10 Ways to Combat Seasonal Affective Disorder (SAD) This Season
Maybe you’ve noticed that it’s harder to be productive and positive when the days are shorter and darker. Why?
While most people experience some degree of mood change with the seasons, if you’re finding most days throughout the fall and winter to be difficult, you may consider the possibility of Seasonal Affective Disorder (SAD).
What does it mean to be SAD?
Seasonal Affective Disorder is a type of depression that shifts with the seasons—it typically peaks in December and January.
Symptoms include fatigue, lack of energy, sadness, withdrawal, irritability, and craving comfort foods.
Because we experience the change of seasons every year, it’s necessary that we develop coping mechanisms to decrease the likelihood or severity when it happens.
Here are 10 tips to help you combat and prevent SAD or any version of “winter blues” this season.
1 - Embrace the sunshine every moment you can.
You may have to rearrange your schedule or wear a coat, but sunlight is a quick and easy way to boost your mood! Try eating your lunch outside during your work day or making time to go on a walk.
Our bodies are designed to regularly receive vitamin D to regulate our mood and optimize our serotonin intake, the happiness hormone! Additionally, our bodies naturally create melatonin (a sleep hormone) when we are in darkness regularly, causing the subsequent lack of energy and decrease in mood.
2 - Find people in your life you can rely on regularly for emotional support.
Inform your loved ones about SAD and verbalize how they can help you through these months. Many people want to help but don’t know how, so give them practical ways to be an advocate, friend, and champion for you during this season.
3 - Talk to your doctor.
It’s important to receive medical support and direction on what your body needs during this time. Don’t belittle your needs and deny yourself valuable help.
4 - Utilize a light therapy box.
Light therapy is the most recommended treatment for people with SAD. Research shows that these boxes can resemble the effects of sunlight, providing your brain with the chemicals it needs.
5 - Take vitamin D.
Your body is likely experiencing a deficiency in vitamin D during the winter, so taking a natural supplement or including more foods rich in vitamin D can be extremely beneficial.
Adding this simple rhythm to your routine is a practical way to combat seasonal depression and anxiety.
6 - Prioritize your diet and exercise.
These activities and habits may come easier during the summertime when the days feel longer, yet our bodies need them just as much (maybe even more!) during the fall and winter.
7 - Keep a consistent schedule.
Amidst the change in seasons, your body will find comfort in the consistency of a daily routine. Give yourself patience and work to find balance even amid the holidays and celebrations.
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Give yourself patience and work to find balance even amid the holidays and celebrations.
8 - Find something to look forward to.
This could be an event, a vacation, or a number of things. Having something to set your mind on will boost your mood and the event itself is likely to give you some time to feel rested and renewed.
Pick something and even set calendar reminders or countdowns.
9 - Use a mood tracker.
There are several helpful apps that provide this service— we like Moodnotes, Reflectly, and MoodTools.
Having something tangible to track your mood can be a helpful way to reflect on what you are feeling, what brought on the emotion, what you need, and more.
10 - Talk to a mental health professional.
Regularly receiving professional support can help you better understand how to cope during these months.
If you are experiencing SAD or are bracing for the season’s change, one of our trained clinicians would love to assist you during this time to give you the tools to combat your symptoms when they start to arise.
We love to watch clients triumph and see students, families, and relationships thrive—even in harder seasons.
Remember that you’re strong, and you’re equipped to handle every season.
Meet the Author & Simplify Counselor
In a world that consistently promotes doing better and trying harder, I aim to create an environment where you can let your defenses down, receive support, and know you are not on this journey alone.
Learn more about who I help and my passion to launch you forward in further experiencing the fullness of life.
Sarah Durrance, MA, CMHC
