What Is Seasonal Affective Disorder (SAD) and How Can You Manage It?
Feeling the effects of the season?
We’re here to help.
As the rainy season sets in here in Tacoma, you might notice your energy waning or your mood dipping. You’re not alone—Seasonal Affective Disorder (SAD) affects millions of people, especially in regions with long, gray winters like ours. Understanding SAD, how it differs from depression, and how to manage it can make the season feel more manageable.
What Is Seasonal Affective Disorder?
SAD is a type of depression linked to seasonal changes, most commonly occurring in late fall and winter when daylight hours are shorter. It’s thought to be caused by reduced sunlight, which can disrupt your body’s internal clock, lower serotonin levels (a key mood-regulating chemical), and impact your melatonin production, which affects sleep patterns.
Common symptoms of SAD include:
Persistent low energy
Oversleeping or difficulty waking up
Increased appetite
Difficulty concentrating
Feelings of sadness or hopelessness
SAD vs. Depression: What’s the Difference?
While SAD is a form of depression, it’s seasonal and follows a predictable pattern tied to sunlight exposure. Major depression, on the other hand, isn’t seasonal and often involves more severe and persistent symptoms. If you’re unsure whether it’s SAD or depression, consulting with a mental health professional can help clarify and guide treatment options.
Solutions for Seasonal Affective Disorder
The good news is that there are evidence-based treatments and strategies for managing SAD:
Light Therapy: A highly effective treatment, light therapy involves sitting near a lightbox that mimics natural sunlight for 20-30 minutes each morning. It can help reset your body’s internal clock and boost serotonin production.
Vitamin D: Many people experience vitamin D deficiencies during the darker months, which can affect mood. Speak with your doctor about supplements to ensure you’re getting enough.
Stay Active: Exercise can significantly improve mood and energy levels. Even a brisk walk on a cloudy day can be helpful—bonus points if you can get outside during daylight hours.
Maintain Social Connections: Isolation can exacerbate symptoms, so make an effort to stay connected. Whether it’s coffee with a friend or joining a local winter activity, connection matters.
Seek Professional Support: If symptoms feel overwhelming, a mental health therapist can provide guidance and support tailored to your needs.
You’re Not Alone
Seasonal Affective Disorder is more common than you might think, and experiencing it doesn’t mean there’s something wrong with you. Our environment plays a significant role in our well-being, and gray winters can be challenging for anyone.
At Mind Wanderer, we’re here to help. Whether it’s through tips, resources, or mobile therapy, we believe in navigating the seasons with compassion and connection. Let’s brighten the gray days together.
