SADness: Seven tips for surviving Seasonal Affective Disorder



This has been a lovely fall in Atlanta, hasn’t it?  For now though, the temperature has dropped, and the wind seems to have blown bare the most beautiful trees in my neighborhood.  Soon it will be cold and dark and the reds and golds of autumn will be replaced by winter’s grays and browns.

This transition to winter can be especially difficult for some, particularly those suffering from Seasonal Affective Disorder.  The loss of daylight hours wreaks havoc on our circadian rhythms and the levels of certain chemicals in our bodies like serotonin and melatonin.  This change can trigger symptoms of depression, like loss of interest in people or activities, exhaustion, changes in appetite, irritability, hypersensitivity, and hopelessness.

This can be a very frightening change, and yet there are steps you can take to fight back and regain your ability to experience joy and pleasure. Here are 7 tips for how to survive SAD.


1.  Let the light in.  The loss of exposure to light is no joke.  We need sunlight for so many reasons.  Open your blinds.  Wake up earlier and sit by a bright window while you drink your morning coffee.  Invest in a sunlamp which can help to elevate mood if you’re not able to get enough daylight to meet your needs.

2.  Exercise.  This can be so hard to do when it’s cold and miserable out, but it’s vitally important. Even though it’s cold, bundle up and go on a quick brisk walk.  You will not only feel sunlight on your face, but you will also feel decreased stress and increased motivation and self-confidence.  Studies consistently show that exercise is one of the most effective treatments for depression.

3.  See a therapist.  The winter months are not only depressing, they are also stressful.  The holidays can be fun and fulfilling, but also incredibly draining.  Extensive time with family can trigger unresolved pain and hurt.  For those who have lost family members, the holidays are a trigger for grief.  Combine either of these issues with SAD, and the season can feel hopeless.  Take these feelings as an opportunity to care for yourself by investing in time for personal healing and growth.

4.  Care for yourself medically.  A therapist can also help you determine the severity of your symptoms and whether you may need to take anti-depressants.  Additionally, winter is the season of sickness!  Don’t ignore your physical needs.  If you are feeling under the weather, care for yourself by resting, nourishing yourself well, and seeking medical attention if necessary.  You may need to take time off of school or work in order to recover.

5.  Invest in relationships.  Often, winter can be a time of isolation, especially if you are experiencing symptoms of depression that keep you lonely and scared to reach out to friends.  You may hear depression telling you that you are not fun to be around and you should keep to yourself. This is not true!  The people in your life care about you and probably also feel a bit isolated during the winter.  You may not feel up to much, but try to have a friend over for a warm beverage, like tea or apple cider. There is something about holding a warm drink in your hands when it’s cold outside that makes for good conversation.  Surround yourself with supportive friends even thought it feels scary or tiring.  It will remind you that you are loved.

6.  Pursue small pleasures.  You may not be going to the beach or skiing this winter, but there are lots of small ways that you can experience new and exciting things.  Do you like to cook?  Try something you’ve never made before, like baking bread.  Learn a new hobby like guitar or yoga. Get your creative juices flowing by reading, writing, or painting.  What are some things you’ve always wanted to try?  Winter is the perfect time to pick up something new and practice gratitude for small, enjoyable things.

7.  Hold on to hope.  Always remember that winter eventually ends. Winter seems endless while we are in its midst, but it always turns into spring.  There is always hope!  Be gentle with yourself as you wait for the warmth and beauty that is just around the corner.

To learn more about Adair Swayze, M.A., LAPC, LAMFT and her services, go here.

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