Confronting the Winter Blues: Learning about Seasonal Affective Disorder and How to Manage It
Winter often brings a unique set of challenges such as shorter days, decreased sunlight exposure, and colder temperatures. For many individuals, these seasonal shifts can significantly impact their mental and emotional well-being, leading to symptoms commonly referred to as Seasonal Affective Disorder (SAD) (NIMH, 2023). SAD is also commonly linked to other mental health disorders such as Post-Traumatic Stress Disorder (PTSD) and Bipolar Disorder (BD) which may make symptoms difficult to manage while they are co-occurring (Lytle et al.; 2017). For Autistic children and adults this is one of the highest co-occurring disorders with increases in depression often reported in the winter seasons (Capriola-Hall, 2021).
Breaking the Ice: Understanding Seasonal Affective Disorder (SAD) and How it Presents
The main characteristic of SAD is a distinct pattern of seasonal symptoms that starts and end with the season, typically emerging in the fall and winter months. SAD affects individuals differently, with symptoms varying in severity and presentation, which may make symptoms hard to identify (Cleveland Clinic, 2022).
SAD is common amongst teens, young adults, neurodivergent people, and LGBTQ+ folks. SAD symptoms may trigger other negative feelings or moods though a person may not even be depressed. An example could be seasonal reminders of holidays, such as Christmas or Thanksgiving, which can impact the LBGTQ+ community more than others due to feelings of isolation and family rejection. Religious holidays tend to provide additional stress due to social pressures thus someone with SAD may have an increase in symptoms around these times (Rainbow Times, 2016). Recognizing the symptoms of SAD can help you address your symptoms before they become severe.
Take a look at the list of SAD symptoms below to gauge how this may be affecting you:
Persistent Low Mood: A consistent sense of sadness, despair, or irritability that persists throughout most of the day. This occurs almost every day despite having a higher mood in the previous season.
Loss of Pleasure (Anhedonia): A significant loss of interest or pleasure in activities that were once enjoyed, such as hobbies, social interactions, or even work. I.e: Someone who enjoys working out may feel discouraged to go to the gym as often or someone who plays video games might no longer feel accomplished for completing achievements. Sudden loss for motivation towards completing tasks or goals is common especially at work.
Sleep Disturbances: Experiencing insomnia, difficulty falling asleep, early morning awakenings, or excessive sleepiness throughout the day.
Changes in Appetite and Weight: Significant shifts in appetite, often with an increased craving for carbohydrates, leading to potential weight gain. Changes in eating habits such as less likely to eat fruit or healthy alternatives due to not being in season.
Low Energy Levels: Persistent fatigue, lethargy, and a marked decrease in energy levels, making it difficult to engage in daily activities. Feeling excessive drowsiness like “you never fully woke up” or have enough energy.
Cognitive Difficulties: Difficulty concentrating, forgetfulness, and challenges with decision-making. Brain fog or slowed thinking is often common. Some individuals may see an increase in indecisiveness or second guessing themselves which may lead to an increase in stress.
Social Withdrawal: A tendency towards social isolation, withdrawing from social interactions and preferred social activities. Feeling more compelled to stay at home though having a more active lifestyle or feelings of disconnection from loved ones is common. Canceling plans and avoiding commitments is likely.
(Cleveland Clinic, 2022; NIMH, 2023)
Strategies for Melting Away the Winter Blues
While SAD can significantly impact an individual's quality of life, several strategies can effectively reduce the impact of symptoms and improve overall well-being:
Natural Light Exposure: Spending time outdoors during daylight hours and maximizing natural light exposure within the home and workspace can enhance overall mood. Exposure to natural light helps to increase the production of serotonin (an important neurotransmitter that aids in regulating mood) while natural light exposure also helps to suppress melatonin (the chemical that makes you feel sleepy) (Michigan Medicine, 2021).
Mindfulness: mindfulness practices can help break negative thought patterns by bringing attention to the present moment. This means paying attention to the here and now: thoughts, feelings, sensations, and the environment; without getting caught up in the past or worrying about the future. By observing experiences without labeling them as "good" or "bad," "right" or "wrong" and simply acknowledging them as they are we can embrace thoughts and feelings about the season, even unpleasant ones (Mayo Clinic, 2022).
Incorporating Mindfulness with Natural Light
Mindfulness techniques can be valuable tools for managing the symptoms of SAD. Here are a few ways to integrate mindfulness with light therapy in everyday home life:
Mindful Breathing while sitting in natural light: While sitting near or in natural light, practice mindful breathing. Gently bring your attention to the sensation of your breath as it enters and exits your body. Notice the rise and fall of your chest or abdomen. Practice deep, slow breaths, inhaling deeply through your nose and exhaling slowly through your mouth as you focus your thoughts on being present in the natural light (Cleveland Clinic, 2022).
Mindful Movement: Engage in mindful walking or stretching in a well natural lit area. Pay close attention to the sensations of walking or the physical postures, breathing exercises, and meditation This can help cultivate the presence of mindfulness and reduce stress by welcoming emotions and sensation without bias or judgement towards the current season (Cleveland Clinic, 2022).
Mindful Eating: Develop favorite winter meals and drinks that you can enjoy mindfully. Savor each bite or sip, paying attention to the taste, texture, and aroma of your food or drink. Avoid eating in front of the TV or while browsing your phone and appreciate the nourishment your body receives from what you eat and drink. Find a new place to enjoy a warm cup of coffee or try that new local café soup of the day for lunch (Winkens et al., 2020).
Mindful Self-Compassion: Treat yourself with kindness and acknowledge your struggles with SAD without self-criticism. Wear your favorite winter clothes and observe how it feels to wear them. Offer yourself the same kindness and understanding that you would offer a friend, partner, or even a young child. Acknowledge your strengths and accomplishments, both big and small that you are accomplishing no matter the weather (NIMH, 2023).
Lifestyle Modifications: Engaging in regular physical exercise, maintaining a balanced diet, and establishing a consistent sleep schedule can significantly boost mood, increase energy levels, and improve overall well-being (NIMH, 2023). When our body feels good, so does our minds!
Social Connections: Maintaining strong social connections through regular interactions with friends, family, and loved ones can provide emotional support and combat feelings of isolation. If these are not available reach out to a local support group within your community. Virtual groups like facebook groups, or in-person groups such as book clubs or recreational sports may provide more social connection during the winter months (AADAA, 2022).
Schedule time for yourself to enjoy the day: Schedule a time of the day where you engage in an activity of your choice for any given amount of time. In a busy day we often forget about ourselves and what we want to do. Provide yourself some time each day to prioritize yourself to increase daily satisfaction.
Tips for Incorporating Changes
Begin with short or small changes instead of making large changes at once. Instead of making a complete change try changing one small thing until a bigger change feels comfortable. Remember that change takes time and practice to develop the skills needed to grow. Set realistic expectations and hold yourself accountable. There are many apps and online resources available to guide you through managing your goals and keeping yourself accountable. By tracking your goals this provides a way to ensure you know when you have reached your goals and offers a way to acknowledge change as it happens.
How Grounded Wellbeing Chills the Winter Blues
Winter can be a challenging time for many, but with the right strategies and support, it is possible to manage the symptoms of SAD and improve overall well-being. Our experienced therapists offer expert guidance, personalized support, and a range of effective strategies to help you navigate the winter months with confidence and resilience. We are equipped to help you, your child, or your family navigate symptoms of depression. Reach out to us today to learn more and take the first step towards a brighter, more fulfilling winter season! With daytime, evening and weekend availability we strive to make mental healthcare work for your schedule. Our online booking makes scheduling your first appointment quick and easy.
References:
American Anxiety and Depression Association of America. (2022, December). Steps to Combat Seasonal Affective Disorder (SAD) and the Holiday Blues. Retrieved January 27, 2025, from https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/steps-combat-seasonal-affective-disorder-sad-and
Capriola-Hall NN, McFayden T, Ollendick TH, White SW. (2021, May). Caution When Screening for Autism among Socially Anxious Youth. J Autism Dev Disord. 2021 May;51(5):1540-1549. doi: 10.1007/s10803-020-04642-w. PMID: 32770344; PMCID: PMC7867664.
Cleveland Clinic. (2022, April 10). Seasonal Depression (Seasonal Affective Disorder). Retrieved January 24, 2023, from https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
Lytle, M. C., Silenzio, V. M. B., Homan, C. M., Schneider, P., & Caine, E. D. (2017). Suicidal and Help-Seeking Behaviors Among Youth in an Online Lesbian, Gay, Bisexual, Transgender, Queer, and Questioning Social Network. Journal of Homosexuality, 65(13), 1916–1933. https://doi.org/10.1080/00918369.2017.1391552
Mayo Clinic (2023, October.). Mindfulness exercises [Webpage]. Retrieved January 27, 2025 from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
Michigan Medicine. (2021, February 8). Seeing the light of an improved mood. University of Michigan. Retrieved January 27, 2025 from https://www.michiganmedicine.org/health-lab/seeing-light-improved-mood
National Institute of Mental Health. (2023). Seasonal Affective Disorder. Retrieved January 27, 2025, from National Institutes of Health (.gov) https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
The Rainbow Times. (2013, December). Seasonal affective disorder: What is it and what can be done.. The Rainbow Times. Retrieved on January 27, 2025, from http://www.therainbowtimesmass.com/seasonal-affective-disorder-sad-lgbt-community/
Winkens L, Elstgeest L, van Strien T, Penninx B, Visser M, Brouwer IA. (2020, June). Does food intake mediate the association between mindful eating and change in depressive symptoms? Public Health Nutr. 2020 Jun;23(9):1532-1542. doi: 10.1017/S1368980019003732. Epub 2020 Jan 20. PMID: 31957621; PMCID: PMC10200545.
