I’m surprised it’s taken me so long to write about seasonal affective disorder (SAD) considering that I have suffered from it all my life.
As the days grow shorter and the air starts cooling down, the Summer blues begins to settle in. For many of us it’s not just Summer blues, though. Like me, many people find themselves experiencing a much more profound shift in mood that goes way beyond.
Ironically abbreviated to SAD, seasonal affective disorder is a type of milder form of depression that occurs at the same time each year, typically around the autumn and winter months.
Experiencing SAD is different for each of us, and for me some years it can be really bad. But for example last year it was quite mild. The problem is, we can never know when it hits us and with what force.
But if you recognize this as something you might experience, this article is here offering you some preventive care.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression that is linked to the change in seasons. In most cases SAD is associated with winter but many of us get those unwelcome symptoms already in the early autumn.
For me, SAD starts in the autumn and it usually fades away by the time the Christmas lights come along… Coincidence? Hard to say.
The exact cause of SAD is not fully understood, but I bet many of you would agree when I say it has a lot to do with the reduced levels of sunlight. I literally funcion on solar power, on top of which this reduction disrupts my body’s internal clock (circadian rhythm).
As we know, massive changes in our lives can even derail people completely, so a change like this can lead to feelings of depression. NOTE! Feelings of depression are a very different thing than suffering from actual depression. SAD ≠ depression.
The lack of sunlight leads to a drop in serotonin, which affects our mood, and disrupts the balance of melatonin, which in turn regulates sleep patterns. These are big changes and can contribute to the symptoms of SAD, which include:
- Low mood that you can’t shake off no matter what
- Loss of interest in activities you normally enjoy
- Very low energy, even fatigue
- Changes in appetite or weight
- Difficulty concentrating and focusing
- Feeling hopeless or worthless
- A much higher need for sleep than normal
- Withdrawal from social situations
For some individuals, these symptoms can be severe, impacting their ability to function in their daily life. I myself tend to suffer from symptoms 1, 2, 3, 5, 7 and 8. Basically, if you don’t see or hear from me between September and November, I’m coping with SAD.
How to cope with Seasonal Affective Disorder?
As a constant sufferer from Seasonal Affective Disorder I know exactly how destructive it can be at its worst. In general I’m a very energetic, social and vibrant being. So, to descend to such depths all of a sudden, it has come as a shock to friends and family.
And like most people, who don’t understand or remember to consider the complexities of our mental essence, they have reacted in inappropriate manners. While I’m not suffering from SAD I understand them. But when in the midst of it all, them getting angry at me for being distant only makes it all worse.
While SAD can be challenging for all parties involved, there are several strategies that people suffering from it can use to alleviate its symptoms. And for the people NOT suffering from SAD, I suggest exploring every facet of the notion BE KIND AND CONSIDERATE.
Here are my tried and tested SAD coping tips for when autumn begins:
Maximize Exposure to Natural Light
I mean, it’s obvious but at the same time oh, so impossible especially if you live in the Northern hemisphere. When daylight becomes more and more finite each day we must literally seize the moment!
Whenever the Sun is out (which can be rare), do as George Michael said and GO OUTSIDE! Inhale that little bit of sunshine that you are served while you still can. And actually do get out on those cloudy days as well.
Fresh air is essential for our wellbeing in general and just 20 minutes in a forest boosts immunity and reduces stress levels significantly. If your energy is too low for going for a walk, find a park or any leafy green area and just sit there for a while.
For the absolute desperate cases of Seasonal Affective Disorder (those who simply can’t leave the house) there is also an artificial solution: Light therapy.
This is one of the most effective treatments for SAD. It involves sitting in front of a lightbox that mimics natural sunlight. Using a lightbox for about 20-30 minutes each morning can help boost serotonin levels and improve your mood during this rough time of year.
Be mindful of what you eat
We all know that what we put into our bodies has a massive impact on our mental AND physical health. While we do treat our bodies like shit most of the year, we should do things differently in the autumn. And not just because we suffer from Seasonal Affective Disorder!
A balanced and healthy diet that is rich in
- fruits
- vegetables
- whole grains
- and lean proteins can help maintain your energy levels and mood swings at a tolerable level.
For example foods that are high in omega-3 fatty acids (found in fish like salmon), are known to also support brain health. If there’s a moment in time when we should prioritise healthy eating, it sure is autumn!
And then there are those foods that should be avoided while we suffer from SAD, but which are the ones that our body craves for the most: sugar and refined carbs… These can cause energy spikes and crashes, which, at the end of the day, make you feel even worse, more tired and less stable.
Exercise when you can(!)
Now, I know! Exercise sucks any time of the year so while Seasonal Affective Disorder is on, fuck it! Well, it is your life and responsibility, but in case you actually do want to feel better during this time, hear me out:
Regular exercise is one of the most powerful tools we have against depression in general. It releases endorphins, the body’s natural mood lifters, and helps regulate sleep patterns. Just 30 minutes of moderate exercise, like walking, cycling, or yoga, as many times per week as you can helps loads. Just try and see!
And if exercise is such an off putting notion that you simply just can’t, there are plenty of everyday chores that count as exercising as well: such as hiking, apple picking, or raking leaves. Staying active (preferably outside) in general not only provides exercise but also helps you connect with the season in a positive way.
This is also an opportunity to exercise kindness towards yourself. Autumn can be a seriously tough time for us SAD-ers and I know from experience that sometimes the want or will is not enough. If some days you simply can’t bring yourself to exercise, it’s fine! Don’t bother, try again tomorrow.
One day here or there isn’t going to do any damage, right? Just make sure you do exercise on the better days (because there are those). Because it does have a massive impact on both, our mental and physical health.
Socialize as much as possible
This has been one of the things I sometimes suffer the most with. As an extrovert it’s also an aspect of Seasonal Affective Disorder that frustrates me the most because socializing is what gives me energy!
Social withdrawal is a very common symptom of SAD even if staying connected with friends and family can provide emotional support and reduce feelings of isolation. But it’s a sneaky devil because even if we regularly schedule social activities, we just don’t show up. Instead, we make excuses and don’t leave the sofa for days.
Yes, it’s rude, but again, from experience I can say that it just is what it is. And to be honest, I don’t think I’m the kind of person anyone wants to hang out with when I’m in that state of mind anyway.
But it’s okay! SAD is only temporary, it will pass eventually. And until then we have to be our own best friends and allow ourselves the space and time it takes for each of us to dig our own way out of the shit-show.
Make your living space extra cosy
Since we most probably end up staying indoors for most of the SAD season, we may as well make ourselves comfortable, right? While there are those who would suggest amplifying the lighting in your home to alleviate the symptoms of Seasonal Affective Disorder, I disagree.
I love a cosy autumn evening in with a glass of quality red wine and a book or a movie. And the best lighting for that is dim lighting accompanied with loads of candles.
And to improve how we feel about staying at home during the day too, we could do a bit of autumn decorating. Add some colour by making wreaths out of leaves and pine branches, maybe buy a couple vibrantly coloured pillows to lounge on. Bright colours can boost your mood, even if just a little bit.
Consider Professional Help
And then there’s the fact of the matter: if Seasonal Affective Disorder gets so bad that you literally can’t function (because it can!), it’s time to seek professional help.
Whether we’re talking about cognitive-behavioural therapy (CBT), which is an effective treatment for SAD, or some sort of wellness coaching, sometimes we can’t do it all on our own. And that’s okay!
While I would suggest staying as far away from any sort of medication for SAD, in some cases it may be necessary. But considering the fact that SAD is a temporary condition, medication like antidepressants sounds like an exaggeration of the worst kind.
Obviously, it’s important to discuss your options with a healthcare professional to determine if it’s appropriate or necessary. Do not accept medication just in case, though! It’s only a solution for the last case scenario.
Final thoughts on Seasonal Affective Disorder
Seasonal Affective Disorder is a real and challenging condition that can affect many people as the seasons change, especially in autumn. As much as I like Autumn as such, this is a side to it that I would very much like to avoid as a whole…
However, by understanding what triggers us and implementing suitable strategies we can manage and alleviate the symptoms of SAD. Such strategies as
- light therapy
- regular exercise
- a healthy diet
- being extra kind to ourselves
- and staying socially connected.
If symptoms persist or become overwhelming, it is necessary to seek professional help. With the right approach, it’s possible to enjoy the beauty of autumn while maintaining mental and emotional well-being.
