10 Ways to Cope With Seasonal Affective Disorder
Seasonal Affective Disorder (also known as SAD) is a term that gets thrown around a lot.
You might think of it as sadness during the winter or the “winter blues”.
These assumptions are true, but there is also much more to the definition of Seasonal Affective Disorder.
There are actually two types of SAD. The winter-pattern is much more common and those “winter blues” you might be picturing in the fall and winter. Think of this as our hibernation mode - we oversleep, isolate ourselves, and feel a lack of motivation. In contrast, the summer-pattern is less common and occurs during the spring and summer months. Instead of going into hibernation our bodies do the opposite - we have more trouble sleeping, feel restless or agitated, and may be experiencing additional anxiety.
Both types of SAD are related to changes in our serotonin and melatonin levels.
Serotonin is associated with our mood, happiness, and overall well-being, whereas melatonin is a sleep hormone that regulates our circadian rhythm (which is basically how we know when it is time to fall asleep and wake up each day). These changes in serotonin and melatonin levels are due to the changes in daylight hours. With the additional daylight during the summer months, our bodies may want to stay awake longer with the sun, be more productive, and feel unable to rest or calm down. With less daylight during the winter months, our bodies can get confused why we aren’t going to bed or resting when the sun is down and feel more tired.
These responses are natural - our circadian rhythms are getting disrupted all year long and we are constantly having to adjust to changes in sunlight hours.
If you feel yourself going into hibernation mode and the winter-pattern of Seasonal Affective Disorder resonates with you there may be some more symptoms that also feel relatable.
These include a persistent sad, anxious, or “empty” mood, feelings of hopelessness or pessimism, feelings of irritability, frustration, or restlessness, feelings of guilt, worthlessness, or helplessness, not feeling interested in hobbies or activities that you usually enjoy, decreased energy or feeling slowed down, having difficulty concentrating, remembering things, or making decisions, and we can even be affected by SAD physically with aches, pains, headaches, or cramps.
We want you to know that while it is difficult and painful to live with SAD, there are some things that help you feel better.
The following tips can help with that dysregulation of your serotonin and melatonin levels that you may be experiencing during the winter months with shortened daylight hours.
10 Tips to Help with Seasonal Affective Disorder
Maintain Your Typical Sleep Patterns
Your body may naturally want to go into hibernation mode which includes getting cozy and taking naps throughout the day, especially once the sun goes down. Do your best to keep your typical sleeping schedule and avoid naps. Although they may feel good in the moment, naps will make it more challenging to go to bed at night. This can lead to staying up late and not feeling well-rested the next day, making you want to repeat the nap cycle.
Change Up Your Alarm Clock (Try Out A Sunrise/Sunset One!)
With shortened daylight hours the sunrise and sunset are most likely happening after you wake up and before you go to bed. Having an alarm clock that can stimulate the sunrise and sunset can help your body feel more prepared to go into wake or rest mode. Having light gently wake you as opposed to the blaring iPhone noise will avoid that startle that you might feel when you usually wake up to your alarm. It will feel more natural and you can even try out some sounds that you would typically hear on a summer morning, like birds chirping. The sunset feature of these clocks also helps you wind down, allowing you to choose the color and/or sound that feel most relaxing to you.
Use a Light Therapy Box or Lamp
A light therapy box (also called a light therapy lamp) can be a helpful way to bring the sunshine indoors. They mimic natural sunlight and are most effective when used 20-30 minutes daily, particularly in the morning. You don’t have to feel like you’re wasting that time either. Place it in front of you as you get ready for the day or eat breakfast and it will have the same positive effect!
Get Outside
For people with Seasonal Affective Disorder we don’t necessarily want to leave the house but getting outside in some form each day can boost serotonin levels. Especially when working from home we can feel so confined and isolated from the outside world. If you’re able to get outside while the daylight is still out - whether that be in the morning, during your lunch break, or just grabbing the mail, it can make all the difference!
Use Your Evenings
Although it might feel like it, the day doesn’t end when the sun goes down! Use your evenings to get out of the house and avoid hibernation mode. You don’t have to be spending this time in the cold either. Try to go grocery shopping, get in your car and drive, or grab dinner with some friends. Anything that helps to continue your day and avoid those afternoon naps is helpful!
Try Vitamin D Supplements
With less sunlight hours our bodies are not getting as much Vitamin D from the sun as we do during the summer. This doesn’t necessarily mean you are deficient in Vitamin D, but it can still be something to talk with your doctor about. They may recommend additional supplements to boost your Vitamin D levels. The research on this is split, but it can’t hurt to get some input from a healthcare professional!
Talk To Your Doctor About Antidepressants
With serotonin levels lowered for individuals with Seasonal Affective Disorder, it may be a good idea to think about starting antidepressant medications. SSRIs (serotonin reuptake inhibitors) are known to increase serotonin, therefore improving mood. Always reach out to a psychiatrist or primary care doctor to discuss any potential risks or side effects and which medication may be best for you.
Prepare Yourself
For those of us with Seasonal Affective Disorder we know the feelings that come up each year. Low energy, hopelessness, difficulty making decisions, and the list goes on and on. During the winter months the last thing you want to do is use more brain power on daily tasks. Start in the summer months or early fall by preparing for these changes that typically happen each winter. Prep some freezer meals, set your appointments, and even start some holiday shopping. This way, when winter comes around your to-do list is much smaller and you’ve taken care of yourself ahead of time.
Plan For the Future
The winter can feel never-ending. The cold feels like it won’t stop, you’re rarely seeing daylight, and it might feel like nothing is helping get you. Spring will be here soon! The days are already getting longer, and daylight saving time will be on March 9th in 2025, making the sunset even later. Let yourself daydream about the excitement of the longer days - whether this is just getting outside without a winter jacket, an upcoming party, or anything fun that you’ve marked on your calendar. Know that winter is temporary and the seasons will be changing soon.
10. Try Starting Therapy in Horsham, PA
Therapy can be a great option for many reasons. Not much motivation to get out of the house or talk to someone else? Now you have a weekly appointment that you’re showing up for.
Feeling like nobody understands what this is like?
Therapy can help to normalize your experiences, thoughts, feelings, all of it.
Your mood this winter isn’t something to be ashamed of, and by actually expressing your feelings you might be able to better understand yourself. Starting therapy now might even be the thing that helps make your Seasonal Affective Disorder a bit more manageable next winter.
If you’re looking for a therapist who can support you through the symptoms that come alongside seasonal affective disorder, be sure to reach out.
I would be honored to be work with you!
🧡,
Looking for a therapist in Horsham, PA?
Ashley Fox is a trauma therapist who provides therapy for eating disorders, counseling for body image concerns and EMDR Therapy. Ashley is passionate about helping adolescents and adults reclaim what life can look and feel like after experiencing trauma and/or disordered eating.