdoor exercise isn’t feasible, consider indoor options like yoga, dancing, or resistance training.
Prioritize Social Connections
Social isolation is a common symptom of SAD, but keeping up connections with friends and family can significantly improve your mental health. Consider scheduling regular catch-ups or joining community groups. Sharing your experiences with others who understand SAD, like in a support group, can also be comforting and empowering.
Cognitive Behavioral Therapy (CBT)
CBT is a well-established form of psychotherapy that can be highly effective for managing SAD. It helps people identify and challenge negative thought patterns and develop healthier coping mechanisms. A specialized form of CBT for SAD (CBT-SAD) focuses on building resilience against seasonal mood changes and has been found to be effective at reducing SAD symptoms (Field, 2024). Contact a mental health professional for more information on CBT and CBT-SAD.
Maintain a Routine
Establishing a structured daily routine can provide stability and a sense of control. Go to bed and wake up at the same time each day to help your body’s natural sleep-wake cycle. It may be helpful to write out your daily hygiene tasks (brushing teeth, washing your face), as depression can make multistep processes difficult.
Stay Active
Physical activity is a powerful tool for improving mood and energy levels. Research has shown that it can also decrease symptoms of SAD (Kyriakatis et al., 2024). Exercise releases endorphins, which can reduce depression symptoms. Aim for at least 30 minutes of moderate exercise most days of the week. Outdoor activities are particularly beneficial, as they expose you to natural light, even on overcast days. If outdoor exercise isn’t feasible, consider indoor options like yoga, dancing, or resistance training.
Prioritize Social Connections
Social isolation is a common symptom of SAD, but keeping up connections with friends and family can significantly improve your mental health. Consider scheduling regular catch-ups or joining community groups. Sharing your experiences with others who understand SAD, like in a support group, can also be comforting and empowering.
Cognitive Behavioral Therapy (CBT)
CBT is a well-established form of psychotherapy that can be highly effective for managing SAD. It helps people identify and challenge negative thought patterns and develop healthier coping mechanisms. A specialized form of CBT for SAD (CBT-SAD) focuses on building resilience against seasonal mood changes and has been found to be effective at reducing SAD symptoms (Field, 2024). Contact a mental health professional for more information on CBT and CBT-SAD.