Winter may be the most wonderful time of the year for some people, but it can be challenging for others. Dealing with shorter days and cold weather can make anyone feel a little down. But if you notice your mood changing with the seasons, you may have seasonal affective disorder (SAD). There is good news, though. There are ways to overcome SAD and improve your overall well-being.
What Is Seasonal Affective Disorder?
If you have persistent depression as the seasons change, you may have SAD. Though it most commonly occurs during the fall and winter months, SAD can also appear during spring and summer. You may be more susceptible to SAD if you’ve experienced depression in the past or if SAD runs in your family. Symptoms of SAD tend to overlap with depression and can include the following:
- Lethargy (i.e., fatigue and listlessness)
- Overeating and weight gain
- Undereating and weight loss
- Difficulty concentrating
- Oversleeping or trouble sleeping
- Feelings of hopelessness
- Lack of interest in activities that were once enjoyable
The main difference between depression and SAD is that SAD occurs during the same season every year and improves when that season ends.
How to Treat SAD
There are plenty of ways to improve your mood naturally during the winter. They include eating a healthy diet, regular exercise, adequate sleep, socializing regularly, and supplemental light therapy. In addition, try to get as much natural sunlight as possible, even if it’s cold outside. It can also help to limit your caffeine and alcohol intake, as they can negatively affect your sleep quality and mood.
It’s important to talk to your primary care doctor about any symptoms you are experiencing. If your provider offers it, a virtual visit lets you connect with them from the comfort of your own home. If lifestyle changes aren’t enough, your provider may prescribe antidepressants. Remember that it can take some trial and error to find the right medication for you, so don’t be discouraged if it takes time to notice results. Consider talking to your provider before the season begins to stay ahead of SAD.
Therapy can also be a great addition to your wintertime routine. Talking with a professional can help you lower your stress, identify and change negative thought patterns, and learn other lifestyle changes you can make to cope with SAD. AmeriHealth New Jersey members can find a behavioral health provider through Quartet at no additional cost.
If you or someone you know is in immediate distress, you can reach the Suicide and Crisis Lifeline 24 hours a day by calling 988 or using the Lifeline Chat. Free and confidential emotional support is waiting for you if you need it.
