Seasonal Affective Disorder is believed to impact about 5% of the population, however this may not account for those who already suffer and/or are diagnosed with other mental health disorders including Major Depressive Disorder (non-seasonal type) and Bipolar disorder- both of which complicates and increases risk for SAD.
One of the most important things to understand about SAD is its relationship to the sleep-wake cycle. Not enough sunlight in the Fall and Winter months (or too much in the Spring and Summer for some people experiencing SAD) disrupts our levels of melatonin, a hormone produced by a naturally occurring chemical in our brain called Serotonin, which impacts our circadian rhythm—also known as our sleep-wake cycle. This info can guide us to making decisions that are in the best interest of regulating our sleep - wake cycles as best as is possible.
To help manage the symptoms while they are upon us, here are a few tips:
Light Box Therapy. Increasing the amount of light we can get from the sun is particularly more difficult with the shortened hours of daylight. A Light Box- 15 minutes a day can help you body naturally increase the amount of melatonin it creates. In turn better sleep and an easier time regulating mood.
Get some movement. Easier said than done when you are feeling sad and/or depressed so I give this tip without minimizing the momentum we have to muster up in order to either add this in or keep it going in the colder and darker months. Give yourself permission to move for 15 minutes. This should help build motivation for more or just allow yourself to hit the 15-minute mark 2 times a day.
Increase your therapy sessions if you are spaced out during this time of year as a part of regular maintenance and support.
Buddy system. Share your struggle with a trusted friend, family member, therapist, or support group member. Check in with each other.
Nourish yourself with foods dense in vitamins and nutrients. Vitamin D supplements are especially important this time of year.
Meditate and involve yourself in activities that historically help you find pleasure. This is increasingly difficult during episodes of depression so the goal is not to shame yourself if you are struggling but to radically accept yourself, exactly as you are.