Written by Caitlyn Warner, Mental Health Clinician, Center for Counseling and Wellness
Seasonal affective disorder, or SAD, is a type of depression related to changes in seasons. For most people with SAD, symptoms start in the fall and continue into the winter months.
Below are a few tips and tricks to help you and your loved ones deal with SAD this winter season.
Use Bright Light Therapy (Phototherapy)
Sit in front of a light box (10,000 lux white light) for about 20–30 minutes each morning after waking up. This helps stimulate natural daylight and improves mood. Important: Do not look directly at the light.
Light therapy is often the first treatment method for SAD.
Prioritize Natural Light and Outdoor Time
Increase exposure to natural daylight by opening blinds/curtains, sitting near windows, or arranging lunch-time walks. Even short daily natural-light exposure can help.
Research shows that short-term exposure to natural environments is associated with improvements in depressive mood.
Engage in Regular Physical Activity
Exercise (walking, yoga, home workouts, etc.) helps release endorphins, reduce stress, and counteract the fatigue and low energy common in SAD.
Exercise three to four times weekly for 15-30 minutes.
Maintain a Consistent Sleep Schedule and Sleep Hygiene
Go to bed and wake up around the same time every day. Avoid oversleeping or long naps, this can worsen mood and disrupt circadian rhythm.
Minimize screen time/ exposure to blue artificial lights before bed. This will help the body relax naturally, which will reduce disruption for the circadian rhythm. A disrupted circadian rhythm may contribute to SAD.
Keep Social Connections and Maintain Meaningful Activities
Isolation can worsen SAD symptoms. Attempt to stay connected with friends, family, sports, or clubs, even when you don't feel like it.
Engage in hobbies or meaningful goals (even small goals). This is called behavioral activation, which helps combat low mood and low motivation.
Look for Additional Help
If you or someone you love is experiencing symptoms of SAD, contact the Center for Counseling and Wellness at Family Services of NW PA to schedule an appointment with one of our Mental Health Clinicians.
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