6 Ways to Cope with Seasonal Affective Disorder: Thoughts from a DC Depression Therapist
Whether you’re feeling sad or feeling S.A.D. (Seasonal Affective Disorder) the winter season and limited sunlight can certainly impact your mental health and well-being. In my practice, I find that many clients identify with symptoms of SAD, and once they are able to really name and claim what they’re experiencing, they can then tame what’s happening inside. Part of treating S.A.D. is becoming empowered with the tools and skills necessary to cope ahead with this particular flavor of depression more common in the fall and winter months. Let’s start with a few FAQs (frequently asked questions on SAD).
What is SAD?
SAD is a type of depression characterized by its recurrent seasonal patterns, with symptoms that can last up to four or five months of the year. The symptoms of SAD typically start in the late fall or winter, and usually last until the spring months.
What are some symptoms associated with SAD?
Symptoms can include, but certainly are not limited to the following:
Lost of interest or pleasure in activities you used to enjoy
Appetite and weight changes
Feeling angry, irritable, stressed, or anxious
Fatigue and lack of energy
Reduced sex drive
Feelings of sadness, hopelessness, and despair
Changes in sleep patterns
Does SAD only occur during the winter months?
Not necessarily. Though SAD is more commonly associated with the late fall, and early winter some people do experience SAD during the spring and summer seasons. SAD is a form of depression, Winter-pattern SAD and Summer-pattern SAD can vary from season to season, and symptoms vary from person to person, as well as the coping strategies necessary to manage and treat SAD.
How Do I Cope With SAD?
The real reason we’re here… While there is no one-size fits all way to cope with Seasonal Affective Disorder, if you’ve identified with some of the symptoms of SAD and are wondering “what now?” let’s explore what to do when your Seasonal Affective Disorder is heavily seasoned!
Let the light in:
Bring more light into your space however you can. Getting Vitamin D through natural sunlight is ideal. Maybe that’s taking a walk first thing in the morning, or prioritizing getting outside at least once during the day. If your schedule doesn’t always allow for time outside during daylight hours, other forms of light therapy can be helpful. A small purchase like a light therapy lamp can be quite impactful in improving mood, and ensuring you get your daily dose of sunshine!
Move it move it:
Exercise in the ways that feel good for you. As the old adage goes “move a muscle, change a thought”. Engaging in physical activity can be one of the most effective ways to create instantaneous results. Whether you’re brave enough to bundle up and take a brisk walk outside, or choose softer indoor movement like yoga, just try to move your body in some kind of way that feels good for you each day. Remember you may not “feel” like it, so try to begin with the end in mind, consider how you’ll feel after you’re done!
Be Proactive About Socializing:
If you know that you’re prone to SAD, you may want to consider proactively making social commitments. Whether it’s joining a book club, a running group, or committing to a weekly walk with a friend, you want to be proactive around making plans and engaging in social activities that feel nurturing. Seasonal Affective Disorder can look like wanting to isolate, and cancel plans; we know that prosocial behaviors and community connections are impactful and important for mental health and well-being. Get ahead of socially falling behind by making plans with others proactively.
Prioritize Self-Care:
SAD may have you wanting to neglect many parts of your life, including your self-care. Take this time to consider a self-care routine. You may need to adjust it throughout the season, but keep a list close by of your go-tos. Maybe it’s a hot bath or shower, taking 10 minutes to read something encouraging each day, listening to your favorite podcast, or creating a feel-good playlist. Self-care is not selfish, it’s a must, and if you’re experiencing SAD it’s now more than ever that you need your self-care rituals!
Practice Gratitude:
Beginning a practice like a gratitude journal, or a gratitude list each day can do wonders for managing symptoms of SAD. Consider what you have to be thankful for: things like the bed you sleep in that provides comfort and warmth, the ability to read the words written here, a support system or meaningful connections to you. The list could be endless, and what you appreciate tends to appreciate in value, so when you consider shifting your focus to all that you have to be grateful for, it can certainly be a helpful way to cope with the feelings of hopelessness and despair that can come from SAD.
Take Up A New Hobby:
Maybe you’ve been thinking about picking up the knitting needles, or starting that local pottery class. Perhaps it’s launching a blog of your own, or learning how to play an instrument. Especially if your particular flavor of SAD tends to manifest in the fall and winter months, now can be a great time to start something new that piques your interest, and something outside of the day job or school to help manage stress, and improve your mood.
Gain the Insight and Tools to Combat Seasonal Affective Disorder in Therapy for Depression in Washington, DC
Remember that you don’t have to do it alone. Therapy for Depression can be another outlet for treating symptoms of Seasonal Affective Disorder. There’s no singular way to cope with depression, and this variant of depression can be particularly brutal. Try what works for you, and be flexible around the tools and resources you have available to cope however you can. I’d encourage you to remember that no feeling lasts forever, and the beauty of the seasons is that they constantly change and are in flux. Remember that this is just a season of your life, not the entirety of it!
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Other Services at The Sterling Group
If you’re struggling with more than depression, our therapists are ready for you. We provide couples therapy and dating and relationship therapy for those who are looking to grow in their relationships. If you’re just hoping to work on yourself, we offer therapy for life transitions, boundary-setting, and support for self-discovery, as well as EMDR Therapy and IFS Therapy. For those with executive function and/or ADHD, we can provide expert support. Additionally, our therapists offer services in-person at our Washington, DC-based counseling practice, and Online Therapy in Virginia to cater to your schedule and make it as easy as possible for you to prioritize your healing. We would love to chat with you today about the ways we can support your growth in all areas of life!
