Photo by: Nikolay Danilov – Pexels
This condition, also known as SAD, is the most prominent in the fall and winter, usually from October through February (NIH.) It’s a form of depression that is linked to seasonal cycles. If you live in the north, you already know that the weather started taking its toll in November this year. When there is 5 inches of snow over the Thanksgiving holiday, you know you’re in for a long winter. Individuals who live in very hot climates may also suffer from summer SAD. Being confined indoors due to the heat and humidity can be just as frustrating.
There are times when we go several weeks without seeing the sun here in Michigan. I can’t say that I’ve ever become depressed, but it has put me in an unpleasant mood many times and talking about the weather becomes obsessive. We’ve also had very cold spring seasons that brought wind, snow, and rain and lasted through the end of May. Sometimes it feels like winter goes right into summer.
The elements of weather make it difficult to get outside and that is why seasonal affective disorder hits hard for so many people. Shorter daylight hours, uncomfortable temperatures, and weather barriers (snow, ice, poor road or sidewalk conditions) can make going outside feel unsafe or inconvenient. Here’s a list of symptoms that seasonal affective disorder can bring on:
Fatigue
Persistent low mood or sadness
Sleep issues (oversleeping or difficulty waking)
Weight gain
Appetite changes
Carbohydrate cravings
Loss of interest in favorite activities
Difficulty concentrating
Social withdrawal
Suicide
SAD is a mood disorder in people who typically have normal mental health throughout most of the year and it’s more than just the winter blues. Unlike temporary low energy or mood shifts, SAD can significantly affect daily functioning and overall emotional well-being. Some of the causes and factors believed to contribute to this condition are listed below:
Reduced sunlight – disrupts circadian rhythms and lowers serotonin levels
Location – regions farther from the equator where prolonged periods of overcast weather occur
Demographics – women 18-30 (American Psychiatric Association)
Genetics – family history of depression or bipolar disorder, inherited traits of emotional regulation of stress and mood response
Co-occurring conditions – bipolar, depression, anxiety, ADHD, sleep disorders, substance use, eating disorders, chronic fatigue or low-energy conditions
Maximizing your day with quality activities can help ease SAD. Structuring your valuable time with small, achievable goals can restore a sense of routine and accomplishment. Activities that promote relaxation and mindfulness reduce stress and emotional fatigue. Having a plan or daily routine that brings purpose can get you through your toughest days a little easier. Here are some ways to survive months of frigid temperatures:
Eat well-balanced, unprocessed food
Reach out to your favorite people if you’re feeling down
Improve your daily routine one activity at a time
Incorporate stress management (mindfulness, yoga, journal, hobbies)
Maintain a consistent sleep schedule even on the weekends
Add a few house plants (add oxygen, absorb toxins)
Travel somewhere warmer when your budget allows it
Learn a new skill
Declutter or work on small, manageable projects (organize a closet or cabinet)
Volunteer
The Mayo Clinic talks about treatment options for seasonal affective disorder that can bring relief. Light therapy, psychotherapy, Vitamin D supplementation, alternative medicine, and lifestyle changes can be discussed with a health practitioner.
Seasonal affective disorder is more than a temporary response to colder weather or shorter days. It’s an impactful condition that affects both mental and physical well-being. With early awareness, supportive habits, and appropriate treatment when needed, people can reduce the impact of SAD and maintain a sense of balance, energy, and emotional resilience throughout the year.
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