SAD: Seasonal Affective Disorder

As we approach holiday time, many are experiencing joy and togetherness, while others may be struggling most. Winter brings shorter and darker days, colder weather, grief of missing loved ones, and holiday stress.  It is very important, during this time, that we take proper care of ourselves and our mental health. During the winter, many people can experience SAD, or Seasonal Affective Disorder. SAD is a type of depression that can occur at the same time every year, mainly in places where there is less sunlight during that specific time of year. Usually these feelings will persist for about 4 months out of the year and start in fall, continuing through the winter. Symptoms of SAD include fatigue, depression, isolation, hopelessness, and more related symptoms. When you experience SAD, you often have low energy and feel moody. Symptoms specific to fall/winter SAD include oversleeping, changes in appetite, weight gain and tiredness. Check in with yourself and your loved ones this winter, and we can get through SAD together. Reach out to us at Old City Counseling if you are interested in counseling services! 

Some tips for coping with SAD: 

1. Find a therapist to support you. 

2. Commit to a daily walk outside for a form of movement and fresh air. 

3. Add Vitamin D into your diet or through a supplement. 

4. Plan fun activities with friends and family. 

5. Plan ahead with tools and resources for when things feel more difficult. 

6. Monitor and limit alcohol and substance use.

7. Be patient and kind to yourself. It’s not your fault! 

8. Create consistency with schedules and routines. 

9. Journal how you are feeling. 

10. Try light therapy.