7 Ways to Ease Seasonal Affective Disorder (SAD)

Does your mood seem to change when the winter months set in? You’re not alone. It’s common to feel a little down from dwindling daylight and cold temperatures. But if negative feelings are interfering with your work, social life, or responsibilities, it could be a form of depression known as seasonal affective disorder (SAD).

“The winter blues are real and affect daily life,” says Beth Schulaka, Atlantic Behavioral Health coordinator. “This time of year disrupts our body’s internal clock, causing us to naturally slow down, stay in bed longer, and seek out comfort foods.”

What Is Seasonal Affective Disorder?

SAD is a type of depression that affects the body’s circadian rhythms. It impacts serotonin levels, which regulate mood, and melatonin levels, which impact sleep. When these are disrupted, they can trigger the onset of depression.

What are the symptoms of SAD?

• Persistent low energy and fatigue
• Feelings of hopelessness, worthlessness, or guilt
• Difficulty concentrating or making decisions
• Sleep issues such as oversleeping or insomnia
• Appetite changes with cravings for carbohydrates
• Loss of interest in activities you enjoy
• Social withdrawal or isolation
• Weight gain

How to alleviate SAD symptoms?

1. Get outside. When possible, spend time outdoors during daylight hours to maximize natural light and boost your Vitamin D levels—even if it’s cloudy.
2. Exercise regularly. A daily walk for about 30 minutes releases endorphins, which naturally improve mood and reduce stress.
3. Set good sleep patterns. Go to bed and wake up at the same time each day to help stabilize your mood and energy level.
4. Balance your meals. If you’re craving carb-heavy foods, be sure to add some protein. Also, limit your alcohol intake, as it’s a depressant. 
5. Stay connected. Social interaction is essential. Even if you're feeling withdrawn, make the effort to spend time with friends and family.  
6. Become mindful. Practice meditation, deep breathing, or journaling to manage stress and negative thoughts.
7. Use light therapy. Lightbox exposure mimics natural sunlight. Use it for 20 to 30 minutes a day to help adjust your circadian rhythm and boost serotonin levels.

“Just being outside, even in small doses, makes a huge difference in people's mood,” says Beth. “Also, find a source of exercise you can do during the cold months. Outdoor activities and exercise are natural antidepressants.”

When should you see a doctor?

If your symptoms are severe and seem to limit your ability to function, it’s a good idea to talk with your primary care doctor. Talk therapy and medications can bring on positive changes. Here’s when to seek professional help:

• Your mood remains consistently low despite efforts to manage it.
• You have difficulty functioning at work, home, or in social settings.
• You experience thoughts of death or suicide.
• You feel overwhelmed by anxiety, irritability, or a sense of hopelessness.

“It’s important to know if you’re susceptible to SAD because symptoms often come on gradually,” says Beth. “I encourage people to do a daily check-in so they notice changes in their behavior patterns. I also remind them that it’s common to feel down, and that we all need more self-care at this time of year.”