What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is more than just feeling "down" as the days get shorter. It's a real form of depression that affects millions of people worldwide, typically triggered by changes in seasons—most commonly, the transition from summer to fall and winter. Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, typically occurring during the fall and winter months when daylight hours are shorter (though it can also happen during the summer months!). While the exact cause is not fully understood, SAD is believed to be related to a lack of sunlight, which affects our body’s circadian rhythm (our internal clock) and can lead to chemical imbalances in the brain. Not everyone who experiences sadness or sluggishness in winter has SAD. Occasional low moods during colder months are common, but if these feelings persist for weeks or affect your ability to function on a daily basis, it may be SAD.

Key Symptoms of SAD:
1- Persistent low mood: Feeling sad, hopeless, or lacking energy.
2- Fatigue and low energy: Struggling to get out of bed or complete daily tasks.
3- Sleep issues: Oversleeping or experiencing insomnia.
4- Changes in eating habits and weight: Different patterns of eating that lead to weight gain or loss.
5- Loss of interest in activities: Things that usually bring joy may no longer feel joyful.
6- Difficulty concentrating: Trouble focusing at work, school, or hobbies.

Who is Affected by SAD?
Anyone can experience SAD with the change of seasons, but certain groups of people may be at higher risk than others.
1- Geography Matters: People living farther from the equator, where daylight hours are limited in winter, tend to be more affected.
2- Women: Women are statistically more likely to experience SAD than men.
3- Family History: Those with a family history of depression or other mood disorders are at a higher risk.

How to Manage Seasonal Affective Disorder
Thankfully, there are ways to manage SAD, even during the darkest days. Here are some strategies to help you safely navigate these symptoms:
1- Light Therapy: One of the most effective treatments for SAD is light therapy. Light therapy involves sitting in front of a special lamp that mimics natural sunlight for 20-30 minutes a day. Many people with SAD find that regular use of light therapy helps boost their mood and energy levels. Please consult a healthcare professional before engaging in Light Therapy.
2- Daily Activity: Regular exercise has been shown to alleviate symptoms of depression, including SAD. It boosts serotonin, endorphins, and other feel-good chemicals in the brain. Even a daily walk outside can make a difference, especially when you can expose yourself to natural daylight.
3- Routine, Routine, Routine: Sticking to a routine can help stabilize your mood. Prioritize healthy eating, consistent sleep patterns, and daily activities that keep your mind engaged and body moving. Remember to include activities that you enjoy!
4- Vitamin D: Many people with SAD sometimes have lower levels of Vitamin D. Since sunlight is a natural source and supplementation during the darker months can be beneficial. Always consult with a healthcare provider before starting any supplements. Please also keep in mind that not all supplements are created equal so be sure to ask your healthcare provider which brand is the best to choose.
5- Consider Starting Therapy: If depression symptoms like SAD are impacting your daily life, it could be time to start therapy. Talking to a licensed therapist can help you process your thoughts and emotions during these tough months. Not sure where to start? Fill out a contact form today to schedule a free consultation with me.

Self-Care for SAD: Take Control of Your Well-Being
In addition to therapy, self-care can play a crucial role in navigating depression symptoms. Here are some self-care ideas:
1- Create a Cozy Environment: If winter keeps you indoors, make your space your sanctuary! Surround yourself with things that bring comfort, like soft blankets, warm lighting, and uplifting scents.
2- Connect with Others: Isolation can worsen SAD symptoms. Make an effort to connect with friends or family, even through virtual hangouts. Sometimes, a simple chat can lift your spirits!
3- Practice Mindfulness: Meditation, journaling, and breathing exercises can help you stay present and cope with depression or anxiety symptoms. Check out these free mindfulness apps that offer guided meditations!
4- Get Outside Whenever Possible: Natural sunlight, even in small doses, can be a mood booster. Bundle up and try to get outside during daylight hours, even if it’s just for a brief walk.