Navigating Seasonal Affective Disorder (SAD)

As we move into the colder months, many people notice a shift in their mood and energy levels. For some, this shift is a recurring challenge called Seasonal Affective Disorder (SAD). November is the time when symptoms often become more noticeable, making it important to raise awareness about SAD. It can deeply affect mental well-being, but with the right tools and support, it’s possible to manage.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression that typically happens during the fall and winter months. It’s more than just “the winter blues.” SAD can seriously impact daily functioning. It’s believed that the lack of sunlight during these months disrupts our body’s internal clock and lowers serotonin levels, affecting our mood. For those who already experience anxiety or depression, these seasonal changes can make it worse.

Recognizing the Symptoms of SAD

Common symptoms of SAD include:

• Fatigue and low energy: People with SAD often feel exhausted, even after a full night’s sleep.
• Sleep changes: Oversleeping is frequent, and getting out of bed becomes hard.
• Feelings of depression: Persistent sadness or hopelessness can take over.
• Difficulty concentrating: Simple tasks can feel overwhelming.
• Weight gain or changes in appetite: Craving carbs is a common issue.
• Loss of interest in activities: Enjoyable activities may feel like a burden.
• Social withdrawal: It’s common to feel disconnected from others.

How to Manage SAD: Practical Steps

While SAD can feel overwhelming, there are ways to cope during the darker months.

1. Light Therapy

Light therapy is one of the most effective treatments for SAD. Using a lightbox that mimics natural sunlight for 20-30 minutes each day can lift mood and boost energy. It helps regulate serotonin levels and reduces SAD symptoms. Starting light therapy in early fall can prevent the symptoms from becoming too intense.

For more professional insights, the Mayo Clinic provides a helpful overview of light therapy for SAD.

2. Create a Routine

A structured daily routine can help. Try to wake up at the same time each day, exercise regularly, and eat balanced meals. Going outside for a walk, especially in the morning, can give you natural light, which helps regulate your mood.

3. Stay Connected

It’s easy to isolate when feeling down, but staying connected with others is important. Talking to friends, joining a support group, or working with a therapist can help ease feelings of loneliness.

4. Mindfulness and Mental Health

Practices like meditation and journaling can help manage emotions and reduce stress. Cognitive Behavioral Therapy (CBT) is a great treatment option for SAD, as it helps reframe negative thoughts and improve overall outlook. Therapeutic recreational activities, such as art, nature outings, or team-based exercises, can further support emotional well-being by engaging both mind and body in ways that enhance mood and promote a sense of accomplishment and connection.

5. Seek Professional Help

If symptoms are severe or interfere with daily life, reaching out to a mental health professional is essential. Therapy, medication, or a combination of both can offer relief from SAD.

Supporting a Loved One with SAD

If someone close to you is struggling with SAD, compassion and patience are key. Here are some ways to offer support:

• Listen: Sometimes, just being there to listen can make a huge difference.
• Encourage small steps: Suggest simple activities, like a short walk, without applying pressure.
• Respect boundaries: Everyone copes differently. Don’t push them into social situations if they’re not ready.

Finding Hope During the Season

SAD can cast a shadow over winter, but support is available. By implementing coping strategies and seeking help, individuals can find light and joy, even in the darkest months. Our team at Eva Carlston understands the complexities of mental health, and we are committed to helping teens work through challenges of all kinds. With a therapeutic environment and specialized support, we offer teens a place to gain the tools needed to navigate difficult emotions and build healthy coping mechanisms. For many teens who face a range of mental health challenges, including those intensified by seasonal changes, Eva Carlston provides a compassionate and structured space for growth, emotional stability, and a sense of inner strength.

By focusing on small sources of light and connection, it’s possible to discover a sense of peace that endures well beyond the season.

Sources:

• National Institute of Mental Health (NIMH): Seasonal Affective Disorder
• Mayo Clinic: Seasonal Affective Disorder (SAD)
• American Psychological Association (APA): Seasonal Affective Disorder