We are in the thick of winter in Chicagoland. While the lack of sunshine and frigid temperatures don’t bother some people, many struggle this time of year. The winter can trigger psychological and physical symptoms of seasonal depression, also known as seasonal affective disorder (SAD).

Many people experience short periods where they may feel sad, down, or not their usual selves. Sometimes these mood changes can begin in late fall as the clock falls back and the days get shorter. They then begin to improve in spring when daylight hours increase. Some people are not affected by these changes in sunlight and temperature, others may experience mild winter blues, and then some may be very negatively affected by it. Those who are significantly affected typically suffer from SAD and can experience symptoms that impact their daily lives.

These mood changes can be severe for those who experience them, as they can affect how the individual thinks, feels, and participates in daily life. If you notice significant changes in your overall behavior and mood when winter rolls around, there is a possibility you suffer from seasonal affective disorder.

Signs and Symptoms of SAD

According to NIMH, SAD is considered a type of depression that is characterized by its recurrent seasonal pattern. The signs and symptoms of SAD can include those commonly associated with major depression and additional symptoms specific to winter-pattern SAD. Not every individual with SAD will experience all of the symptoms listed below, but these are the most common signs and symptoms of SAD:

  • Feeling depressed most days, lasting for much of the day
  • Losing interest in activities once enjoyed
  • Changes in weight or appetite
  • Trouble sleeping
  • Feeling sluggish or agitated
  • Low energy for extended periods
  • Feeling worthless or hopeless
  • Difficulty focusing
  • Experiencing frequent thoughts of death or suicide
  • Oversleeping (hypersomnia)
  • Overeating, possibly with an intense craving for carbohydrates
  • Weight gain
  • Social withdrawal or the urge to hibernate

Tips to Combat Seasonal Affective Disorder

Symptoms of SAD can typically be improved with various treatment options, including light therapy, talk therapy, or medications. While symptoms usually improve with the change of season, individuals who suffer from SAD can find it helpful to implement other strategies to help them cope with their seasonal affective disorder.

There are several tips to combat SAD that many find helpful in increasing their overall mental well-being. We asked some of our therapists in our Family Counseling Service Oswego and Aurora, IL offices for tips they give their clients who struggle with SAD. Our therapists shared that the following are helpful tips to implement:

Stick to a routine

Maria Sifuentes, MSW, QMHP shares that she encourages her clients to avoid alcohol or drugs and stick to a routine as much as possible. It’s essential to continue to do routine activities such as:

  • Make your bed as soon as you wake up in the morning
  • Do a skincare routine
  • Talk to your doctor and see if you have any vitamin deficiencies
  • Socialize! Go out and spend time with friends or family

Use light therapy

Cherie Borkorm, MSN, FNP-BC, PMHNP-BC recommends using a SAD light to engage in light therapy to improve symptoms. SAD lamps with a brightness of 10,000 lux are very effective in replicating daytime light. The lamps can be used in the early morning or during the day for 30 minutes to promote energy and reduce depression symptoms. When using the lamps, it is thought to reduce melatonin, which can cause you to feel sleepier during the day, and increase serotonin, which can provide more energy. The lamps can be purchased on Amazon at a very reasonable price. 

Avoid alcohol or drugs

The most important thing you can do if you struggle with SAD is to avoid drinking alcohol or using drugs, shares Maria Sifuentes, MSW, QMHP. Doing so can often exacerbate symptoms in the long run and cause you to feel worse. Avoid these if you struggle with SAD/seasonal depression.

Engage in activities you enjoy

Engaging in activities you enjoy can bring joy to your day and also allow you to connect with others in meaningful ways that can help take the edge off SAD symptoms. Maria Sifuentes, MSW, QMHP recommends:

  • Reading a book
  • Taking a bubble bath while listening to your favorite music
  • Going for a walk
  • Inviting a friend to the gym to workout with you
  • Getting a massage
  • Cooking your favorite dish
  • Spending time on a hobby

Exercise

Bundle up and get outside! Even if it’s only for a few minutes, fresh air, sunshine, and movement can work wonders for your mental and physical health during the winter months.

Start a gratitude journal

Reminding yourself of the positive in your life can provide a great distraction from SAD symptoms. Journaling has many mental health benefits and can allow you to focus on the good around you and hopefully feel more uplifted.

Start talk therapy 

If you are struggling with seasonal affective disorder or any mental health condition, getting the help you need from a qualified mental health provider is crucial. Family Counseling Service is here to help. Call us at 630-844-2662 or contact us online to schedule individual therapy and give yourself permission to take care of YOU. Hope Starts Here at FCS.