As the days grow shorter and temperatures dip, many people (myself included) start to feel the effects of Seasonal Affective Disorder (SAD). SAD is a type of depression that typically shows up in the fall and winter months, impacting mood, energy, and overall well-being. However, with the right approach, these symptoms can be managed.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a type of depression linked to seasonal changes, most commonly starting in the fall and lasting through winter due to reduced sunlight and shorter days. Common symptoms include:
- Low energy
- Mood swings
- Difficulty concentrating
- Changes in sleep or appetite
- Feelings of hopelessness
If any of these sound familiar, here are some practical strategies to help you manage SAD symptoms.
Tips for Combating Seasonal Depression
1. Try Light Therapy.
Light therapy can be a powerful tool to boost mood and improve sleep patterns by mimicking sunlight. Light boxes designed for SAD are easy to use—try sitting near one for 20-30 minutes each morning. I like to use mine while getting ready for the day, and it helps set a positive tone.2. Stay Physically Active.
Exercise is a proven mood booster thanks to the release of endorphins, which can counter feelings of depression. Whether you go for a walk, hit the gym, or follow an indoor workout routine, regular movement can significantly help. I like to go on “mall crawls” during the winter months, enjoying indoor walks with a bonus trinket or cup of pretzel bites as a treat!
3. Maintain a Consistent Routine.
A structured day can create stability, so aim to keep consistent sleep and meal times, along with time for activities you enjoy. Reading, crocheting, or trying a new recipe are great ways to bring joy indoors during the colder months.
4. Seek Professional Support.
If symptoms become overwhelming, consider reaching out to a therapist. Talk therapy and, when appropriate, antidepressants can effectively treat SAD. The BYU Comprehensive Clinic provides free services to BYU students, offering a supportive space to manage mental health.
5. Prioritize Social Connections.
Socializing can greatly improve mood and combat feelings of isolation. Try scheduling regular time with friends and family, or plan group activities. Movie nights are an easy way to bring people together in a cozy environment.
6. Spend Time Outdoors.
Even brief exposure to natural sunlight can make a difference, so aim for a daily dose if possible. Walk outside during daylight hours, or sit by a window to absorb more light. And if you do go outside, bring a hot drink to keep warm—it makes the experience much cozier!
Don’t Ignore the Symptoms.
If you find yourself struggling with SAD symptoms each year, it’s essential not to dismiss them as mere “winter blues.” Seek help early and explore the treatment options available. Remember, the BYU Comprehensive Clinic provides counseling for depression and other mental health challenges, with services offered by master’s students under licensed therapist supervision.
Seasonal depression doesn’t have to define your winter. By staying active, seeking out light, and connecting with others, you can keep SAD in check and support your mental health.
For more information about services offered by the BYU Comprehensive Clinic, visit https://comprehensiveclinic.byu.edu/