When the weather turns cold, wet, and dreary, it’s tempting to pull the covers over our heads and avoid the day altogether. Many of us blame winter for feeling sluggish, irritable, and moody—but there’s more to it than just the winter blues. In fact, a very real and sometimes debilitating form of depression, known as Seasonal Affective Disorder (SAD), can take hold during this time of year.

Seasonal Affective Disorder is a type of depression that follows the seasons. It has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and a lack of sunlight in winter. The experience of SAD can be more than a seasonal funk, but it is treatable. If you’re feeling down this winter don’t tough it out because it might lead to something more serious.

Seasonal Affective Disorder can significantly impair one’s quality of life, including overall health and mood. Symptoms usually begin in October or November and subside by March or April. December through February is often the toughest time, and holiday loneliness and stress can increase symptoms. Some symptoms of SAD include depression, irritability, inconsistent sleep schedule, increased appetite or weight gain, loss of energy, feeling unmotivated, and more. If these symptoms last for more than two weeks, or your daily living is impacted, it might be time to look for treatment options.

Here are some ways to minimize your Seasonal Affective Disorder symptoms:

• Walks through nature. Being outside increases exposure to natural light, which regulates mood-boosting chemicals like serotonin while also combining physical activity with the calming, stress-reducing effects of being outdoors. This improves energy, reduces depressive symptoms, and supports overall mental well-being.
  
• Seeking treatment. Counseling can help individuals learn healthy ways to cope, reduce stress, and recognize and change negative thoughts and behaviors.
• Talk to your doctor. Medication can be helpful for many different disorders and mental illnesses. If you experience symptoms, talk to your doctor about medications such as prescription antidepressants.
• Take care of yourself. Use methods such as exercising regularly, being social, sticking to a healthy diet, allowing yourself time for good sleep, and practicing stress management. Try to avoid turning to substances when dealing with your symptoms.
• Make a schedule. Schedule time to rest, exercise, make meals, and even hobbies to help create a sense of normalcy.

There doesn’t have to be one solution to treating SAD, but our treatment options include you in the decision-making process. Take the time to figure out what works best for you this winter season, and know that you are not alone in your experience with Seasonal Affective Disorder.

If you or someone you know are struggling with Seasonal Affective Disorder, Centerstone can help. Call 1-877-HOPE123 (1-877-467-3123) for more information about our counseling services.