Dr. Markesha Miller is licensed psychotherapist, consultant, and a media contributor to various media outlets. She is a leading mental health expert, the author of "Hitting The Mark- Your Prescription For Good Mental Health" and "Soulful Harmony" journal.
Are you noticing that maybe you are not as motivated, feeling more tired than usual, even at times feeling sad? It is not just you and yes, there is a name for it. As the days grow shorter and colder, many individuals experience a shift in their mood and energy levels. This phenomenon, known as Seasonal Affective Disorder (SAD) can significantly impact one’s quality of life. Understanding SAD and implementing effective coping strategies can help you navigate these challenging months with resilience and positivity.
What is seasonal affective disorder?
Seasonal Affective Disorder is a type of depression that occurs at a specific time of year, most commonly during the fall and winter months when sunlight exposure decreases. Symptoms often include:
Persistent sadness or low mood
Fatigue and low energy
Changes in sleep pattern (either insomnia or oversleeping)
Difficulty concentrating
Cravings for carbohydrates and weight gain
What causes seasonal sffective disorder?
Many people begin to notice these changes when the seasons begin to alternate and at times are able to link them with physiological concerns. Some people begin to feel as if they are “under the weather”, experiencing common cold symptoms. While the exact cause of SAD is not fully understood, it is believed to be linked to changes in light exposure, which can affect the body’s biological clock, hormone levels, and neurotransmitter functioning.
The four types of seasonal affective disorder
Seasonal Affective Disorder can manifest in different forms, primarily categorized based on the seasons in which the symptoms occur. Here are the types:
1. Winter SAD
This is the most common form of SAD and typically occurs during the fall and winter months when daylight hours are shorter. Symptoms may include fatigue, depression, and social withdrawal. People with winter SAD often experience significant improvements in mood with the arrival of spring.
2. Summer SAD
Less common than winter SAD, this type occurs during the spring and summer months. Those affected may experience symptoms such as insomnia, anxiety, irritability, and a decrease in appetite. People with summer SAD may find relief when the fall season arrives.
3. Atypical SAD
Some individuals may experience symptoms that do not fit neatly into the winter or summer categories. Atypical SAD can include variations such as hypersomnia (excessive sleeping), increased appetite, and weight gain. These symptoms can occur in either season and may be accompanied by mood fluctuations.
4. Syndromal SAD
This term refers to individuals who experience symptoms of SAD but do not fully meet the criteria for a major depressive episode. They may have milder symptoms but still find that their daily functioning and quality of life are affected.
Recognizing the signs of seasonal affective disorder
Awareness is crucial in managing SAD. Keep track of how you feel as the seasons change. If you notice a pattern of depressive symptoms coinciding with the fall and winter months, it may be time to seek help. Consultation with a healthcare professional can provide you with a tailored treatment plan, which may include therapy, medication, or lifestyle adjustments.
8 tips on how to manage seasonal affective disorder
While professional help is essential, there are numerous self-care strategies that can enhance your overall well-being during the darker months.
1. Light therapy
One of the most effective treatments for SAD is light therapy. This involves sitting in front of a light box that mimics actual sunlight for about 20-30 minutes each morning. It can help regulate your circadian rhythms and improve mood.
2. Stay active
Regular physical activity is vital in combating depression. Exercise releases endorphins, which can boost your mood. Aim for at least 30 minutes of moderate exercise most days, whether it is a little time at the gym, a brisk walk, yoga, or dancing at home.
3. Mindfulness and meditation
Practicing mindfulness and meditation can reduce anxiety and depressive symptoms. Techniques such as deep breathing, guided imagery, or progressive muscle relaxation can help ground you in the present moment and alleviate stress.
4. Maintain a routine
Establishing a daily routine can provide structure and stability. Try to wake up, eat meals, and go to bed at the same time each day. As fall and winter months approach, it is easier to have the desire to stay home and cease with our normal day to day activities. This predictability can help regulate your mood and energy levels.
5. Connect with nature
Whenever possible, spend time outdoors during daylight hours. Even on cloudy days, natural light can have a positive effect. Consider taking walks in parks or nature, sitting on the porch just taking the time to step outside and take a deep breath. This will help to enhance your mood and reduce feelings of isolation.
6. Socialize
Isolation can exacerbate SAD symptoms. When we withdraw from our social being, it makes it easier to exacerbate the feelings of depression. Make an effort to connect with friends and family, whether through phone calls, video chats, or in-person gatherings. Social interactions can lift your spirits and provide essential support.
7. Nutrition matters
A balanced diet can influence your mood. Focus on whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Omega-3 fatty acids, found in fish and flaxseeds, may also help to improve mood.
8. Consider professional help
If self-care strategies are not enough, don’t hesitate to reach out for professional support. Cognitive-behavioral therapy (CBT) has been shown to be effective in treating SAD, helping individuals change negative thought patterns. .
Stay on top of seasonal affective disorder
Seasonal Affective Disorder can be a challenging experience, but with the right tools and support, it is possible to navigate the winter months with greater ease. By prioritizing self-care, maintaining connections, and seeking professional help when necessary, you can enhance your overall wellness and thrive, even in the darkest days of fall and winter. Remember you are not alone, and there are resources available to help you find the light in the gloom.
Read more from Dr. Markesha Miller
Dr. Markesha Miller, Leading Mental Health Expert, Licensed Psychotherapist & Consultant
Dr. Markesha Miller is a leading mental health expert nationally and internationally. She has practiced in various sectors of mental health for over 20 years, while also having over 10 years in academia as a full time professor. Dr. MIller specializes in working with major corporations and celebrities addressing the unique challenges that they face. She has dedicated her career to bringing awareness to mental health issues, empowering the community to live well and "putting mental health "on the mark".
