Seasonal Affective Disorder: 7 Effective Ways To Manage SAD Symptoms

Seasonal affective disorder, also known as SAD is a type of depression that is caused due to changes in seasons. SAD usually begins and ends around the same time every year. Mayo Clinic says that if you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody.

The symptoms of the condition usually resolve during the spring and summer months. However, in some cases, SAD can also cause depression in the spring or early summer and resolves during the fall or winter months. According to Cleveland Clinic, about 5% of adults in the U.S. experience SAD. It tends to start in young adulthood (usually between the ages of 18 and 30). SAD affects people assigned female at birth more than people assigned male at birth, though researchers aren’t sure why.

There are different ways to manage the symptoms of SAD. It is important that you take the necessary steps that can help you if you’re suffering from SAD. Here, take a look at some of the effective ways to manage the symptoms of SAD.

Sunlight helps regulate serotonin which is a mood-boosting hormone. Spend time outdoors, especially in the morning when sunlight is most effective for boosting mood. You can also sit near a window or open blinds to allow more natural light into your home or workspace.

Light therapy boxes offer similar benefits like natural sunlight and can be effective in reducing symptoms of SAD. Try using a light box for about 20-30 minutes every morning. This exposure helps regulate your body’s internal clock, thereby, making you feel more alert and less depressive.

Exercise helps to release endorphin which naturally improves mood and reduces stress. Even light exercise such as walking or stretching can help to fight symptoms of SAD. Aim for at least 30 minutes a few times a week outdoors to combine the benefits of sunlight with physical activity.

A consistent daily routine can help stabilize your mood by regulating sleep and energy levels. Try to go to bed and wake up at the same time each day, even on weekends. Having a routine can also prevent the feeling of sluggishness that often accompanies SAD.

Diet tends to influence your mood and energy levels. Eating balanced meals rich in vegetables, fruits, whole grains and lean proteins can give you essential nutrients. Avoid added sugars and caffeine that can cause spikes and crashes in energy, leading to mood swings.

Engaging with friends, family or support groups can help reduce feelings of isolation and lift your mood. Reach out to loved ones or join a local group or class to stay socially active and connected which can help reduce symptoms of depression.

If the symptoms of SAD persist, talking to a therapist can be beneficial. Cognitive Behavioral Therapy (CBT) can be effective for SAD, thereby, helping you manage negative thoughts and build healthier coping mechanisms. A mental health professional can offer support tailored to your specific needs.

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