Coping with Seasonal Affective Disorder (SAD)
By Nikki Barnett, LMSW
The Diagnostic Manual of Mental Disorders (DSM-5) identifies Seasonal Affective Disorder (SAD) as a major depressive disorder (MDD) with a seasonal pattern. Experts say about 4 to 6 percent of people in the United States have SAD, according to the American Academy of Family Physicians.
Some scientists believe that SAD is caused by changes in the body’s circadian rhythm, the 24-hour clock that regulates how we function during sleeping and waking hours. SAD is most commonly experienced in the fall and winter due to shorter daylight hours. Experts say that sunlight entering the eyes influences its rhythm.
What are the Common Symptoms of SAD?
Low energy
Increased sleep
Hopelessness and helplessness
Inability to concentrate
Change in appetite
Social isolation
As a therapist, I can appreciate how behavior change and developing new habits can be challenging. To help you get started taking action, begin small. Sometimes the slightest shift in thinking or behavior can make a big difference. Here are three ways to help you cope better with SAD symptoms this winter.
Adopt a Growth Mindset
Growth mindset is a term developed by psychologist Carol Dweck and her colleagues. A growth mindset describes a way of seeing challenges and setbacks as an opportunity to learn new skills, versus a fixed mindset which believes abilities will not improve no matter how hard one tries. Your thoughts matter as they directly connect with the feelings that guide your behavior. How can you develop a growth mindset?
Pay Attention to Daily Routines
Sit for 2-3 minutes and reflect on your day. What drains you? What gives you energy? Get a real sense of where you might be able to change habits that no longer serve you.
Prioritize Social Connection
Surround yourself with people who brighten you up. Look for opportunities to make genuine connections with those around you. Human beings are social creatures and wired to connect with others. Having a solid support system can help you overcome challenges more easily.
Many people also use technology like Dawn Simulation or Light Therapy to help alleviate symptoms of SAD. Challenge yourself to stay present and take intentional action. Adding one of the three strategies will significantly impact your day-to-day functioning.
Resources:
Balance the Grind: Daily Routines
How to Stay Socially Connected: Your Life Depends on it
Understood: What is a Growth Mindset? Sleep Foundation: Circadian Rhythm
Verywell Mind: Diagnostic and Statistical Manual (DSM) Overview
Verywell Mind: What is Clinical Depression?
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