Welcome, dear readers, to a worthwhile guide on Seasonal Affective Disorder (SAD).

As the seasons change and the sunlight dims, many individuals find themselves facing the grips of this condition, which affects millions of adults worldwide. If you find yourself feeling down, dragging through the day, or craving carbs and solitude, you might be among the millions struggling with this seasonal mood disorder. Whether you have experienced symptoms yourself or know someone who has, understanding and addressing this challenge is essential for regaining control over your emotional well-being. Symptoms can weave their way into our home and work life, so it’s important to address them head on. 

Together, we will shine a light on this disorder and learn how to embrace our inner strength to overcome it. I welcome you to explore tips and tricks below, that you can use to help address this very unwanted guest. Be sure to stay until the end, as I have BONUS material that may provide the greatest relief. It is worth checking out! 

Embrace the Power of Light:

When the sun goes down early and the sky turns grey, it's easy to feel down in the dumps. There is a scientific reason behind this – lack of sunlight can trigger changes in your brain that affect your mood, sleep, and appetite. One effective way to counteract this is to increase your exposure to artificial light. Many people report benefits in using a light therapy box or bright light lamp for at least 30 minutes a day. If you work in a gloomy office, ask your employer about getting some full-spectrum lighting installed. Even small changes like opening your blinds or going for a walk during daylight hours can make notable differences.

Pro Parent Tip: I have found that turning these lights on in a child’s bedroom at least 30 minutes prior to their scheduled “wake” time, can make morning routine easier and more enjoyable.

Get Physical:

Exercise is one of the best things you can do to fend off SAD. Not only does it release mood-boosting endorphins, but it also helps regulate your sleep and appetite. Depressive symptoms often manifest physically by disturbed sleep, reduced energy, changes in appetite, body aches and increased pain perception. Studies have shown that movement helps in different ways and is proven effective at alleviating symptoms. If the skiing and snowboarding winter activities aren’t your jam, there are tons of winter indoor and outdoor activities to keep you active (stay tuned until the end for the best one yet!). 

Pro Tip: Get others to hold you accountable by teaming up with others or asking theme to check in on your exercise routine. Remember, anything worth doing is worth doing for 15 minutes. If you need: Get out, set a timer, and start small.

Eat Happy Foods: 

When you're feeling low, it's tempting to reach for comfort foods like pizza, mac and cheese, or ice cream. Unfortunately, those foods can actually make things worse (I’m talking about you, cheese curds). High-carb, high-fat foods can disrupt your blood sugar levels and lead to crashes and cravings. Instead, focus on nourishing foods that will help you feel full and satisfied. Knowing what foods feel your body and why can make a huge difference on your emotional health and get you through these cold months. Foods rich in vitamin D (like salmon, eggs, and mushrooms) and omega-3 fatty acids (like walnuts, chia seeds, and flaxseed) are reported to help boost your mood and energy levels.

Pro Tip:  A warm, hearty bowl of soup or chili on a cold day is an easy way to get in key nutrients your mind and body needs. 

Connect with Others:

If you are experiencing more than “hibernation mode” during this time of year, know that you are not alone. One of the hardest things about SAD is feeling isolated and disconnected from others. Even if you're not in the mood for socializing, it's important to make an effort to connect.  Making (and following through) a date with a friend for coffee or a movie, joining a winter activity league, or volunteering at a local charity. We are social creatures and thrive on social interactions. Make the effort to follow through with scheduled engagements, even if the motivation isn’t there. Many studies have now shown how satisfying relationships with others increase a person’s quality of life.

Two for One Tip: Engaging your family in these activities can also instill healthy values in your children in addition to getting the social connectedness. 

There you have it– four simple but effective ways to address symptoms of SAD.

Now for the BONUS material! 

Dr. Lacey Schmidt, well known Psychologist in the Madison, Wisconsin area for specializing in anxiety and depression, is offering a fantastic 6 week group to get you more strategies and increased skills to provide you with the ultimate tool kit to get through the winter months. This group is held during your daytime lunch hour, so you can get in, get connected, and get on with your life! For more information and to sign up to this exclusive group, click here.

For many of us, a combination of light, exercise, healthy eating, and social connection can go a long way toward improving our overall well-being. If you're feeling seriously depressed or unable to cope, it's important to seek professional help.  To learn more about Seasonal Depression from a therapist who specializes in this subject, click here.