Self-Care Tips for SAD: Seasonal Affective Disorder

While the end of the year is filled with celebrations, not everyone is feeling so festive.

One of the many reasons for the bah-humbug attitude—especially in the northern hemisphere—is seasonal affective disorder, or SAD.

A type of depression that occurs with the changing of the seasons — can affect up to 10 percent of people in the United States, depending on where they live. Research suggests that SAD is linked to the reduced sunlight exposure. Emerging primarily during the fall and winter months when sunlight exposure decreases and clocks fall back, SAD may begin at any age but typically starts when a person is between ages 18 and 30. Symptoms of SAD can range from mild to severe, with the most severe occurring in January and February. Symptoms may include:

- Feeling sad or having a depressed mood

- Loss of interest or pleasure in activities once enjoyed

- Changes in appetite; usually eating more, craving carbohydrates

- Change in sleep; usually sleeping too much

- Loss of energy or increased fatigue despite increased sleep hours

- Increase in purposeless physical activity (e.g., pacing, handwringing, inability to sit still) or noticeably slowed movements or speech

- Feeling worthless or guilt

- Difficulty thinking, concentrating, or making decisions

- Thoughts of death or suicide

While symptoms of SAD can be distressing and can interfere with daily functioning, the American Psychiatric Association points to the following effective treatment options.

Light Therapy: The go-to treatment for SAD, this option involves sitting in front of light therapy box (available online) that emits a very bright light (at least 10,000 lux) for 20-30 minutes per day during the winter months. Many people report an improvement in symptoms within the first two weeks of use.

Talk Therapy: Therapy—especially cognitive behavioral therapy—helps people identify and change negative thoughts and behaviors that may be making you feel worse.

Medication: In severe cases, antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), may be recommended.

Other steps you can take to improve symptoms include:

Establish a sleep routine

During the winter months, it’s especially important to stick to a regular schedule. That means going to bed and waking at the same time each morning. And as tempting as they may be, avoid taking naps and/or oversleeping.

Get moving

Exercise releases feel-good chemicals that can improve your mood and lower stress. Even a simple 10- to 15-minute walk has benefits—especially if it’s done outdoors where you’ll get exposure to the sun.

Gather with friends and family

While you may not feel like doing much when you have SAD, spending time with others can help reduce feelings of anxiety and depression, boost self-esteem, and help strengthen your feelings of connectedness, which can lead to healthier choices. 

Even though there’s no magic cure for SAD, following these steps can help you feel better and may make getting to spring a bit more bearable. However, if you feel your depression is severe or if you are experiencing suicidal thoughts, contact your doctor immediately or reach out to the National Suicide Prevention Lifeline at 800-273-TALK (8255) for help.

Debra Lucey, NP, is a member of the care team at United Counseling Services.