Understanding and Managing Seasonal Affective Disorder (SAD)

Understanding and Managing Seasonal Affective Disorder (SAD)

As the vibrant colors of summer fade into the muted tones of autumn, I often find myself bracing for more than just colder weather. For me, autumn isn’t just about cozy sweaters and pumpkin spice lattes—it’s also the start of a tougher season, one that brings a noticeable shift in my energy, mood, and motivation. This shift is something many people know as Seasonal Affective Disorder (SAD).

What is SAD?

Seasonal Affective Disorder is a form of depression that’s typically triggered by the shorter, darker days of autumn and winter. It’s not just “winter blues” or feeling a little off; for those of us who experience it, SAD can bring profound emotional and physical challenges.

Some of the symptoms I’ve noticed (and others may too) include:

Feelings of hopelessness

Constant fatigue, no matter how much rest I get

Difficulty concentrating

Mood swings and irritability

A loss of interest in activities I usually love

Changes in appetite (and yes, I’ve spent entire winters snacking nonstop!)

A sense of loneliness or a tendency to isolate myself

Sound familiar? If so, you’re not alone. And the good news is that there are ways to manage SAD—practical, simple things that can help you feel more like yourself, even on the darkest days.

What Helps Me Cope with SAD

Over the years, I’ve found that small, intentional actions make a big difference. Here are a few things that sometimes works for me,  and might help you too:

Get Outside

It’s tempting to stay curled up inside when it’s cold, but stepping outdoors, even for 10 minutes, can make a huge difference. I’ve made it a habit to go for walks, whether it’s around my neighborhood or in a local park. On good days, I’ll pack a book and a flask of tea and sit for some quiet time.

Meditation and Yoga

I used to think I wasn’t “flexible enough” for yoga or patient enough to meditate. But I’ve learned that both practices are wonderfully forgiving. I use free YouTube videos, and I remind myself that it’s not about looking perfect but about feeling better. Even five minutes of deep breathing can help calm my mind.

Journaling

There’s something healing about putting my thoughts onto paper. Some days, I write about what’s weighing me down; other days, I write poetry or random musings, jot about my adventures. It doesn’t have to be perfect, it just has to be honest.

Embrace Creativity

When I feel stuck or overwhelmed, diving into creative projects helps me reset. Whether it’s painting or needlecraft, there’s something satisfying about making something with my hands.

Unplug Regularly

Social media can be a tricky thing during the winter months. Seeing everyone’s “highlight reels” can sometimes make me feel like I’m missing out. Taking breaks from my devices gives me time to focus on my own needs and to truly relax without the noise of notifications.

Indulge in Comfort

There’s nothing like a warm bath on a cold, stressful day. I light candles, add my favorite bath products, and let myself unwind. It’s a simple ritual, but it reminds me to slow down and care for myself.

Nap Smart

Winter can make me feel perpetually tired, but I’ve learned the art of the power nap—just 10 to 20 minutes (I set my timer) in a dark, quiet space (or use earplugs and an eye mask), is enough to recharge.

Additional Resources and Support

While these strategies help me, sometimes it’s important to seek additional support. Here are some resources and ideas to explore:

Light Therapy Lamps

These lamps mimic natural sunlight and can help regulate your circadian rhythm. Look for lamps that are UV-free and emit at least 10,000 lux. I'm currently trying one that wakes me on dark mornings.

Vitamin D Supplements

Many people with SAD benefit from vitamin D supplements, as lower sunlight exposure can lead to a deficiency. Speak with your doctor about whether this might help you.

Talk to a Therapist

If SAD feels overwhelming, reaching out to a mental health professional can be incredibly helpful. Cognitive Behavioral Therapy (CBT) has been shown to be particularly effective for managing SAD.

Plan for Joy

Even during tough seasons, small things like planning a trip, scheduling coffee with a friend, or creating a cozy reading nook can make the days feel brighter.

A Gentle Reminder

If you’re feeling overwhelmed by the season, remember: you’re not alone, and you’re not failing. Taking small steps—whether it’s journaling, unplugging, or stepping outside for some fresh air—can help brighten even the darkest days.

Winter doesn’t last forever, and brighter days are always ahead. Until then, be kind to yourself.