Preparing for Seasonal Affective Disorder: A Guide to Combat the Winter Blues

By Janice D’souza, M.S.W., R.S.W.

As the days grow shorter and temperatures start to drop, many people experience a shift in their mood and energy levels. For some, this seasonal change triggers Seasonal AffectiveDisorder (SAD), a type of depression that typically occurs during the fall and winter months. If you or someone you know struggles with SAD, preparation can make a significant difference in managing its symptoms. Here’s a guide to understanding SAD and effective strategies to help youthroughtheseason.

WhatisSAD?

AsSeasonalAffectiveDisorderisatypeofdepressionthatoccursatspecifictimesoftheyear, mostcommonlyinwinterwhendaylighthoursareshorter.

Symptomscaninclude:

Persistentsadnessorlowmood

Fatigueandlowenergy

Changesinsleeppatterns(eithersleepingtoomuchorinsomnia)

Weightgainorloss

Difficultyconcentrating

Lossofinterestinactivitiesonceenjoyed

Stay Active

Get Outside

Even on cloudy days, natural light can still benefit your mood. Try these strategies to maximize your exposure:

Morning Walks: Make it a habit to walk outside for at least 15-30 minutes each morning

Break Time: When possible, take your breaks outdoors, even if it's just standing outside for a few minutes

Outdoor Activities: Plan outdoor activities, like hiking or skiing, to enjoy nature and stay active

Exercise is a powerful mood booster. Regular physical activity can help alleviate symptoms of depression. Here’s how to incorporate it into your routine: Set Realistic Goals: Aim for at least 30 minutes of moderate exercise most days of the week. Find an Activity You Enjoy: Whether it’s dancing, swimming, or yoga, choose something that keeps you motivated.

Join a Group: To stay socially engaged while exercising, consider joining a fitness class or a local sports club.