Seasonal Affective Disorder (SAD) is a form of depression that usually begins in the fall and lasts throughout the winter. In rare cases, some individuals may experience SAD during the spring or summer months. The exact cause of SAD is not fully understood, but several factors contribute to its development, including changes in light exposure, biological rhythms, and genetics. During the winter months, reduced sunlight can interfere with our body’s internal clock, leading to disruptions in sleep, mood, and overall wellbeing.

Symptoms of SAD

People with SAD often experience the same symptoms as those with major depressive disorder, including:

• Low energy and fatigue: Feeling tired, even after a full night’s rest;
• Depressed mood: Persistent sadness, hopelessness, or feeling disconnected from others;
• Changes in sleep patterns: Either sleeping too much or struggling with insomnia;
• Difficulty concentrating: Feeling foggy or distracted throughout the day;
• Weight gain or loss: Often due to changes in appetite or cravings for comfort foods, especially carbohydrates;
• Loss of interest in activities: A decrease in pleasure or motivation for things that were once enjoyable; and,
• Social withdrawal: Avoiding social situations and staying home more than usual.

These symptoms may worsen as the days get shorter, typically starting in the fall and continuing into the winter.

How to Manage and Cope with SAD

While SAD can be challenging, there are several ways to manage and cope with the unpleasant symptoms. At Willow and Sage Counselling, we emphasize a holistic approach to mental health, incorporating strategies that support both the body and mind.

1. Light Therapy

Light therapy is one of the most effective treatments for SAD. Using a light box that mimics natural sunlight can help regulate your body’s internal clock, improve mood, and increase energy. Light therapy is typically most beneficial when used in the morning for 20-30 minutes, especially during the darkest months of the year. If you are considering light therapy, it is important to consult with a healthcare professional to determine the right treatment for you.

2. Get Outdoors

Exposure to natural light, even in small amounts, can have a significant impact on your mood. Whenever possible, try to get outside for a walk or simply sit in a sunny spot for a few minutes each day. Even on cloudy days, outdoor exposure is more beneficial than staying indoors.

3. Maintain a Routine

A consistent routine can help regulate your body’s natural rhythms, especially if you are experiencing disruptions in sleep and energy levels. Try to wake up and go to bed at the same time each day, and schedule time for self-care, meals, exercise, and social activities. Establishing a structured routine can provide a sense of stability during the colder, darker months.

4. Exercise Regularly

Physical activity is an excellent way to combat depression. Exercise helps release endorphins, the body’s natural mood boosters. A brisk walk, yoga, or light stretching can help reduce symptoms of SAD and improve overall wellbeing. Aim for at least 30 minutes of moderate exercise several times a week.

5. Stay Connected

During the winter months, it is easy to withdraw and isolate yourself. Maintaining connections with friends and family can make a big difference. Reach out to loved ones, join social activities, or consider finding a support group. Social connections are crucial for mental health and can help alleviate feelings of isolation.

6. Nourish Your Body

What you eat can have a direct effect on your mood and energy levels. Focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Omega-3 fatty acids found in foods like salmon, walnuts, and flaxseeds have been shown to have mood-boosting benefits. Limiting alcohol and caffeine can also help to regulate your energy levels.

7. Seek Professional Support

If you are struggling with SAD symptoms, talking to a counsellor or therapist can provide immense relief. Therapy can help you identify underlying triggers, develop coping strategies, and work through emotional challenges that arise during the winter months. Cognitive Behavioural Therapy (CBT) is particularly effective for treating SAD. CBT helps individuals challenge negative thought patterns and develop healthier perspectives.

At Willow and Sage Counselling, we offer individualized support to help you manage SAD and other mental health concerns. With a combination of therapeutic techniques, mindfulness practices, and self-care strategies, we can work together to improve your emotional and mental wellbeing.

Seasonal Affective Disorder can feel isolating, but it is important to remember that you are not alone in your experience. Seeking help is a powerful first step, and with the right support, you can navigate the challenges of SAD and emerge stronger and more resilient. At Willow and Sage Counselling, we are here to support you on your journey toward healing and wellness.

Next Steps

If you are experiencing symptoms of SAD or would like to learn more about how counselling can help, do not hesitate to reach out. Book a session with us today, or request a referral, to explore the ways that you can manage and reduce the impact of SAD in your life. Let’s work together to create a healthier, more balanced you.