Don't get SAD this fall and Winter

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​Don't Get SAD This Fall & Winter

​​Depending on where you live, the fall and winter months can be cold, damp, cloudy, and downright dreary. The holidays can add an extra layer of stress with family and social obligations, gift-giving and office parties, and before you know it, you may find yourself falling into old, unhealthy habits as a way to cope. You may start eating more sweets and unhealthy snacks, drinking more alcohol and engaging in other unhealthy behaviors. This can lead to a loss of energy and motivation for exercise which can then contribute to increased stress and feeling “blue.” 
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What Is Seasonal Affective Disorder (SAD)?
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SAD or seasonal affective disorder is a depressive disorder that most often occurs in fall and winter. However, It is not to be confused with the common “winter blues” just described. Symptoms of SAD include fatigue (regardless of the amount of sleep one gets) and weight gain associated with overeating, particularly high-carb treats and sweets. It is associated with higher levels of distress and interference with daily functioning than what most experience in the darker, colder months.
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According to the American Psychiatric Association, SAD has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. With seasonal changes, people’s biological clocks or circadian rhythms can fall out of step with their daily schedules. Symptoms of SAD may require the help of a mental health practitioner. 

Whether SAD or Just Blue, Take Action

You (or anyone) can benefit by being proactive and taking steps now to improve your health and wellness so that you’re better prepared to deal effectively with the challenges of fall and winter. Following are tips to give you a better chance of preventing the winter doldrums:  

1. Give yourself permission to say “no” or turn down invitations for holiday parties that could incite high anxiety. Spending time with family members, friends and neighbors that lead you to excessive levels of anxiety and depression may not be necessary. Choose what you attend wisely.
2. Give yourself permission to not repay every gift given to you (with a gift from you). Tit for tat isn’t necessary and can cause anxiety, especially if you find yourself struggling financially this season. True friends will love you regardless. If you feel it necessary, make them a gift or write them a card. After all, it’s the thought that counts.
3. Spending time with certain family members can agitate us, or increase stress, anger, or sadness. It may make sense to avoid getting together with these family members. Other times, they may be unavoidable in which case, try to be mindful of what you feel and think so that you can increase your chances of responding more thoughtfully, carefully and respectfully.   
4. Schedule regular time with people you love and enjoy spending time with. Quality time with people we love is helpful in times of stress.
5. Do things that bring you joy such as listening to music, baking, being creative, or establishing less stressful, new traditions with friends and family members.
6. Take advantage of the days when the sun is out by exercising outside. Bundle up and take a walk. By absorbing sunlight, you are treating your body to Vitamin D—a vitamin the body can lack in darker months. Vitamin D helps the body use the calcium in your diet.
7. Break from the same old routine. Try something new such as a new food, restaurant, form of exercise, or activity. Doing so can lift your spirits, if only just a bit.
8. Treat yourself. Warm baths, meditation, long walks, movie with a friend, a date night, dinner with a friend, or a massage could be just what you need to improve your mood.
9. Try light therapy. This requires sitting in front of a light therapy box that emits very bright light (and filters out harmful ultraviolet (UV) rays) for about 20 minutes or more a day. Improvements may occur within one or two weeks of treatment. You’ll want treatment to continue through winter so you don’t risk relapsing. Begin light therapy in the early fall to prevent symptoms.
10. Abstain from alcohol and drugs. Alcohol is a depressant. While it is very common for people to drink alcohol at holiday parties and gatherings, it does not need to be. Drugs may be used an escape from the pressures of the holidays and winter months. Both are harmful even in small amounts. You may need professional help to get you through the holidays without partaking in alcohol and drugs, and that is ok.  
11. If you continue to struggle, do not hesitate to call a therapist. Talk therapy with a counselor, social worker or psychologist can help. It is their job to understand you, listen, support you and help you identify and use healthy ways of coping. Compass Point offers Care Connect, a service where clients can be seen by a licensed professional within 48 hours of their call.
12. Medication may also help. Talk to your physician about what you’re experiencing. He or she may prescribe an antidepressant medication in addition to working with a therapist, as the combination of both is often helpful to those experiencing high levels of anxiety and depression.

​If your depression is severe or if you have suicidal thoughts, please consult a doctor immediately, seek help at the closest emergency room or call the National Suicide Prevention Lifeline – 800-273-TALK (8255).

REBECCA MORRA, MA, LPC

​Rebecca has a Master of Arts degree in Clinical Mental Health Counseling from Xavier University, and extensive experience and training in cultural diversity. With nearly 20 years of experience working in healthcare settings, Rebecca is committed to filling in the gap for those who suffer from chronic (or acute) illness or medical trauma by treating their emotional and psychological health.
Rebecca’s interests and experience also include (but aren’t limited to) anxiety, grief, depression, women’s issues, emerging adulthood, parenting and cultural diversity. She enjoys working with all ages and often engages in wellness, creativity and mindfulness. 
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