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  • Writer's pictureDena Lampert

Shedding Light on Seasonal Affective Disorder (SAD): Coping with Winter Blues

Throughout the past couple of winter months we’ve noticed many people finding themselves grappling with shifts in mood and energy. While feeling a bit down during the colder months is common, for some, these emotions can turn into something more significant. In this blog, we'll explore Seasonal Affective Disorder, or seasonal depression, in everyday terms, and delve into a few behavioral strategies to help manage its effects.


Seasonal Affective Disorder (SAD) is a form of depression that recurs annually. Most people with SAD find that their symptoms start in the fall and continue into the winter months. Unlike general depression, SAD symptoms tend to improve with the arrival of spring and longer daylight hours.


SAD symptoms can manifest differently in each people, but symptoms commonly include:

  • Persistent feelings of sadness or hopelessness

  • Low energy levels and fatigue

  • Sleep disturbances, such as oversleeping or insomnia

  • Difficulty concentrating and making decisions

  • Changes in appetite, often leading to weight gain

  • Withdrawal from social interactions and diminished interest in usual activities


It's normal to have some days when you feel down throughout the winter months, but if you feel down for long periods of time and you feel unmotivated, then you might benefit from some mental health support.


In addition to seeking professional help, adopting certain behavioral strategies can significantly alleviate SAD symptoms. These strategies include:


  • Daily Exercise: Engaging in regular physical activity, such as walking, jogging, or yoga, releases endorphins and boosts mood. Aiming for at least 30 minutes of exercise most days of the week can help alleviate symptoms of SAD.

  • Healthy Eating Habits: Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Try limiting how much sugary and processed foods you eat as they can exacerbate mood swings.

  • Social Support: Stay connected with friends and loved ones, even if it's through virtual means. Socializing and sharing experiences can provide emotional support and reduce feelings of isolation.

  • Mindfulness and Relaxation Techniques: Practice relaxation methods like deep breathing, meditation, or progressive muscle relaxation to reduce stress and promote feelings of calmness.

  • Regular Sleep Patterns: Establish a consistent sleep schedule by going to bed and waking up at the same time each day. Create a relaxing bedtime routine and ensure your sleep environment is conducive to restful sleep.

  • Light Exposure: Maximize exposure to natural light by spending time outdoors during daylight hours. If sunlight is limited, consider using a light therapy box, which mimics natural sunlight and can help regulate mood. 


Seasonal Affective Disorder can cast a shadow over the winter months, but understanding its symptoms and implementing behavioral strategies can help carve a path toward relief. By incorporating regular exercise, healthy eating habits, social connections, relaxation techniques, consistent sleep patterns, and light exposure into your daily routine, you can effectively manage SAD and embrace the brighter days ahead. Remember, seeking support from mental health professionals and loved ones is essential in navigating the challenges posed by seasonal depression.

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