As the days grow shorter and sunlight fades, many of us experience shifts in mood and energy. For some, these changes are more than just a passing slump—it can signal the onset of Seasonal Affective Disorder, a form of depression that typically occurs in the fall and winter months.
What is Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year, typically during the fall and winter months when daylight hours are shorter. It is characterized by symptoms similar to major depressive disorder, including persistent feelings of sadness, low energy, changes in sleep and appetite, difficulty concentrating, and a loss of interest in activities once enjoyed.
SAD is believed to be related to the reduced level of sunlight, which can disrupt the body’s internal clock (circadian rhythm) and affect serotonin and melatonin levels, influencing mood and sleep patterns. While SAD most commonly occurs in winter (winter-pattern SAD), it can also happen during other seasons (such as summer-pattern SAD).
Self-Care Tips For Managing Seasonal Affective Disorder
While it can feel overwhelming, there are steps you can take to stay ahead of it and protect your mental health. Here are some self-care tips to help you navigate the seasonal changes and maintain a sense of well-being.
- Maximize Natural Light – Exposure to sunlight is one of the most effective ways to combat SAD. Try to spend time outside during daylight hours, especially in the morning. Whether it’s a brisk walk or simply sitting near a sunny window, natural light boosts serotonin levels, helping to lift your mood. If getting enough sunlight is a challenge, consider using a light therapy box. These devices mimic natural sunlight and can help regulate your body’s internal clock, making a noticeable difference in how you feel during the darker months.
- Maintain a Consistent Routine – As the season shifts, it’s easy to let changes in weather affect your daily routine. But maintaining consistency in your sleep, work, and self-care habits can help regulate your mood and energy levels. Go to bed and wake up at the same time every day, even on weekends. This helps keep your circadian rhythm in check, which is crucial for mental well-being.
- Stay Active – Exercise is a natural mood booster, releasing endorphins that can help counter the feelings of lethargy and sadness associated with SAD. Even when it’s cold and gloomy, make it a priority to move your body daily. Whether it’s an indoor workout, yoga, or a winter hike, regular physical activity can help you feel more energized and focused.
- Eat a Mood-Boosting Diet – What you eat can have a significant impact on how you feel. During fall and winter, focus on consuming a balanced diet rich in omega-3 fatty acids (found in fish, walnuts, and flaxseeds), lean proteins, and complex carbohydrates. These nutrients can help stabilize your mood and provide steady energy throughout the day. Also, be mindful of sugar and processed foods, which may offer temporary comfort but can lead to energy crashes and increased irritability in the long run.
- Prioritize Social Connections – Isolation tends to increase during the colder months, but staying connected with loved ones is essential for maintaining mental health. Make an effort to reach out to friends, join group activities, or participate in virtual gatherings if in-person meetups are difficult. Social interactions help alleviate feelings of loneliness and provide emotional support.
- Practice Mindfulness and Relaxation Techniques – Mindfulness practices, such as meditation, deep breathing, or progressive muscle relaxation, can help you stay grounded and manage stress during the darker months. Spending just a few minutes a day on these techniques can improve your mood, reduce anxiety, and increase your resilience to seasonal changes.
- Set Goals and Stay Engaged – One way to combat the lethargy that often comes with SAD is by setting small, achievable goals. These don’t have to be major milestones—simple tasks like reading a book, trying a new hobby, or tackling a project can give you a sense of accomplishment and purpose. Staying mentally engaged helps keep negative thoughts at bay.
- Consider Professional Help – If symptoms of SAD become overwhelming or persistent, it’s important to seek professional support. Treatment options such as cognitive-behavioral therapy (CBT), may be effective in treating SAD. Treatment options may include light therapy, medication, psychotherapy, and lifestyle changes to manage symptoms. Or a therapist may recommend medication to help regulate your mood.
While the onset of fall and winter can bring about challenges to your mental health, implementing these self-care practices can help you stay ahead of SAD. By maximizing light exposure, maintaining healthy habits, staying socially connected, and seeking professional help when needed, you can navigate the colder months with resilience and protect your well-being.
Self-help information and information from the internet is useful, but it is not a substitute for professional advice. If you are currently in treatment or in therapy, please consult your therapist, psychiatrist, or other mental health professional.
