by Pamela L. Tippit, LPC-S
As the days grow shorter, the temperature drops, and holiday gatherings become frequent, many people face the dual challenges of Seasonal Affective Disorder (SAD) and the stress of high holiday expectations. The overlap can be overwhelming, but there are practical ways to manage both. Here’s what you need to know and how to cope effectively.
What is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that occurs at the same time each year, usually starting in the fall and continuing through the winter months. It is identified in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as Major Depressive Disorder with Seasonal Pattern, meaning it is a type of depression influenced by seasonal changes. People affected often experience energy loss, moodiness, and an array of depressive symptoms that resolve in the spring and summer.
Symptoms of Fall and Winter SAD
- Oversleeping
- Appetite changes, particularly craving carbohydrates
- Weight gain
- Low energy and fatigue
- Difficulty concentrating
- Feelings of hopelessness, worthlessness, or guilt
- Losing interest in previously enjoyable activities
- Thoughts of not wanting to live
What Causes SAD?
The exact cause is unknown, but it is believed to be linked to a biochemical imbalance in the brain triggered by shorter daylight hours and reduced sunlight exposure. This imbalance can disrupt the circadian rhythm, our body’s internal clock, and affect mood and energy levels. SAD is more common in people who live far from the equator, where daylight hours are fewer in the winter.
Coping with Holiday Stress
Winter brings more than just shorter days; it also comes with expectations that can feel overwhelming. From holiday parties and gift-giving to reminders of personal losses, the season can exacerbate feelings of stress and sadness. Here are additional strategies to manage holiday pressures:
1. Set Realistic Expectations and Prioritize Self-Care
It’s okay to say "no" to events or traditions that feel draining. Focus on meaningful activities and allow yourself to opt-out of obligations that add to your stress. Remember, self-care isn't selfish. Consider small acts of care like reading a book, journaling, or having a cup of tea to give yourself a moment of peace.
2. Plan Intentional Breaks to Recharge
Create space in your schedule for breaks from the holiday hustle. Enjoy activities that soothe you, whether it's taking a walk in nature, practicing yoga, or listening to your favorite music. Simple moments of mindfulness can ground you and reduce anxiety, helping you to recharge.
3. Stay Connected with Your Support System
Feelings of loneliness can be magnified during the holiday season. Make an effort to connect with supportive people in your life. If seeing family is complicated, consider spending time with close friends or engaging in community events. Even virtual connections can be uplifting if in-person interactions are challenging.
SAD Treatment Options
Several effective treatments can help manage SAD. The most common include:
1. Light Therapy
Light therapy, or phototherapy, involves using a special light box to simulate sunlight exposure. This treatment often starts showing benefits in a few days to a few weeks with minimal side effects. Always consult with a healthcare professional before starting light therapy to ensure it’s safe and effective for you.
2. Psychotherapy
Cognitive Behavioral Therapy (CBT) is particularly effective for SAD. It helps you develop healthy ways to cope, reduce avoidance behavior, and reframe negative thoughts. Therapy also provides strategies for managing stress, improving sleep habits, and encouraging activity.
3. Vitamin D
Many people with SAD have vitamin D deficiencies, and supplements may help improve symptoms. However, research has shown mixed results, so it’s important to discuss this option with your healthcare provider, especially if you are taking other medications.
4. Medications
Antidepressants, such as SSRIs, may be prescribed for severe cases. These medications can help manage depressive episodes and are typically started before symptoms appear each year. Work closely with your doctor to find the right medication and dosage, as it may take time to notice the benefits.
Lifestyle and Home Remedies
Increase Exposure to Natural Light: Open your blinds, sit by windows, and spend time outdoors, even on cloudy days.
Exercise Regularly: Physical activity can relieve stress, improve mood, and increase self-esteem.
Maintain a Sleep Schedule: Establishing consistent sleep and wake times can help regulate your circadian rhythm and combat feelings of fatigue.
Behavioral Activation: Create a structured daily plan, even for simple activities like cleaning or morning routines, to keep yourself motivated and engaged.
Final Thoughts
Navigating the holiday season and coping with SAD can be challenging, but with the right support and strategies, it is manageable. Don’t hesitate to seek professional help if needed. Your well-being matters, and there are many ways to brighten your days, even when the sun isn’t shining.
If you’re experiencing severe depression or suicidal thoughts, seek immediate help from a medical professional or visit the nearest emergency room. You can also reach out to the National Suicide Prevention Lifeline at 800-273-TALK (8255).
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