What you need to know about Seasonal Affective Disorder

It seems to happen every year. Autumn comes with cozy sweaters and flannel shirts, red and golden leaves encourage you to brave the brisk outdoors to enjoy the colors of fall, and you begin to feel that it’s not so bad that summer is over. Then Boom… Daylight savings time hits, and before you know it,  you are driving to work in the dark, leaving work in the dark and pretty much living in the dark like some pumpkin-spiced-latte-sipping vampire. 

Ok, maybe that is a bit melodramatic, but if you find the lengthening nights and the cooler temperatures difficult to deal with, you are not alone. Many people struggle with mental health during the winter season, and if you find your mood to be negatively affected around the same time each year, you may have SAD (not a typo). SAD or seasonal affective disorder, is a type of depressive disorder that affects roughly ten million Americans each year. SAD is characterized by symptoms similar to other depressive disorders, such as feeling hopeless, listless, down, or sad most of the day for most days, low interest in normally enjoyable activities, low energy, sleeping issues, and even weight gain. 

There are some possible causes for SAD: most of which have to do with the effects that a reduction in sunlight and the changing of seasons has on the body’s circadian rhythm and internal chemistry (such as the body’s serotonin and melatonin levels). Additionally, those who have a family history of SAD or who are living with another mood disorder, such as MDD or Bipolar disorder, may have an increased risk of SAD. 

If you feel like you may be suffering with SAD, here are some tips for how to care for yourself in the winter months: 

Engage the season with a more positive attitude.

If you go into autumn dreading the Winter, your mood is already affected. Trying to change your mindset to see the positive aspects of the season can prepare you to engage with it more optimistically. 

Take advantage of the available sunlight. 

It may not be much, but there is sunlight available during the winter. Take a walk during your lunch break, or eat outside on a bench on warmer days. 

Take time to plan things to look forward to. 

This is especially important after New Years, as the holidays are behind us and spring seems a long way off. Plan some big or small events to look forward to; they can be everything from taking a trip to warmer weather to getting together with friends. 

Plan physical activities. 

SAD, like most mood disorders, makes us want to eat a lot and do very little. Doing physical activities like going to the gym or an indoor pool can be very beneficial for your mental health, and if you go outside for a bundled-up wintery walk, you can even incorporate some sunlight!

Be mindful of your diet (including alcohol!). 

The holidays are a time when all of us tend to overindulge in sweet treats, holiday delicacies, and Grandma’s spiked eggnog, but overdoing it with sugar, carbs, and alcohol can lead to weight gain and feeling sluggish and lethargic. Enjoy holiday food, particularly with friends and family, but remember that moderation is better in the long run for your mental health.

Spend time with friends.

Depressive symptoms often make us want to avoid social interactions, but times with good friends can be life-giving! Try to plan non-stressful times with friends, such as movie nights, game nights, or “family dinners”. Alternatively, take advantage of the holiday season and go to a Christmas market or to look at Christmas lights!

Self-care is vital for dealing with symptoms of SAD; however, it is important to know when you need to seek help. If you feel like your symptoms are making it difficult to do basic daily tasks, or if you begin experiencing any suicidal ideation, it is time to talk to your doctor or a mental health professional. A small dose of antidepressant may be helpful to get you through the season, or even some light therapy can work wonders in the long dark months. The Winter months can be difficult to contend with, particularly in Chicago, but knowing how to deal with seasonal affective disorder can help you to make the most of the season.