Understanding Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a type of depression that occurs during a particular time of year, usually during the fall and winter months when there is less natural sunlight. The symptoms of SAD can vary, but typically include depression-like effects such as lower energy, loss of interest in activities, changes in appetite, difficulty concentrating, sense of hopelessness or worthlessness, etc. It’s more than just the "winter blues" or a seasonal funk that you can easily snap out of. It's a recognized mental health condition that affects millions of people every year. 

Like any struggle with our mental health, SAD is not a sign of weakness or personal failing. In fact, evolutionary psychology helps us understand that many human behaviors and emotional responses, including those associated with SAD, can be traced back to our ancestors' adaptive strategies for survival. The cyclical pattern of SAD might be rooted in our evolutionary past where humans adapted to changing seasons and varying levels of sunlight.

Natural sunlight is essential to regulating our circadian rhythms, the internal biological clock that governs our sleep-wake cycle. Reduced sunlight in winter months can disrupt these rhythms, leading to a higher risk of experiencing SAD. Our ancestors, even going back just one or two hundred years, were adjusting their lives and activities according to the time of year. But in our modern world we are expected to maintain our same levels of productivity and be able to “push through.” This isn’t helpful! Our bodies don’t know that we live in the 21st Century, they just know what’s helped us survive in the past.

What Can Help?

Leaning into the things our body needs and making adjustments where we can. Sometimes our work, family, health, or other demands might make it difficult to implement certain changes. The goal isn’t perfection and we don’t need to feel ashamed for struggling to make change. The goal is to do what we can today and work toward implementing additional healthy habits in the future too. Here are a few tips and ideas that might help:

Maximize Natural Light Exposure

As mentioned above, try to get as much natural sunlight as possible! Open your curtains during the day, sit near windows when indoors, take a short walk outside, etc. Even on cloudy days, outdoor light can help, especially within the first two hours of waking up in the morning.

Indoor Light Options

Though less impactful than natural daylight, light therapy boxes which are meant to mimic sunlight can be helpful. Sitting in front of one for a few minutes everyday (ideally in the morning) can be helpful. Be sure to consult with a healthcare provider to ensure it's done correctly and safely.

Maintain a Regular Schedule

Keeping a regular schedule can help regulate your internal clock. Try to wake up, eat, work, and sleep at the same time each day (even on weekends). Consistency can significantly impact your mood and energy levels.

Stay Active

Exercise can help relieve stress, anxiety, and depression symptoms. Even light physical activities, like walking or yoga, can make a big difference. Aim for activities that you enjoy and can do regularly.

Connect with Others

Isolation can worsen depression. Stay connected with friends and family, even if it's virtually. Social support is a critical component to our wellbeing year-round, but I think is especially needed during the winter.

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"The Little Book of Hygge: Danish Secrets to Happy Living" by Meik Wiking provides a complementary perspective on managing Seasonal Affective Disorder. Hygge is a Danish concept that embodies coziness, contentment, and well-being. The book discusses practical ways of creating a sense of comfort, warmth, and connection in the colder, darker months.

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If you’ve noticed SAD impacting your wellbeing, I hope you’ll consider reaching out for help. A combination of medical support and talk-therapy has been shown to be the most effective approach for dealing with depression. Schedule a consultation with us when you're ready to begin your therapy journey.

- Stefan