This winter has seemed longer than past winters due to constant weather changes. If you are experiencing symptoms of Season Affective Disorder (SAD), keep reading. SAD impacts nearly 5% of adults in the U.S. While people have symptoms of varying degrees, some of the most common symptoms include feeling sad, loss of interest, low energy and motivation, increased negative thoughts, changes in appetite, etc. These changes are impacted by the decreased exposure to light throughout the day.
You might even find that you withdraw from people you care about in the winter and stop participating in activities you enjoy. It can be common to feel irritable, experience mood swings, you might find yourself feeling “down” or having a hard time getting out of bed in the morning. It can be extremely challenging managing these symptoms several months throughout your year.
Thankfully, there are things you can do to manage SAD symptoms that can make the season feel more manageable. Let’s cover a few helpful tips that can get you through the rest of this winter and many seasons to come.
Find Some Sunlight
One of the best things you can do to manage SAD symptoms is to expose yourself to sunlight as often as possible. It might seem like winter comes with a never-ending cloud of darkness, but that’s not true. Most regions experience sunlight throughout the season, even in small increments. Make it a point to get outside every day—even for just a few minutes—to enjoy that exposure. It might be cold, and you may not want to stay out for long, but even standing near a window where the sun is shining can help.
Fill Your Time
Again, one of the common symptoms of SAD is withdrawing from social activities. Unfortunately, that often makes symptoms of depression worse. Try to fill your time and schedule with activities you enjoy and with people you enjoy being around. Being proactive about your social life is a great way to keep yourself motivated and moving throughout the cold winter months.
Withdrawing from activities and social relationships can make your depressive symptoms worse and create a vicious cycle that leaves you finding it difficult to feel connected to yourself and others. Adding activities and/or events to your schedule will help you stay socially and emotionally active. An added bonus can be, if possible, to find ways to physically move! Regular exercise is another fantastic way to fight back against SAD. It’s a natural mood booster that can give you more energy each day.
Stick to a Schedule
It’s common for people with Seasonal Affective Disorder to have trouble sleeping. Sometimes, that has to do with light changes and circadian rhythms being thrown off balance. It can take some adjusting, but you’ll be able to get more sleep if you stick to a schedule and give yourself a routine to follow each day. That routine should include going to bed at the same time each night and waking up at the same time each morning. Decreasing your caffeine intake after 2:00 PM and monitoring your blue light exposure may help support your nightly routine, too. Try to establish an ideal sleep environment for yourself by keeping your bedroom cool, dark, and free of clutter.
Talk to Someone
With so many people impacted by SAD, it’s important to know you’re not alone—even when it feels like you are. Talking to a therapist is a wonderful option if you’re struggling no matter what time of the year it is. Sometimes, something as simple as establishing a new connection can improve the way you feel.
If you’re struggling with SAD and you’re not sure how to work through it on your own, don’t hesitate to reach out and Contact Us. Together, we’ll come up with more management skills, explore what’s happening for you, and ways you can effectively move through the season. Remember—warmer, sunnier days are coming soon.