Seasonal Affective Disorder: Causes, Symptoms, and Coping Strategies For Every Day Life

I've Struggled with the Holiday Blues Longer Than I Remember

It's that time of year again; Daylight savings has ended, the days are getting shorter, the air colder and the holidays are on the horizon. While some look forward to this season all year, some dread it. The colder, shorter days, filled with holiday cheer, seasons greetings and family can be extremely hard on some.

When I was growing up, they had two phrases that related to this time of year for those who weren't merry and festive, they either had the 'winter or holiday blues'. Either way, it was acknowledged that a large portion of society struggled emotionally during the fall and winter months. Today, this sadness has a name, (S)easonal (A)ffective (D)isorder or S.A.D. for short.

Seasonal Affective Disorder can be overwhelming, but understanding what it is and recognizing its symptoms is the first step toward taking action. For so long, I just accepted that the colder months were hard on Me, I had no clue there was a name for what I was experiencing or ways to manage it. Now that I'm aware that there is an actual chemical imbalance happening and the feelings I experience are common, it's not as scary. Some winters, My depression could get so deep, I'd wonder if I'd even make it to spring. My thoughts were dark.

Now that I'm aware of Seasonal Affective Disorder, I have a new understanding and sense of self compassion for the triggers, symptoms and coping mechanisms to deal with it.

What IS Seasonal Affective Disorder and what Causes It?

S.A.D. is a type of depression tied to seasonal changes, with most people experiencing symptoms starting in late fall. These feelings tend to lighten as spring and longer days with more sunlight approaches. Like any other type of depression, S.A.D. can affect every aspect of a person's day to day life making it hard for us to function and/or communicate normally. Seasonal Affective Disorder typically starts in early adulthood but can happen at any age. Though there is no exact cause of S.A.D., it's believed that reduced sunlight plays a major role by disrupting our internal body clocks (circadian rhythms) and affecting the production of serotonin and melatonin, which help regulate mood and sleep.

What Does S.A.D. Look Like in a Person?

Like many other disorders, the symptoms of Seasonal Affective Disorder, are varied from person to person, However, there are some common symptoms to look out for such as

Persistent low mood and feelings of sadness or hopelessness
Fatigue and low energy, even after a full night’s sleep
Sleep issues such as oversleeping or difficulties staying awake during the day
Increased appetite and cravings for carbohydrates, often leading to weight gain
Difficulty concentrating or completing tasks
Withdrawal from social activities and feeling isolated
Loss of Interest in hobbies and things that typically spark joy
Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
Feelings of Hopelessness or thoughts of death or suicide or suicide attempts

How Do You Manage Seasonal Affective Disorder?

Increasing your exposure to natural sunlight or engaging in light therapy can be beneficial to coping with S.A.D. It's important to try to spend at least 30 minutes a day in natural sunlight, even if it's just taking a short walk. Likewise, if u unable to get natural sunlight, a light therapy box can be extremely useful. The increased light can help boost your mood and regulate your circadian rhythm.

Physical activity such as dance or exercise can be a great way to release endorphins as physical activity is a mood booster. Additionally, staying active helps you regulate your sleep rhythm, which can be disrupted by S.A.D.

Staying connected to your community, in person or online is a great way to combat S.A.D. It's easy to let the symptoms your struggling with push you into isolation. It's important to take part in regular check-ins, phone calls and find social communities that you can take part in.

Some may find that they need support and seek therapy or join online support communities and that's perfectly fine too. Each of us will have different coping mechanisms.

Struggling With Seasonal Affective Disorder?

If you're struggling with S.A.D. you are not alone. Quite contrary to the way it's been lumped in with the holiday blues, it's very different as it is based on the change of seasons, not the holidays on the calendar. They've been lumped together so often, many don't realized they are even affected by S.A.D.

If you're seeking additional support, you can reach out to the following organizations

National Institute of Mental Health (NIMH) – Provides information on SAD and resources for mental health support: www.nimh.nih.gov
Mental Health America – Offers tools and support resources: www.mhanational.org
Seasonal Affective Disorder Association – A UK-based organization with tips and support for those dealing with SAD: www.sada.org.uk