Combating Seasonal Affective Disorder
Seasonal Affective Disorder (aptly abbreviated as SAD), as you may be able to guess from its name, is a change in someone’s emotional state that’s triggered by the change in seasons. Many who struggle with SAD notice a dip in mood surrounding the decreased daylight hours, general gray feeling of the late fall and winter months, and colder temperatures. While most who struggle with SAD notice symptoms related to the transition into winter, about 10% of those who struggle with SAD have symptoms related to the transition into summer. Research by Ian Cook, MD, the director of UCLA's depression research program, has found that societal pressure surrounding enjoyment of the summer months can trigger depression for some. This post will primarily focus on winter SAD, but don’t worry warm weather strugglers, we’ll get to you when the time comes!
Those who experience SAD this time of year might deal with symptoms like difficulty waking in the morning, changes in regular sleep pattern, increased tiredness during the day, increased presence of unhelpful thoughts, and loss of motivation. These symptoms tend to mirror symptoms of clinical depression. To tell the difference, it’s important to get to know your own mood patterns. Do you only feel these feelings around the seasonal shift, or are they around more frequently than that? Working with a therapist can also help with emotional pattern identification.
The news regarding SAD isn’t all bad; it is treatable in a number of different ways. The first thing to note is that it's important to be able to self identify dealing with SAD, and finding strategies that work for you to combat the symptoms that you experience. Therapy can be helpful of course, and there are other things individuals who struggle with SAD can implement on their own as well. Committing to be awake at sunrise and getting some sunlight first thing in the morning can help greatly. For those of us who cherish every moment of sleep they can get (hello, my people!) the use of a light box every morning for 5-10 minutes can act as a wonderful replacement for natural sunlight, helping to reset your circadian rhythm. Developing better sleep hygiene habits, like decreasing blue light exposure an hour before going to bed and developing a calming night time routine can be helpful as well. Think reading a book in low light, practicing deep breathing/meditation, and gentle stretching. During the daylight hours, try to get outside whenever possible for more sunlight and fresh air. If you already have an established movement practice, try to stick with that routine during this time. If you don’t and genuinely feel called to start, moving your body in a way that feels good to you can boost your mental health in a multitude of ways.
If you're struggling with seasonal affective disorder, you're not alone. Don't hesitate to reach out to your friends for support, and be sure to prioritize caring for yourself. Daylight savings time ending and the change of seasons doesn't have to derail your entire routine. Be sure to do your best to stick to the routine that works best for you. Also, be mindful of the way you talk to yourself. The change of seasons is tough for so many of us, and having some self-compassion can make this difficult transition a bit less impactful.
