This year with these tips to cope with Seasonal Affective Disorder you will improve your mood and increase your chances of avoiding the funk next year!
I know, pretty optimistic of me! However, I am confident that finding skills to use in those moments before, during, and after the cold and dark season will set you up for success.
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Let’s start with the basics
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a type of depression that presents and discontinues around the same time each year. Please note that some individuals experience these symptoms on the opposite time of year-spring/summer.
These symptoms are:
- Depressed mood
- Anhedonia
- Insomnia*/ Hyposomnia
- Weight gain* or loss
- Lack of concentration
- Worthless/Hopelessness
*more common in winter months
Want to know if you have Seasonal Affective Disorder? This questionnaire may help you.
Why SAD happens?
There are numerous why you may experience SAD in the fall. One reason is the lack of natural light that interferes with your internal biological clock. The effects on the biological clock leads to depressive symptoms.
The second reason would be low serotonin levels which is a neurotransmitter that affects your mood. Serotonin regulates mood, social behavior, appetite, sleep, memory and sexual desire. The lack of vitamin D you are receiving may be affecting your serotonin levels!
Lastly, SAD is common in the fall due to low melatonin levels. Melatonin levels are affected by the decrease in light throughout your day. When your levels are low your sleep becomes affected and your mood follows suit. This is why many (primary doctor, psychiatrist and/or psychotherapist) may tell you to ensure you are obtaining adequate sleep each night.
Risk Factors For Seasonal Affective Disorder
There are some risk factors for Seasonal Affective Disorder that you should keep in mind, in hopes that it helps you recognize the symptoms. Similar to Major Depression Disorder (MDD) , Seasonal Affective Disorder (SAD) has genetic risk factors. If a family member has depression or SAD you have an increased risk for this diagnosis.
Another risk factor is having a mental illness regardless of the weather change. If you have MDD or Bipolar Disorder and the like, your symptoms are likely to increase in severity. This is not an “end all be all”, some individuals do not have an increase of symptoms, however there is a risk.
Tips To Cope With Seasonal Affective Disorder
Psychotherapy
It is important to have psychotherapy services during this time and there are multiple reasons for this. There have been many studies done that have concluded that psychotherapy where individual receive Cognitive Behavioral Therapy led to an improvement in mood.
Other forms of therapy are also effective in targeting the negative thought pattern, low energy and nutrition. As with most things, improvements in nutrition- diet, exercise, going outdoors- all improve your mood.
At minimum, going to therapy lowers your stress and provides an improvement in world outlook. You will also learn how to manage your symptoms and how to speak with your support system when you need help.
Light Therapy
Bright Light Therapy (BLT) or photo-therapy is about obtaining bright light in the morning, to replace the sunshine that is not received throughout the day. If you chose to use this method be sure to see a health professional (as with all things) for monitoring of any risk to your health
Medication
Since Seasonal Affective Disorder is a type of depression, it is believed that medication such as SSRI’s or TCA could assist with the symptoms. This is believed due to the affects serotonin may have on the brain. There are medications that work better than others for SAD and have been known to be more cost effective than light therapy.
Be Proactive Rather Than Reactive
The best way to overcome something is to put things in place before it becomes an issue. If you know, each year, you struggle with Seasonal Affective Disorder you should put precautions in place.
Some ways to be proactive are:
- Make an appointment with your therapist
- Buy vitamins (specifically vitamin D)
- Reach out to your friends
- Schedule self care days
- Eliminate excess stress
- Set a schedule to ensure you have your needs are met each day
- Keep a balanced diet
- Stay hydrated
Understand that Seasonal Affective Disorder, unfortunately, is common and affects many people many different ways. This is why I always refer you back to your mental health professional or primary care doctor as they know you best.
Do not hesitate to ask a question or disclose to them what is going on with you because you’re the only one who can report it. The invisible illness is known to be “scary” for many reasons, one of which is the limited ability for someone else to report what is happening inside your mind. You have to speak up.
As always you need help know that I am here for questions and direction. If you need assistance finding a mental health professional or are still hesitant about it, I recommend you start here.
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Affiliate Disclaimer: This site contains affiliate links, which means I may receive a commission if you purchase through any of the links (at no additional cost to you).
Ash
December 25, 2019 at 3:25 pmI wouldn’t say I have SAD but my moods a lot better in summer. Ive actually been considering the lights. Thanks for such a helpful post
Courtney
December 25, 2019 at 7:52 pmI appreciated the content of your article, but as a new blogger, I love how your blog is laid out!
Angie
December 26, 2019 at 6:38 pmGreat tips. My husband suffers with SAD so this is very helpful. Thank you for sharing.
justjess18
December 26, 2019 at 9:39 pmI hope some of these tips helps
Divine
December 27, 2019 at 12:40 pmThanks for sharing this. There are a lot of people suffering from that especially around Christmas time. It’s important to raise awareness about it. Great post
Laura
December 27, 2019 at 1:43 pmI have SAD, and the light therapy really helps. That and staying busy to distract yourself from the gloom of winter. Also, taking advantage of the stray warm/sunny day to go outside and get fresh air can recharge you for a time. I live in the northeast where the winters are long so I need all of the coping tools I can get. Thanks!
jasmin
December 27, 2019 at 1:58 pmGreat post! These tips are very helpful to those who suffer from SAD.
Heather
December 27, 2019 at 11:50 pmI found this to be a very helpful article. There are so many people that don’t believe that Seasonal Affective Disorder is a real thing. It is something that I have struggled with for a long time and it is nice to have some tips to help combat it. Just the other day I was looking at the light therapy lamps. Once I can, I will definitely be purchasing one. Thanks for sharing these tips!
justjess18
December 28, 2019 at 3:18 pmIm sorry people demean your struggles however it is real and it is difficult to deal with. Im glad you found these tips helpful
Michele C.
December 29, 2019 at 6:35 pmI get SAD Bad! Always have, Its so annoying isn’t it?
justjess18
December 29, 2019 at 8:33 pmMany people do, and it is incredibly annoying!
P
December 29, 2019 at 9:55 pmWow, thanks for sharing these tips. This is very helpful.
justjess18
December 30, 2019 at 3:18 pmThanks for reading!
Lindsay Leiviska
December 30, 2019 at 2:15 pmGreat post! I have been very intentional about increased doses of vitamin d for my family in this season. Love the light therapy suggestion. I’m definitely going to look into that. Thanks for doing a great job of encouraging people to take care of their mental health needs. So important! 😀
justjess18
December 30, 2019 at 3:18 pmThank you!
Megan
December 30, 2019 at 2:50 pmI have suffered from SAD since I was a child and I love these tips. I love that you put this out there because many people don’t know what it is. Thank you so much for the insight and for trying to help others through this as well.
justjess18
December 30, 2019 at 3:18 pmIts unfortunate you have had to cope with this for so long! I hope these tips help you going forward!
Stephanie
December 30, 2019 at 9:39 pmI definitely notice a change in my moods in the winter months, I feel more tired and have less energy. I used to get depressed when I was younger too but I found light therapy helped a lot.
Stephanie | BLOG | INSTAGRAM | TWITTER
justjess18
December 31, 2019 at 2:47 amThat’s awesome. I’m glad it helped you out. Sorry you deal with that but you seem to have found a way that helps
Luisa
January 19, 2020 at 11:23 amWhen I have SAD I go to sleep and I do everything slowly as I can. No therapist can help if you are stressed. That’s my experience. We don’t need therapists, we need a better life – that’s what I always say
justjess18
January 19, 2020 at 12:40 pmI am glad you have found a regimen that works for you when those symptoms present. For others therapy can be quite beneficial. For others the products I mentioned (as well as others) are beneficial. I think we have to be careful in stating that no one needs a service that “some” people do not need/want. Thank you for reading and gaining insight and offering it as well!
Hollee R Archibald
January 4, 2020 at 10:43 pmGreat post! I am a Human Services major and this is so well written!
Holly
January 17, 2020 at 3:07 pmThis was a very helpful post Jess. I had a family member who suffered terribly during their bout with a type of dementia.
Any form of depression, general sadness or mood disorder can be terribly disruptive to our daily lives and our relationships. You’ve given some tried and true proven methods here. Thank you! I wish you all the very best in this new year of 2020! ♥
Latisha
January 19, 2020 at 2:57 pmVery good topic and tips! People often experience SAD and never understand what is happening to them. Thanks for sharing what it is and how you can cope with it. Peace and blessings.