The start of Winter can be a happy time but can also cause a lot of stress. During the holidays, people may feel an increased pressure to attend social gatherings, buy gifts, and be in a merry spirit. These stressors paired with dark and damp weather can contribute to the “off” or down feeling that many people experience at this time of year. According to the National Institute of Mental Health (NAMI), mood changes that take place during the late Fall/Winter months and resolve during the Spring/Summer can be categorized as Seasonal Affective Disorder (SAD). Keep reading for more information about SAD and tips on ways to cope during the peak affective season.
What is seasonal affective disorder?
- The National Institute of Mental Health (NAMI) defines Seasonal Affective Disorder as “recurrent episodes of depression in late fall and winter, alternating with periods of normal mood the rest of the year.”
What are signs that I may be experiencing SAD?
- NAMI sites that the symptoms of SAD present as an atypical depression. Meaning people experiencing SAD are likely to be oversleeping and overeating, while still feeling fatigue during the daytime and craving certain foods like carbohydrates and sugar.
- It is also important to track the time of year these symptoms may appear. If you begin to feel in a “slump” starting in October/November and back to normal come March/April you may be experiencing some form of seasonal depression.
What are some everyday actions I can take to cope with the effects of SAD?
- Get outside every day, especially when the sun is out to feel the positive effects of light therapy
- Practice daily meditation
- Keep up with or begin to prioritize staying active
- Spend time with friends and family
- Maintain your sleep routine
- Try to maintain a healthy diet and reduce alcohol or substance use
Are there products I can purchase to help alleviate my symptoms?
- It’s best to discuss this with your healthcare provider first. However, in recent years, as the stigma around Seasonal Affective Disorder (SAD) has decreased, there has been a rise in recommendations to help alleviate its symptoms. Some examples include:
- A light therapy alarm clock to simulate sunlight
- Vitamin D supplements to balance out the shorter days and darker weather
- Staying hydrated and not overusing caffeine to combat tiredness
What kind of stigmas are associated with SAD?
- People impacted by seasonal affective disorder can experience the same stigma as those who have major depression – common misconceptions include that you are just “in a funk” or “having an off day” or are “lazy” or “overindulging.” SAD is a genuine medical condition and should be treated seriously.
- Releasing the stigma around mental illness and having compassion for yourself and others can help get to the root of the problem and encourage you to find ways to treat symptoms instead of judging them.
How can I overcome the stigmas against SAD?
- The Mayo Clinic recommends the following to beat stigmas around depression:
- Get treatment – You know yourself better than anyone else. If you feel something is off, talk with your doctor about seeking treatment.
- Don’t isolate yourself – Especially with seasonal affective disorder, do not let the stigma around the symptoms cause you to further isolate or remove yourself from your friends and family.
- Join a support group – You are not alone. Finding other people with similar experiences to talk to can help relieve your pain and combat the negativity others may be sending your way.
- Speak out against stigma – Express your experience to your community to help break the cycle of stigma surrounding mental illness.
If you or someone you know is experiencing seasonal depression and are looking for help, check out our services page for local mental health resources. In addition, if you or a loved one are in a mental health crisis call/text the 988 lifeline for judgement-free care at no cost.