Seasonal Affective Disorder: How To Cope

As the days continue shorter and this wild and art weather along with the temperature drops, many individuals find themselves grappling with changes in mood and energy levels. For some, these winter blues go beyond a mild inconvenience and manifest as Seasonal Affective Disorder (SAD). 

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a form of depression that occurs cyclically, typically during the fall and winter months. It is often referred to as the "winter blues" due to its seasonal pattern. Less commonly, some individuals experience SAD during the spring and summer months.

Signs and Symptoms:

1. Persistent Low Mood:

   - Individuals with SAD often experience persistent feelings of sadness or hopelessness.

2. Low Energy and Fatigue:

   - Fatigue and a noticeable decrease in energy levels are common symptoms, making daily tasks more challenging.

3. Changes in Sleep Patterns:

   - SAD can lead to changes in sleep, including oversleeping or difficulty falling and staying asleep.

4. Weight Changes:

   - Changes in appetite and weight, particularly an increased craving for carbohydrates, may be observed.

5. Difficulty Concentrating:

   - Concentration and focus may become more challenging during episodes of SAD.

 Causes of Seasonal Affective Disorder:

1. Biological Clock (Circadian Rhythm):

   - Disruptions to the body's internal clock due to reduced sunlight exposure can contribute to SAD.

2. Serotonin Levels:

   - Reduced sunlight exposure may lead to lower serotonin levels, impacting mood and contributing to depressive symptoms.

3. Melatonin Regulation:

   - Changes in sunlight exposure can affect melatonin levels, influencing sleep patterns and energy levels.

4. Genetic Factors:

   - There may be a genetic predisposition to SAD, as individuals with a family history of depression are more susceptible.

 Coping Strategies:

1. Light Therapy (Phototherapy):

   - Exposure to a bright light that mimics natural sunlight can help regulate the body's internal clock and alleviate SAD symptoms.

2. Outdoor Activities:

   - Spending time outdoors, especially during daylight hours, can positively impact mood and energy levels.

3. Regular Exercise:

   - Engaging in regular physical activity has been shown to alleviate symptoms of depression, including those associated with SAD.

4. Therapy and Counseling:

   - Various interventions are available to help with SAD. Don’t wait to seek therapy for your mental health challenges! Call us or email for help. We take Partnership Medi-Cal, MHN and Anthem Medi-Cal and other insurances. 

In person and tele-health counseling in Sacramento, Grass Valley, and Southern California.

— Written By Sierra Burton, MA, LMFT 

SFTC  Founder and Chief Visionary Officer