Dealing with the Change of the Season

Winter season is upon us, along with shorter days and colder weather. For many of us, this also includes changes in our mood. If you are feeling your mood decreased, and are having trouble finding motivation to do your daily routine you are not alone. You may be experiencing Seasonal Affective Disorder or SAD.

According to the American Psychiatric Association, about 5% of Americans experience SAD. They report that the risk increases for women’s, younger people, and people who live further from the equator (https://www.psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=About%205%25%20of%20adults%20in,and%20less%20sunlight%20in%20winter.). SAD onset occurs as the days get shorter and can last approximately 4 months. So as we get into October and November, you might notice decreases in mood and motivation that lasts until February or March. Symptoms of seasonal affective disorder include feeling sad or empty most of the day and persisting for more than two weeks, decreased interest in activities you normally look forward to and enjoy, increase feelings of irritability and frustration at things that haven’t bothered you before, brain fog or difficulty concentrating, noticeable change in appetite and sleep patterns with them either increasing or decreasing, and/or a feeling of helplessness, hopelessness, guilt, or worthlessness that is difficult to explain or contribute to anything specific. Typically people who are impacted by seasonal affective disorder during winter months feel like hibernating, wanting to sleep more, consuming more food, and feeling less social (https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder). 

The difference between seasonal affective disorder and depression is that for more than 2 years you notice that your mood significantly improves when the days become longer. With depression, you feel the same symptoms most days no matter what season it might be or where you are.

What can you do? The days are getting shorter and you are feeling the pull to go home after work, snuggle up on the couch with your favorite comfort foods, and binge watch anything that looks half entertaining. You also find yourself canceling on activities with friends that you enjoy and beating yourself up for not moving off the couch for hours. The cycle keeps you feeling stuck and unsatisfied and your inner critic is raging. Here are a few tips to start the ball rolling to get out of that stuck feeling.

Since your body is craving more light, find places that increase your exposure to light. Turn all the lights up in your house for a couple hours or get a specialized lamp that are available online specifically for SAD. You can also go to a mall or store for more light and to move. This can be for as little as 10 minutes. Try to get outside in daylight for as long as you can tolerate it, but 30-45 minutes is recommended. 

Allow yourself to sleep, but do not exceed 10-12 hours. More than this has a reverse effect, leaving you sluggish instead of refreshed.

Find small ways to be kind to yourself during this time. Self compassion is important when dealing with Seasonal Affective Disorder. Using mindfulness to notice without judgement when you are having self critical thoughts is important to stay present in the moment. Reach out to friends and ask them about their life and make us feel like we are connected to others. Showing kindness to yourself through your self talk is vital, this is a difficult time you are experiencing and you are doing the best you can in the situation you are in.

Seasonal Affective Disorder can cause us to want to hibernate and feel more down. With a couple of small, intentional changes to your routine, you can feel better during the long, dark winter days.