The holiday season may conjure up some wholesome memories: families gathered around the fireplace or the dinner table, kids sledding down the local hill, or townspeople congregating at a local outdoor market. But the pressure to live up to those fantasy images can be intense for anyone. If you’re one of the millions of people struggling with seasonal affective disorder (SAD), you may be tempted to crawl back under the covers until spring. Fortunately, there are several proactive steps you can take to prevent or manage seasonal affective disorder in winter.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is often confused with the holiday blues. As mentioned above, many people experience sadness or stress during this time of year. But according to the National Institute of Mental Health, SAD is actually a type of depression. It can last anywhere from four to five months, depending on its severity and where you live. There are two different types of SAD: summer-pattern and winter-pattern, with the winter-pattern version being the most common.
Seasonal affective disorder shares many symptoms with major depression. The biggest difference is that SAD symptoms come and go with the seasons, while major depression sticks around all year long. Everyone is different, but most people with winter-pattern SAD will experience some or all of the following:
- Feeling sad or down most days
- Lack of energy and motivation
- Loss of interest in once-loved activities
- Sleeping too much
- Overeating
- “Hibernating,” or avoiding social gatherings
- Feeling hopeless or worthless
- Difficulty concentrating
What causes SAD?
Seasonal affective disorder is linked to changes in the amount of daylight throughout the year. People with winter-pattern SAD may have lower levels of a brain chemical known as serotonin, which helps regulate mood. Sunlight stimulates serotonin production, so the shorter days of winter can cause symptoms to occur. If you have a vitamin D deficiency, you may feel even worse, since this vitamin helps to regulate serotonin activity in the brain. People with winter-pattern SAD often create an overabundance of melatonin as well, which can lead to excessive sleepiness.
SAD often goes hand in hand with other mental health conditions, such as bipolar disorder or ADHD. However, it can also occur alone. Women and those living far from the equator are more likely to experience SAD.
Coping with seasonal affective disorder
Fortunately, SAD is relatively easy to treat or even prevent altogether. First, start by giving yourself some grace. This time of year isn’t easy, and it’s OK not to be OK. Don’t force yourself to attend social events when you simply aren’t feeling up to it.
The biggest help for many people who are dealing with symptoms of SAD is light therapy. Sitting in front of a 10,000-lux light box (approximately 20 times brighter than standard indoor lighting) with a UV filter for 30-45 minutes each morning can help compensate for the lack of natural sunlight. Note that while you can buy a light box online, it’s always best to check with your doctor first. If you have certain eye conditions or take any medications that can cause sunlight sensitivity, this may not be the best solution for you.
Your doctor might also recommend supplemental vitamin D. Since a lot of people with seasonal affective disorder have a vitamin D deficiency, taking a supplement can often help. But it’s important to get your levels tested rather than assuming that this will work for you.
Also, be sure to get as much natural sunlight as possible. Light therapy and supplements are valuable tools, but they can’t match the immense mental and physical health benefits that spending time outdoors can provide. Whether you take up a winter sport or bundle up and go for a stroll, try to get outside during daylight hours at least briefly every day.
Managing holiday stress
If you’re already coping with SAD, piling on stress will only make you feel worse. Try these tips to keep your holiday-related stress to a minimum:
- Set boundaries. You don’t have to spend time with people who make you angry, anxious, or upset, even during the holidays. Focus on seeing those who help you feel uplifted and valued.
- Manage your time and money. Develop (and stick to) a realistic holiday budget with categories for everything from decorations to gifts. Do the same with your time. If something doesn’t work for you based on your time and resources, decline politely.
- Put self-care on your calendar. It’s easy to get caught up in the whirlwind of holiday events, but if you don’t take care of yourself, you won’t be any good for anyone else. Schedule time on your weekly calendar for activities that bring you joy.
When to see a professional
Self-care isn’t always enough. SAD is a form of depression, and it often requires professional assistance. Talk therapy and antidepressants are just two resources that may help. If you’ve tried the tips above and are still feeling down, consider reaching out to a mental health professional, such as a therapist.