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Symptoms of Seasonal Affective Disorder and How to Overcome SAD

As the mercury drops and the days get shorter, it’s tempting to go into hibernation. For many, this is more than just the “holiday blues” and actually manifests as a form of depression known as seasonal affective disorder (aptly abbreviated as “SAD”). If you’re concerned about yourself or a loved one, here are some common signs of the condition, along with a few tips for overcoming it.

Signs of Seasonal Affective Disorder

SAD is similar to general depression but usually clears up with the arrival of spring. Common signs include:

  • Low energy– feelings of sluggishness and a desire to sleep more
  • Increased appetite– often accompanied by cravings for carbohydrates, which can lead to weight gain
  • Feelings of depression, anxiety, and irritability

Practical Tips to Overcome Seasonal Affective Disorder

Light Therapy: Many people with winter depression turn to light therapy (phototherapy) for relief. You can purchase a lightbox (online, without a prescription) that mimics natural light and is much more powerful than regular light bulbs. Phototherapy is most effective when done first thing in the morning, for about 30 minutes. Dawn simulators, which gradually brighten your bedroom to wake you up, may also be helpful. Since SAD is associated with a decrease in natural light, try to get outside every day and keep the blinds open to let the sunshine in.

Healthy Diet: Instead of reaching for starchy comfort food, eat a healthy diet of whole foods, especially those rich in Vitamin D. You may want to consider a vitamin D supplement if you’re not getting enough of the nutrient through diet alone.

Exercise: Regular physical activity can help you combat the holiday blues (and lose weight if you’ve been eating too many carbs). For best results, try some aerobic exercise outside. Even a brisk walk can help lighten your mood.

Reflection: Daily journaling can serve as an outlet for negative feelings while helping you sort out your thoughts and identify depression triggers.

Socializing: Although it may be the last thing you want to do, make a point of planning plenty of social activities so you don’t isolate yourself.

Comprehensive Seasonal Affective Disorder Treatment

If SAD symptoms are interfering with your work and relationships, mental health treatment may be in order. Smokey Point Behavioral Hospital offers comprehensive, individualized mental health therapy that may include inpatient treatment, partial hospitalization, or intensive outpatient counseling.