Seasonal Affective Disorder Awareness Month
December is Seasonal Affective Disorder (SAD) Awareness Month, a time to highlight this type of depression linked to shorter days in fall and winter, focusing on symptoms like low mood, lack of energy, and increased sleep, while promoting awareness, support, and treatments like light therapy, regular exercise, healthy diet, and connection with others to manage its impact.
To overcome sadness, acknowledge your feelings, engage in self-care activities like exercise and healthy eating, maintain social connections, and seek professional help if sadness persists. You can also express your emotions through creative outlets like journaling, find comfort in simple pleasures, or focus on what you can control while accepting what you can’t.
SAD is a type of depression that occurs during specific seasons, often starting in fall/winter and ending in spring.
Symptoms include:
− Sadness
− Irritability
− Low energy
− Oversleeping
− Cravings for carbs
− Difficulty concentrating
− Loss of interest in activities
Seasonal Affective Disorder (SAD) often triggers intense cravings for carb- and fat-rich comfort foods, leading to overeating and weight gain, as these foods provide temporary serotonin boosts and energy, but some individuals experience the opposite: loss of appetite, nausea, and unintentional weight loss, both due to the depressive state and potential biological shifts from reduced sunlight affecting mood and energy. Your mileage may vary. To combat the symptoms of SAD, try the following.
− Increase your exposure to light. Get natural light daily, use light therapy boxes, or brighten your home.
− The best way to get natural light and fresh air is to spend time outside. − Stay active. Regular exercise, even a short walk, can improve your mood. − Maintain routine by sticking to consistent sleep and meal schedules.
− Connect with others and combat isolation by staying in touch with friends and family. We have so many outlets for connection these days. You can try a video call with people you haven’t seen in a while. You can also look at SAD support groups, pages, and chats.
To lift your mood with Seasonal Affective Disorder (SAD), focus on nutrient-rich foods like fatty fish, leafy greens, nuts & seeds, berries, bananas, whole grains, and dark chocolate, as these provide omega-3s, B vitamins (like folate), magnesium, and tryptophan to support serotonin/dopamine production, stabilizing energy and mood, while limiting processed items that worsen symptoms.
Avoid substance abuse. Stay away from excessive or new use of alcohol, nicotine, and other non-prescribed drugs, as they can worsen your mood and mental health. Also try to avoid overwhelm by breaking down large tasks into smaller, manageable steps, delegating what you can, and focus on what you can control, rather than things you can’t.
Allow yourself to feel sad. Denying or ignoring your emotions can make them worse. It’s okay to not feel okay. Be patient. Healing takes time. Don’t pressure yourself to snap out of it and be gentle with yourself throughout the process. Writing down your thoughts can help you understand and process what’s causing your sadness
If your sadness is persistent, getting worse, or interfering with your daily life, consider seeing a doctor, counselor, or other mental health professional. Talk therapies like Cognitive Behavioral Therapy (CBT) can teach you healthy coping mechanisms and help you change negative thought patterns.
For more help or to get an appointment, write to us on our website or call (585) 442-6960.
