The Cold Weather Blues: How to Recognize and Manage Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a type of depression that occurs during certain times of the year. It’s incredibly common, with up to 10% of the population being impacted by it every year. While many experience this disruption during the winter, some may feel it during other seasons depending on their life circumstances. It’s often triggered during fall and winter as periods of sunlight are shorter and your body’s internal clock and ability to produce serotonin are altered. Common symptoms of Seasonal Affective Disorder include feeling prolonged sadness, lethargy, lacking interest in people or hobbies, changes in sleep, and changes in appetite. Symptoms may vary from person to person, but it generally shows itself as a long term disruption of mood during challenging seasons of the year. This blog post will walk you through recognizing if you’re feeling the effects of Seasonal Affective Disorder, and what to do if you begin to feel it creep up.

How to Recognize It

Emotional symptoms

Emotional changes are a key sign for Seasonal Affective Disorder. Individuals may notice persistent low moods that linger even during moments where you’d anticipate positive emotions. You may also be significantly irritable and become frustrated easily. Feelings of hopelessness or helplessness may emerge or increase, as well. General heightened levels of stress and anxiety are also common. In essence, individuals may experience an overall negative shift in their usual mood and affect.

Physical Symptoms

Recognizing the physical symptoms of Seasonal Affective Disorder is just as important as identifying the emotional ones. One of the most common changes is shifts in appetite. People often report loss of appetite or, alternatively, cravings for certain foods and urges to overeat. Feeling fatigued or unusually tired even after sleeping is another indication of Seasonal Affective Disorder. There can also be disruptions to sleep, including difficulty falling or staying asleep or difficulty waking up. Headaches are also common.

Behavioral Symptoms

Seasonal Affective Disorder often comes with changes in behavior as well. This can look like withdrawal from, or avoidance of, previously enjoyed activities or social events. Lack of motivation is also common, making it challenging to complete tasks or persevere through interactions. Individuals may have trouble concentrating as well, struggling to stay on task, or feeling they are easily distracted. 

What To Do

Noticing these patterns in yourself or others can be nerve wracking, but you’re not without options. There are a multitude of different avenues for treatment that may help alleviate some of the discomfort that comes with Seasonal Affective Disorder.  

Therapy & Professional Help

Therapists and other mental health professionals are skilled in finding interventions and supports to help with this disorder. Light therapy, talk therapy, or appropriate medications can all be deeply effective when looking for relief. Light therapy involves exposure to bright light that mimics natural sunlight to help regulate mood and your body’s sleep cycle. 

Talk therapy, a more traditional approach, offers a supportive space to explore thoughts and feelings associated with the disorder and equip you with coping strategies and tools to help power through. 

Additionally, medications provided by a psychiatric professional can be life changing. Antidepressants and other medications like them can help alleviate symptoms in ways the other therapies cannot. Whether you try one or all three, these approaches are amazing ways to address both the emotional and physiological aspects of Seasonal Affective Disorder.

Selfcare

Practicing self-care is incredibly important for fighting off symptoms of Seasonal Affective Disorder, especially during colder months. This disorder often leads to feelings of lethargy or general depression, but incorporating movement into your day can help alleviate those symptoms. However you enjoy doing it, whether that’s with walking, dancing, hitting the gym, taking a yoga class, or something else, physical movement can help release endorphins and boost energy levels to fight off Seasonal Affective fatigue. 

Establishing a daily routine can be incredibly helpful as well. A consistent schedule for activities, socializing, or other responsibilities takes away some of the decisions that may be eating at your energy levels. It also offers some structure that may be effective in helping support you during any mood swings or low days. 

Mindfulness is another amazing way to incorporate self-care into your daily life as well. Techniques like meditation, breathing exercises, or mindful walking, all encourage staying in the present and engaging with thoughts and feelings without judgment. This is known to reduce anxiety and negative thinking patterns that are commonly experienced with Seasonal Affective Disorder. 

Lifestyle Changes

Incorporating reasonable lifestyle changes can be crucial in managing Seasonal Affective Disorder. Changing up our habits to incorporate new and more supportive coping mechanisms is a great place to begin when looking to treat Seasonal Affective Disorder symptoms. One way to do this is by maximizing time outdoors. Spending time soaking up natural sunlight when it’s available, or even the cooler elements, can boost mood and energy levels. Taking a short mental health walk, or sitting outside while drinking your coffee in the morning, help promote feelings of happiness. 

Fostering social connections is another way to switch things up. Spending extra time with friends and family can provide important emotional support, and reduce feelings of isolation that may come with Seasonal Affective Disorder. Whether you are sharing meal time, going on group outings, or getting together to watch your favorite show, spending time with your support system can uplift spirits and get you through the hard days. 

Lastly, engaging with or finding new hobbies can help improve your mental health during this time. Finding activities you enjoy can help incorporate joy into your day and decrease negative thoughts. Hobbies often encourage routine and accomplishment as well, which can support your mental health while dealing with Seasonal Affective Disorder. Overall, finding new and exciting ways to spend your time can foster a more positive outlook during the dark winter months.

Overall, recognizing and addressing Seasonal Affective Disorder can be challenging but essential for taking care of your mental well-being during darker months of the year. With the knowledge you now have, you have the tools to navigate this challenge in a positive way. And, you don’t have to take this journey alone!

Looking for support with Seasonal Affective Disorder? Our incredible providers here at Manhattan Wellness are ready to start that journey with you. We understand that navigating mental health can be difficult. With our amazing group of therapists, you don’t have to go through the process all on your own. A dedicated team working out of Manhattan, Brooklyn, or anywhere in New York, our clinicians are ready to help you start a journey of empowerment and self care. Follow these steps to get started:

1. Contact Manhattan Wellness today or email us at hello@manhattanwellness.org
2. Schedule your first appointment with one of our Manhattan therapists
3. Embark on this empowering path to a more confident you

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Ready to break free from negative thoughts and live the life you’ve always wanted? Start therapy for depression in Manhattan, Brooklyn, or anywhere in New York with Manhattan Wellness. Embrace a transformative journey of self-discovery and empowerment. Get support in creating empowering habits, using positive language, and appreciating your uniqueness. Follow these steps to get started:

1. Contact Manhattan Wellness today or email us at hello@manhattanwellness.org
2. Schedule your first appointment with one of our Manhattan therapists
3. Embark on this empowering path to a confident, happier you

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