I’m sure that many of you have heard of Seasonal Affective Disorder (SAD). As we transition to fall and start to feel the chill in the air, it’s common to think about upcoming events and holidays. In addition to these thoughts, we are also thinking about and preparing for the change of seasons. How will we respond to these changes? While these thoughts are normal, some otherwise healthy individuals may have more difficulty adjusting to the seasons changing. They also may need more support during the winter months.
What is Seasonal Affective Disorder (SAD)?
If you’ve ever felt yourself feeling down or depressed during the cold and dark months of the year, you might be struggling with Seasonal Affective Disorder. Seasonal Affective Disorder, also known as SAD, occurs when an individual presents with symptoms of depression due to decrease in exposure to sunlight. You may feel sluggish, depressed, fatigued, and struggle with your sleep or appetite. The difference between SAD and other depressive disorders is that it occurs only as a result of the change in seasons, and typically diminishes when more sunlight is present, such as during the transition to spring.
Planning for SAD Months
The best approach, if you struggle with SAD, is to create a plan for the winter months well in advance, so that you feel prepared to take on challenges that might arise during this time. Think about your own personal feelings during this month, as well as the things that bring you peace and happiness, and give you energy. Rely on your experiences in the past to help you craft a better plan for the future.
What can you include in your plan for winter?
There are many options available to consider when thinking about how to cope with seasonal affective disorder. Here are some considerations to make when assembling your own plan:
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Increase Exercise
- Exercise can improve mood, increase happiness, and improve your overall health. Consider taking up a new sport, or taking a yoga class.
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Incorporate more rest
- You might find that you need more sleep, or more re-energizing activities at this time. Consider adding in a nap, adding an extra 30 minutes of sleep per night, or trying meditation.
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Surround yourself with good social support
- When we’re feeling down, meeting up with or chatting with friends can help us brighten our moods and cope with sad feelings. You don’t have to handle it all alone.
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Try new hobbies that you’re excited about
- Having something to look forward to can help you increase your mood. This is a great time to start working on a creative project, start a music lesson, or play a new game.
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Get connected with a therapist
- Talking with a professional can help you manage your symptoms and process your feelings during this difficult period
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Increase healthy light exposure
- Since your symptoms increase due to decreased light exposure, consider bundling up and getting outside for a quick walk, taking a trip to a sunny destination, or investing in a sun lamp.
Final thoughts on Seasonal Affective Disorder
It can be daunting to think about the cold months ahead, and how you might handle them. However, you don’t have to do it alone. Get connected for support and create a plan that fits your personal needs and goals.
Sam Nolan is a Licensed Professional Counselor and a Provisionally Licensed Art Therapist. To learn more about Sam, click here.