Feeling the winter depression and seasonal gloom of the winter months? Seasonal Affective Disorder (SAD treatment) is a recurring seasonal depression that affects on average about 1 to 2 percent of the general population, particularly women and young people, during certain months of the year. A milder form of seasonal mood disorder may affect as many as 10 to 20 percent of people. Some people experience summer depression, though many feel the symptoms of seasonal depression during winter months, hence the term: "winter blues treatment." For the sake of this article, we will be focusing solely on the latter, though many of the SAD therapy tips and seasonal wellness strategies to dealing with SAD symptoms could also be applied to those impacted during other months throughout the year.

Symptoms & Causes of SAD:

Though people may have varying experiences related to seasonal affect disorder and at different degrees of intensity, the most common symptoms of SAD include (according to the DSM-V):

Feelings of hopelessness and sadness
Hyper-insomnia or a tendency to oversleep
A change in appetite, especially a craving for sweet or starchy foods
Weight gain
A heavy feeling in the arms or legs
A drop in energy level
Decreased physical activity
Fatigue
Difficulty concentrating
Irritability
Increased sensitivity to social rejection
Avoidance of social situations
Thoughts of Suicide

On top of the SAD symptoms listed, feelings of seasonal depression symptoms like guilt, a loss of interest or pleasure in activities previously enjoyed (including decreased libido), ongoing feelings of winter depression symptoms like hopelessness or helplessness, substance use to cope, seasonal sleep disorders, and/or physical symptoms may also be indicative of Seasonal Affective Disorder treatment needs.

Though exact causes for SAD diagnosis are unknown, much of the SAD research points to decreased daylight exposure and amount of direct sunlight which impinges on the body's natural production of certain mood-regulating chemicals that boost mental wellness while also impacting our natural circadian rhythm disorders. Serotonin imbalance and melatonin production, which regulate sleep patterns, feelings of seasonal fatigue, and mood regulation all shift during winter depression months with reduced sunlight exposure, adding to symptoms of seasonal affective disorder during this time.

Prevention:

Here are some quick tips and tricks to preventing the symptoms that often accompany seasonal affective disorder:

Seasonal Vitamin D therapy. Taking vitamin D supplements in the grey winter months is somewhat helpful, while getting natural light therapy is most impactful. If you don't have access to much sun, a SAD light therapy lamp can help.
SAD exercise treatment. Boosting endorphins and mood enhancing brain chemicals like serotonin can really help with the seasonal depression symptoms that come throughout the season (especially if done outside with the combined positive impact of light exposure). Specifically doing cardio with a bilateral rhythm, at a pace using both sides of the body alternately, can be super helpful to boost seasonal mood.
Winter depression social support. Though many imagine a winter snuggled on the couch, in front of the fire with hot chocolate and a good book in hand, the reality of that image can become seasonal isolation and lonely if done repeatedly over time. Don't be afraid to make social connections, attend seasonal social activities (even if you feel resistant), have community gatherings or craft nights, go out with someone old or new. Even doing the snuggled up reading session at a cafe or with someone next to you could be more uplifting than alone. If you feel none of these are possibilities, joining SAD support groups, mental health volunteering at the local homeless shelter or for your favorite cause may be a better alternative option.
SAD nutrition therapy. There may be temptation to eat more foods that cause your sugar levels to spike, whether that's high-sodium, high-sugar, or high-fat foods and drinks. Cultivating seasonal mindfulness around what you're taking in, how, and when, can have a great influence on overall mood management. If you know you'll be indulging more at the upcoming holiday parties, perhaps food prepping healthy meals for your work week becomes your balancing act of choice. Maybe it's hitting the gym, sauna, or steam room to sweat it out after.
Seasonal wellness routines. Some people find mindfulness practices of any kind - meditation or reciting prayer, preparing tea, building fire, cooking, doing face masks, crafting, playing music, going to your religious place of worship, nature therapy, and/or seeking SAD counseling as useful for resetting the system and finding a sense of groundedness. Getting creative with this opens up a whole realm of possibility.
Mood-boosting activities. Whatever brings you joy, makes you laugh, gives you that buzz of excitement, even if it seems long ago that you felt that - go do it. Even a memory of a fun time can uplift the seasonal mood and wake up the body. Maybe it's dancing at a venue to your favorite band/dj or alone in your house, laughing with others or by yourself watching your go-to stand up show, heading on a spontaneous daytime adventure to that place you've been hearing about, or just going on a drive while listening to your favorite songs. Incorporating child-like fun into our lives keeps us feeling lighter, even when the sky is grey.
SAD psychotherapy treatment. Sometimes we need more professional support in figuring out what's happening on a deeper internal level to really get the seasonal depression relief we're looking for. As the holidays approach, some may feel holiday anxiety about reuniting with families, old wounds resurfacing, the pressure to please, etc. If your seasonal affect disorder is getting to a point where more therapeutic support could be useful in discovering what's needed to heal, don't hesitate to reach out to a mental health professional in your area. Psychology Today offers a comprehensive list of SAD therapists to peruse through, organized also by location, specialty, and more for easier access.
SAD medication treatment. For those suffering from more severe cases of seasonal depression or where none of the above treatment methods seem to help, antidepressant medication may be in order. Talk to your therapist or get in contact with a psychiatrist who can help you find a depression medication that is right for you in dealing with your SAD symptoms.
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If you are needing support with your symptoms of Seasonal Affective Disorder, feel free to reach out. Dana Andrews with True Nature Psychotherapy offers anxiety therapy, PTSD and trauma therapy, and couples therapy online anywhere in California. Reach out today with any questions or to schedule a free and confidential phone consultation.