Seasonal Affective Disorder is a type of depression that’s related to changes in seasons. Most people begin experiencing this in the fall and continue into the winter months. Some are feeling depressed over the Pandemic in general, and adding seasonal depression to the mix can be overwhelming.

Signs & Symptoms of Seasonal Affective Disorder

According to the National Institute of Mental Health’s page on Seasonal Affective Disorder, these are the signs and symptoms to look out for.

Symptoms of major depression may include:

  • Feeling depressed most of the day, nearly every day
  • Losing interest in activities you once enjoyed
  • Experiencing changes in appetite or weight
  • Having problems with sleep
  • Feeling sluggish or agitated
  • Having low energy
  • Feeling hopeless or worthless
  • Having difficulty concentrating
  • Having frequent thoughts of death or suicide

For winter-pattern SAD, additional specific symptoms may include:

  • Oversleeping (hypersomnia)
  • Overeating, particularly with a craving for carbohydrates
  • Weight gain
  • Social withdrawal (feeling like “hibernating”)

Managing SAD and Taking Care of Yourself

If you know you typically struggle with Seasonal Depression every year- make a plan! Keep in touch with professionals and loved ones. Here are some tips for self-care:

  • Spend at least 10 minutes outside during the day. Especially if it’s sunny! If indoors, let as much natural light come in as you can. 
  • Invest in a light therapy lamp or dawn simulators. Verywellmind.com lists some light therapy lamp options here and Sleepgadgets.io has dawn simulator options here. Self.com has a guide for things to consider when choosing a light therapy box.
  • Create a cozy corner in your home with your light therapy lamp, pillows, blankets, books, etc.
  • Keep your body moving throughout the day. There are so many free exercise videos on Youtube that you can do in your own home without any equipment. 
  • Keep in touch with friends and family. Utilize technology to do so! 
  • Practice daily relaxation techniques.
  • Keep in touch with your doctor and/or therapist.
  • Try aromatherapy. The smell of lemon always makes me feel good!
  • Try and stick with a schedule.
  • Keep a journal.
  • Talk to your doctor about your Vitamin D levels and whether a supplement might be a good option for you.
  • Dress as cozy as possible!
  • Add pops of color around your home. Sometimes some extra color can brighten one’s mood on those gray days.
  • Limit media consumption and take breaks from devices.
  • Listen to relaxing music. Endel is a great app that has personalized soundscapes for different environments- reading, creating, working, sleeping & more! It’s one of my favorite apps.

Get Immediate Help

If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255) or the toll-free TTY number at 1-800-799-4TTY (4889). You also can text the Crisis Text Line (HELLO to 741741) or go to the National Suicide Prevention Lifeline website.

The National Institute of Mental Health (NIMH) website has more information on how to get help: www.nimh.nih.gov/findhelp