Signs You May Have Seasonal Affective Disorder, and How To Rise Above It

It’s that time of the year.

When you wake up for work, it’s dark. When you leave work, it’s dark. You might catch some sunlight every once in a while, but even then, it’s too cold out to really enjoy it.

If you’ve noticed that in the winter, you have less energy, experience moments of sadness seemingly out of nowhere, and are more anxious and irritable, you’re not alone. The “winter blues” are extremely common; however, if it begins to impact your personal, social, and/or professional life, you might have seasonal depression, or seasonal affective disorder (SAD).

Okay, so what is SAD?

Seasonal affective disorder is a type of depression that occurs with (you guessed it) seasonal changes–usually starting in the fall, and lasting into early spring. “Summer depression” is possible too, but it’s a much rarer form of the disorder.

SAD is most common between the ages of 18 and 30, although it’s been seen in younger children, as well. It affects younger populations more than older. Women are four times more likely to be diagnosed with SAD than men.

Although it’s not fully known why seasonal depression develops, it’s believed that a lack of sunlight is a huge factor. Less natural light leads to disturbances in the hormones that regulate mood and sleep, like serotonin and melatonin; it also disrupts our circadian rhythm (yes ma’am–you feeling less well-rested in the winter is not a figment of your imagination!).

How do I know if I have it?

SAD can range from mild to severe, just like regular depression. Some of the signs and symptoms include:

• Sluggishness and fatigue, even after a full night’s rest
• Changes in your sleep pattern
• Carb cravings, overeating, and weight gain
• Loss of interest in being social, or things you usually enjoy
• Unexplainable sadness, irritation, or anxiety
• Having trouble with concentration
• Changes in your self-esteem, or feeling worthless or hopeless

In order to be clinically diagnosed with SAD, you’d have to experience a certain number of these symptoms, for at least two years in a row.

You got this, love. Here are some things you can do.

First and foremost, if you are experiencing any of the above symptoms and it’s severely impacting your day-to-day functioning, get help. SAD can be very similar to major depression, and just as serious. A medical professional can determine if you would benefit from taking medications to control your symptoms, and a therapist can practice cognitive-behavioral therapy with you, which has been shown to be effective in helping manage the disorder.

Get Some Sunlight

As SAD is a disorder caused by inadequate levels of sunlight, an easy way to combat it is getting as much sunlight as you can! I know, it’s too cold for all that… lol but get outside as much as possible during the day. Take a walk, sit on your porch, or at the very least, open your blinds and let the light in. This is tough for me, ’cause as a nurse working 12 hour shifts, I don’t see the sun at all most days. When I have time to get off the unit for a bit, I’ll sit next to a window or (when it’s not freezing) pop outside in our little courtyard for a few minutes.

Light Therapy

If natural sunlight just isn’t an option, light therapy might be worth a shot. Light therapy is the standard of care for SAD, and it involves using a light box that mimics sunlight for a set amount of time each day. A professional prescribes the “dose” and amount of time you’d use the box every day.

Exercise

It’s a well-known fact that exercise is an instant mood enhancer. Which, despite the science, I still have a hard time accepting lol.

Exercise can help rebalance your body’s serotonin levels, as well as dopamine, norepinephrine, and other endorphins. Apart from its physiologic benefits, it can also distract you from negative self-talk, and if you exercise with an accountability partner or fitness group, it can improve your sociability and help you connect with others.

Yet another benefit of exercise is the positive sense of control and accomplishment you feel when you finish a workout session or reach a fitness goal.

Improve Your Diet

Seasonal depression will have you out here eating pasta and cupcakes every day. If you don’t physically feel good, you probably won’t feel good mentally, either. At the very least, switch out sugary, simple carbs (pastries, most processed foods, pop) with more nutritional complex carbs (brown rice, fiber-rich fruits and veggies, oats and grains), which will help your body better regulate your energy levels.

Also, the next time you go grocery shopping, reach for foods that are high in vitamin D, omega-3 fatty acids, and antioxidants.

Take Time to Love On Yourself

As winter approached this year, I literally began to prepare to combat the feelings of sadness and loneliness I often feel. Winters are hard for me–they have been for a while. I bought a new journal, started seeing a therapist, picked up some new books, restocked my bubble bath and bath salts. I started going to fitness classes with ClassPass (I am in love with this app, y’all. If you don’t know about it, you need to!). When I need to unwind, I light my candles and play music that makes me feel. I try to meditate, or simply be still with myself, for at least five minutes per day.

When you’re down, it’s hard to find the willpower to love on yourself. Hell, it’s hard enough just getting out of bed. But try to take the time to do small things that make you feel good. Do them often.

Whether it’s soaking in a bubble bath, writing, sitting on your balcony with tea (shoutout to my roomie lol), or scheduling a massage every couple weeks–try to make doing things you enjoy a priority. Remind yourself that you’re worth taking that time, even when you don’t feel that way inside.

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Do you suffer with seasonal affective disorder, or even just the winter blues? If so, what do you do to manage it? Let’s talk.