Fending off the S.A.D.
I write this blog during the third consecutive day of rain for usually-sunny Los Angeles. A day where I’ve felt more tired than usual, a bit less motivated, a little more irritable…Maybe it’s a hint of the SAD: Seasonal Affective Disorder.
Have you heard of SAD before? “Seasonal” refers to the cyclical nature of this condition; most people experience SAD in the winter, likely affected by the shorter, colder days. While it is less common, some folks are affected by the seasonal changes of spring and summer. “Affective” refers to one’s mood and feelings. SAD affects many people to varying degrees, whether or not the person experiences mood or affective conditions like depression outside of the season that causes them difficulty. There is no clear consensus on what causes SAD or why seasonal changes can affect mood and functioning, but one theory is that the shorter days and less sunlight cause chemical changes in the brain, including increased melatonin production.
Much like depression, SAD is more than just feeling sad! Symptoms of SAD can include changes to mood such as sadness, irritability, and feelings of guilt and hopelessness. SAD can also cause physical symptoms like headaches, increased sleep and drowsiness, increased appetite and decreased sex drive. One’s overall functioning at work or in other roles can be affected by SAD, and this can manifest as difficulty concentrating, low energy, social withdrawal and loss of interest in activities. The main difference between SAD and other similar conditions like major depression is that SAD symptoms worsen and then improve as the seasons change. Some folks who have been diagnosed with depression, bipolar disorder or other affective disorders might notice their symptoms are present year-round, and are also affected by seasonal changes. If you’re not sure if you are experiencing SAD, major depression, or something else, it is always a good idea to consult with a therapist, psychiatrist or other clinician.
Whether or not you’ve been “officially diagnosed” with SAD, your experiences and perspective are valid and there are things you can do to take care of yourself when the gloomy weather, limited sunlight and shorter days are getting you down:
Get some sun when you can! Open your window shades and work near a window or take a short break out in the sunlight. If there is a lot of inclement weather where you are, look for those breaks in the forecast and plan errands and outdoor time accordingly.
Light therapy using a light box or lamp can be helpful if sunlight is especially hard to come by, though it is advisable to talk to a doctor about this. If you have bipolar disorder or eye problems, these can be aggravated by light box usage. Not to mention there are many different types of light boxes and you don’t want to waste your money on something that is ineffective or even actively harmful.
Be gentle with yourself. That means setting realistic expectations for your daily activities as well as leaning into coziness. Treat yourself as you would treat someone you care about: make yourself hot tea or cocoa, wear warm and comfortable clothing, light candles, take hot baths and showers…anything that helps you feel cared for. Remind your inner critic that you hear them, but you can’t control the weather and you can’t always overcome its effects either.
Be sure to eat regular meals and drink water! It can be easy to neglect these basic needs when feeling down, but it’s even more important to maintain a good baseline during such times.
Engage in some movement everyday. This can be vigorous exercise, but it could also be gentle stretching, dancing, picking up your pace when doing chores around the house, playing with a child or a pet…anything that gets your blood flowing and limbs moving. You get to choose how you move!
Maintain connection to others. Cold weather and limited daylight can make going out to socialize less appealing or even seemingly impossible with SAD, so think about different ways of connecting (texting, sharing memes, video calls) and let trusted friends know what you’re going through. They may be going through something similar and you could support one another; or if your friend is not affected by the seasonal shift, they may be willing and able to put in extra effort in planning or following through with social plans in order to support you.
Keep track. Tracking your mood, energy, sleep, appetite and other functions can help you identify how you are affected by the seasons. It can also help you note how other outside factors such as holidays, one’s menstrual cycle, or exposure to certain people or settings affect your overall mood and functioning. Gaining an understanding of how seasons, cycles and settings affect you can help you to find support and solutions, and decrease self-blame and criticism.
Plan ahead. Once you determine that seasonal changes affect your mood and functioning, you can stock up on what you need to take care of yourself (easy meal supplies, a light box, cozy and easy indoor activity supplies). Importantly, you can keep the nature of the situation in mind as symptoms start to flare up. Simply reminding yourself that this is a seasonal thing, not something that lasts forever or something “wrong with you,” and that it will gradually improve regardless of what actions you take, can be helpful.
Seek professional help from a therapist or psychiatrist if self-care isn’t cutting it, or if you have questions or concerns. SAD can be dreadful to deal with, but it is possible to feel better, and talk therapy or medication are part of the solution for many folks.
One other strategy that could be helpful is trying to find enjoyment in the particularities of the season. For example, if you are affected by SAD in the winter, are there any holidays, rituals or activities you can engage in that are specific to the winter, or that feel especially good to do during this time? Maybe it’s baking goodies, watching holiday or winter movies, preparing for Valentine’s Day… For me, having some hot tea, crocheting, reading under a blanket and listening to moody music feel extra enjoyable on gloomy days. This helps me keep the motivation to show up in my various roles and responsibilities when the gray skies beckon me back to bed.
However the seasons affect you, I wish you safety and warmth from any inclement weather, and support from within and around you to get through the winter and fend off the SAD.
