Effective Strategies for Managing Seasonal Affective Disorder (SAD)

What is it?

​Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter months when daylight hours are shorter. It creates a disruption to our internal clock, lowers serotonin levels (mood regulating neurotransmitter), and increases melatonin (sleep hormone). It’s more than just the "winter blues"—SAD is a clinically recognized condition that can affect mood, energy levels, and overall well-being.

What to Know:

• SAD occurs more often in women than in men. It also becomes more common the further one gets from the equator, most likely due to reduced sunshine during the winter months.

• Most people experience their first SAD episode in young adulthood, typically between the ages of 18 and 30. However, it is possible for SAD to begin earlier or later.

• Light therapy is often the first-line treatment for seasonal affective disorder. If someone does not show improvement in a few days, other approaches such as Vitamin D supplements or antidepressants may be tried.

• SAD is more common in individuals with a family history of mental illness. Be sure to talk about your family’s mental health history when working with a therapist.

• Self-care—including regular exercise and eating healthy meals—can be an important component of treatment when used in conjunction with more formalized approaches.

• SAD is most commonly experienced in the winter. However, a small number of people experience SAD symptoms in the summer.

  
  

  Symptoms of SAD

  
  

  • Persistent sadness or low mood

  • Fatigue and low energy, despite adequate rest

  • Difficulty concentrating or making decisions

  • Increased sleep or social withdrawal

  • Loss of interest in activities once enjoyed

  • Sleep disruptions, often oversleeping

  • Feelings of hopelessness or worthlessness

  • Feelings of guilt

  • Headaches or heaviness in limbs

  • Cravings for carbohydrates and weight gain

  • Some who suffer from SAD in the summer may

    experience insomnia and anxiety 

​DO YOU HAVE SEASONAL AFFECT DISORDER (SAD)?

SAD ASSESSMENT

Make Change Now

SAD is a treatable condition and with the right strategies and support, you can manage its symptoms and feel better through the darker months.

• Get natural sunlight within an hour of waking. Or, if you arise long before the sun is up, head outside as soon as it rises.

• Take Vitamin D. Low Vitamin D levels can make you feel tired and uninterested. Get your Vitamin D in a supplement or in foods such as oily fish, dairy, meat, mushrooms, leafy green vegetables, and other vitamin D fortified foods. It plays an important role in maintaining overall well-being and happiness.

• Maximize Sunlight Exposure. Spend time outside, open curtains & blinds to let the light in.

• Keep a regular sleep schedule. Wake up and go to bed at the same time daily, trying not to alter your schedule by more than one hour on weekends.

• Maintain a Consistent Routine.  Structured daily schedule helps to alleviate low mood, maintains daily energy, and helps regulate sleep cycles. 

• Practice Stress Management. Incorporate relaxation techniques like mindfulness, meditation, yoga, & affirmations to manage stress and stay grounded.

• Reach out to a therapist for help. Talk therapy can teach valuable coping skills and bolster the effects of light therapy and/or antidepressants.

SAD is a legitimate condition

with biological, psychological,

& environmental factors.

Its okay to seek support and

prioritize your mental health.

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