Summer's Glow: Getting Ahead of Seasonal Affective Disorder for a Brighter Winter
Summer is finally here! Long, warm days, holidays, and for many a more relaxed routine are things you may have looked forward to all winter. If you're someone who has experienced Seasonal Affective Disorder (SAD), you may be worried about what will happen when the weather cools and the days are no longer sunny into the late evening hours. Worrying too much about it now could take away from enjoying the summer, but by planning a strategy now, before you need it, you may feel more in charge of getting ahead of SAD.
People with SAD have a seasonal pattern of mood changes, that may include depression, irritability, low motivation, reduced energy, sleep problems, changes in appetite, and lack of interest in activities they usually enjoy. Once the daylight hours increase, people with SAD start to feel more like themselves again. In 2020, the American Psychiatric Association estimated that about 5% of the US population is affected by SAD. People who live in the northeast may be more vulnerable due to long, dark winters.
Moving to a climate with more sun isn't a reasonable option for most people, but the good news is that there are things you can do now to build your resources to cope with this condition and make the fall and winter much more enjoyable.
Strategies for getting ahead of S.A.D:
1) Build in physical activity a few days a week. It doesn't have to be much, but consistency helps. Talk to your doctor about activities that are safe for you to do on a regular basis, and find something that you genuinely like to do. Starting this now when it's easier will establish a routine, so that in the fall it will have already become a habit.
2) Ask your doctor about having your Vitamin D and/or other blood levels checked. Vitamin deficiencies can worsen SAD, and for some people, a supplement has been very helpful.
3) Consider getting a full spectrum light box. There are people who credit daily use of a light box with a reduction in SAD symptoms. Follow the directions for your specific light. Also, consider the amount of overall lighting where you spend most of your time. Keeping things bright really can help.
4) Keep a mood journal, even now. Noticing the ups and downs that happen all year around can be a healthy reminder that days (and seasons!) are not all good or bad.
5) Do what you can to eat well, have a good bedtime routine, and moderate or reduce your use of alcohol. While this doesn't prevent SAD for most people, it helps build a stable foundation that makes symptoms more manageable if they occur.
6) Start or continue enjoyable hobbies now, and if you can, spend more time outdoors. See your family, friends and build up your support network. That way, it will already be in place if your mood starts to change.
7) Talking to a counselor can help you gain perspective now, so that you will have more confidence using your skills when fall approaches. Cognitive behavioral therapy is an evidenced based treatment that can be particularly helpful for prevention and treatment of SAD.
8) If the above have only provided some benefit, talk to your doctor about antidepressant medications. These have been incredibly helpful for people when lifestyle habits are not enough.
Seasonal Affective Disorder is very real, but with support and strategies, you can enjoy your life all year round. You've got this!
