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Understanding Seasonal Affective Disorder (SAD): Tips for the Holidays
The holidays often bring a lot of joy—holiday songs on the radio, wrapping gifts, baking and cooking, watching your favorite movie under a cozy blanket (maybe even a cheesy Hallmark one!). While this sounds amazing for some, many people struggle during the fall and winter months due to a condition known as Seasonal Affective Disorder (SAD). SAD symptoms can lead to mood changes, fatigue, and irritability, especially during the holiday season mental health struggles. You may have heard about SAD, but let's dive deeper into what it is, the SAD symptoms, and possible SAD treatment tips and remedies that can help improve mental health and brighten your holidays.
What Is Seasonal Affective Disorder (SAD)?
According to the Mayo Clinic, Seasonal Affective Disorder (SAD) is a type of depression related to changes in seasons. For most people, SAD symptoms start in the fall and continue into the winter, often affecting energy levels and mood. While it’s common for SAD symptoms to subside during spring and summer, in rarer cases, some people experience SAD in the summer and feel relief in the winter months.
Possible Causes of SAD
Researchers are still working to understand the exact causes of SAD. Current studies indicate that people with SAD, especially winter-pattern SAD, may have reduced levels of serotonin—a chemical that helps regulate mood. The lack of sunlight in winter may affect serotonin levels, contributing to feelings of depression and worsening SAD symptoms.
Vitamin D deficiency may also play a role, as our bodies produce vitamin D when exposed to sunlight. Less daylight means less vitamin D, which could worsen SAD symptoms. Additionally, melatonin levels—which regulate sleep—can be altered in people with SAD, causing sleep disruptions and fatigue.
Who Is at Risk?
Millions of Americans experience SAD, though many might not even realize they have it. SAD tends to develop in young adulthood and is more common in women than in men. Winter-pattern SAD is more prevalent in people who live farther north, where daylight hours are shorter in winter. Those with a history of depression, bipolar disorder, or certain other mental health conditions may also be more likely to experience SAD.
Recognizing the Symptoms of SAD
SAD symptoms are similar to other forms of depression and can include:
- Persistent sadness, anxiety, or a feeling of emptiness
- Hopelessness or pessimism
- Irritability or frustration
- Loss of interest in activities you once enjoyed
- Fatigue, low energy, or feeling "slowed down"
- Difficulty concentrating or making decisions
- Changes in sleep or appetite
For winter-pattern SAD, additional symptoms may include oversleeping, overeating (especially cravings for carbohydrates), and social withdrawal—almost like a feeling of "hibernating."
Coping Strategies for SAD
If you find yourself struggling with SAD, here are a few SAD treatment tips that may help you manage symptoms and brighten your mood during the holiday season mental health challenges:
- Spend Time Outdoors: Even with shorter days, getting outside during daylight hours can make a difference. If going outside isn’t always possible, try to sit by a window or keep your blinds open to let in natural light.
- Use a Sunlight Lamp: Sunlight lamps mimic natural sunlight and can help boost your mood. Consider trying products like the "Happy Light" for offices or darker rooms, a "Sunset Lamp" for warm, cozy tones, or a "Sunrise Alarm Clock" to help make waking up on darker mornings a little easier.
- Stay Active: Exercise can improve your mood and increase energy levels. Whether it’s yoga, a brisk walk, or a workout at the gym, staying active is a powerful way to combat SAD.
- Maintain a Routine: Keeping a regular sleep and wake schedule can help stabilize melatonin levels and improve sleep quality, both of which are often disrupted by SAD.
You're Not Alone
Seasonal Affective Disorder can be challenging, but it’s important to remember you’re not alone. Millions of people experience SAD, and help is available. If you’re feeling overwhelmed or if your symptoms are impacting your daily life, don’t hesitate to reach out to a mental health professional. Simple lifestyle adjustments, along with support, can help you navigate the darker months and bring more light into your life.
Understanding the Impact of SAD on Daily Life
For many with SAD, the impact extends beyond simply feeling down; it can affect every aspect of their daily life, from work performance to personal relationships. Recognizing these broader impacts can help individuals and their loved ones understand the seriousness of the condition and the importance of seeking help.
Nutritional Tips for Seasonal Affective Disorder (SAD)
Diet can also influence SAD symptoms. Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, can support brain health and improve mood. Likewise, incorporating more fruits and vegetables, which are high in antioxidants and nutrients, can help combat the lethargy associated with SAD.
Mindfulness and Meditation for SAD
Practicing mindfulness and meditation can also be effective in managing SAD symptoms. These practices help center the mind, reduce stress, and improve concentration. Regular mindfulness exercises can provide a mental buffer against the depressive symptoms characteristic of SAD.
Professional and Community Support for SAD
Exploring professional treatment options, such as therapy or medication, is often crucial for those with severe symptoms. Additionally, many find community support groups helpful where they can share experiences and coping strategies with others who understand what it means to live with SAD.
At Autism West Behavior Partners, we understand the unique challenges that individuals with Autism Spectrum Disorder (ASD) and many others may face when dealing with Seasonal Affective Disorder (SAD). As the seasons change, individuals with ASD can be particularly sensitive to shifts in light, routine, and social interactions, which may exacerbate SAD symptoms, such as low energy, mood changes, and difficulty concentrating. To support those experiencing SAD, we offer specialized counseling that is tailored to address the specific needs of individuals with ASD as well as individuals without SAD.
Please view our therapy and counseling website for more information: https://www.autismwestbehavioralpartners.com/therapy
If you are in the Colorado Springs area, please contact James Garofalo: https://www.lokitenbh.com/
Emphasizing the Importance of Awareness and Understanding SAD
Greater awareness and understanding of SAD can reduce stigma and encourage those affected to seek help sooner. Education about Seasonal Affective Disorder (SAD) can also improve support from friends and family, crucial for those experiencing difficult months.
Contributors:
Mackenzie Clough, LPC and Justine Marroquin, LPCC
https://www.autismwestbehavioralpartners.com/therapy
James Garofalo: Cofounder/CEO of Lokiten Behavioral Health
https://www.lokitenbh.com/
https://www.linkedin.com/in/jamesgarofalo/
