A Therapist’s Guide to Navigating Seasonal Affective Disorder
Molly Rushing, Advanced Clinical Fellow
While many people (and many influencers) romanticize fall as the coziest time of year, others see it as an ominous sign of harder times ahead. Autumn may bring pretty foliage and delicious treats, but it also ushers in greyer skies, shorter days, and the onset of Seasonal Affective Disorder, also known as SAD.
SAD is a form of depression tied to seasonal changes. It typically begins in the fall and continues into the spring or summer, although some people experience it during the opposite seasons. An estimated 10 million people in the United States suffer from SAD, though the real number is likely higher, as many may not be aware they’re dealing with a treatable condition. Rates of winter-pattern SAD are higher in northern regions and tend to affect more women and individuals with other mental health diagnoses.
Some common symptoms of winter-pattern SAD include:
Feelings of listlessness or hopelessness
Decreased energy and increased sleep
Weight gain and overeating
Difficulty concentrating
Loss of interest in activities you once enjoyed
While there’s no one-size-fits-all solution, there are effective ways to manage symptoms and prevent them from worsening. Light therapy lamps have been researched and shown to provide relief for many people. Working with a therapist, and in some cases exploring medication, can also be part of an effective treatment plan.
If you’ve experienced SAD before, this is the time to put supportive routines and tools in place, before symptoms become acute. Here are some additional strategies that can help:
Lean on your friends and loved ones for social support
Get outside when conditions allow
Exercise regularly
Create a daily rhythm to support your circadian rhythm
Prioritize sleep and maintain consistent wake/sleep times
Limit sugar, alcohol, and processed foods
Practice mindfulness
Engage in hobbies and activities you enjoy
If SAD is something you struggle with, know you’re not alone or without support. Let this season be an opportunity to prioritize your mental health and tune into your body’s needs.