Seasons change, and…Coping with Seasonal Affective Disorder (SAD)
“Seasons change, and mad things rearrange…” Lauryn Hill, The Fugees, How Many Mics
UPDATE: This blog is based on the original, posted in November 2021. Some content has been updated to reflect the winter/spring season of 2023. View the original blog post here.
It’s a new year, new you, and yet…it still seems like you’re waking up before the sun rises and you’re not out of work until it’s dark again in the evening. Have you noticed that “mad things rearrange” during the winter season? Maybe you find yourself feeling “blue” or “bummed out.” It can be increasingly difficult to get out of bed in the morning and you might feel constantly fatigued. You are no longer interested in some of your favorite activities like hanging out with friends and yet you simultaneously feel lonely and disconnected. You’re wrestling with feelings of worthlessness, your brain feels “foggy,” and you just can’t focus like you usually do.
Possible NSFW language warning
If you’re noticing any of those feelings described above, you may be experiencing Seasonal Affective Disorder, also known as “SAD” or “seasonal depression.” Seasonal Affective Disorder describes depressive symptoms that coincide with the onset of fall and winter seasons and then remit in the spring and summer.
If you’re feeling down this season, some things that might be helpful include:
1.) Cognitive Behavioral Therapy (CBT): Reading a blog and/or self-diagnosis is not a substitute for therapy - working with a licensed therapist who specializes in CBT has been demonstrated to be an effective intervention for Seasonal Affective Disorder. A therapist can provide an accurate diagnosis and will collaborate with you to identify and adjust thoughts, feelings, and behaviors that contribute to your depressive symptoms, as well as practice coping skills to use when you’re feeling down.
2.) Getting Outside and/or Light Therapy: Studies also show that when the lack of natural light contributes to internal depressive feelings, increasing exposure to light can be helpful. That could be as simple as taking a walk during your lunch break (make sure to bundle up if it’s getting chilly!) or seeking Light Therapy treatment.
3.) Let the light in: As an alternative, if the weather is too crummy to get outside, trying to start your day by opening windows in your living space. This allows you access to natural light from the warmth of your own home!
4.) Reach out to your support system: Changing of autumn and winter seasons is also representative of societal changes. Many people experience loneliness and/or difficulty getting through holiday seasons. Reaching out to loved ones, friends, and family, can be helpful in dealing with Seasonal Affective Disorder.
5.) The new year is a great chance to pick up a new hobby: Maybe that means joining a gym, picking up some art supplies and dabbling in creativity, or checking out your city’s local event pages and checking something new out
6.) Get connected to other people: Maybe that means joining a gym, picking up some art supplies and dabbling in creativity, or checking out your city’s local event pages and finally trying pickleball or volunteering at the animal shelter (bonus benefit of getting puppy cuddles!). Taking a risk to try something new can lead to connections with other people who have similar interests.
If this post resonated with you and you’d like to learn more about working together in therapy feel free to reach out by clicking the button below. My name is Kevin - I’m a therapist (Licensed Clinical Social Worker) with 10+ years’ experience. I’m a hip hop head, an aspiring baker, and a National Parks enthusiast. I specialize in solution-focused and trauma-informed care, often using cognitive-behavioral strategies during therapy. I get joy in collaborating with clients as they process the past, embrace the present, and create their futures.
