Battling Seasonal Affective Disorder
As the days grow shorter, the morning air turns colder, and the excitement of the winter holidays has faded, many people experience a feeling of sadness coming over them. The interest they once had in family gatherings, catching up with friends, and going to events has turned into a complete disinterest in doing anything.
While many can move forward and continue their daily routines, others may find themselves feeling lethargic, moody, and unable to shake off what’s known as the “winter blues.” This form of sadness is often linked to Seasonal Affective Disorder (SAD), a type of depression that occurs in the late fall and early winter months and usually subsides in the spring or summer.
According to the Mayo Clinic, symptoms may start out mild and become more severe as the season progresses. Some of the signs and symptoms of SAD include:
- Feeling listless, sad, or down most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy and feeling sluggish
- An increased desire to sleep
- Experiencing carbohydrate cravings, overeating, and
weight gain - Having difficulty concentrating
- A low mood that’s tough to shake
- Having thoughts of not wanting to live
Early treatment can prevent complications, particularly when SAD is identified and treated before the symptoms worsen.
“The best management of SAD involves strategies that attend to an individual’s mental, physical, and emotional well-being,” psychologist Christopher Fisher, director of adult outpatient psychiatry at Northwell’s Zucker Hillside Hospital in Queens, New York, told the New York Post.
Fisher shared six suggestions with The Post on how to tackle seasonal depression and maintain a sense of purpose during the darker months.
1. Engage in meaningful activities
Fisher suggests identifying what matters most to you—such as family, health, creativity, or community—and incorporating these core values into your daily routine. For example, if your health is a priority, add physical activity to your day, such as walking, going to the gym, or taking an exercise class at a community center. If family is important to you, arrange to meet with family members frequently or communicate regularly through phone calls, texts, or video chats if they do not live nearby.
In tough times, participating in meaningful activities can provide a sense of purpose and satisfaction, elevate your mood, and bring structure to your day.
2. Set small, achievable goals
If you feel overwhelmed by your daily routine, Fisher suggests setting small goals to achieve each day.
“Whether it’s crossing something off your to-do list, such as home organization, or completing a home project or an errand, completing small tasks can build momentum and motivation for achieving larger goals,” Fisher said.
3. Embrace the outdoors
It’s natural to want to stay inside, particularly in the winter when it’s snowy, cold, and blustery. But Fisher suggests getting outside as much as possible, even if the weather is bad. It’s not just about being physically active, as much as it is about being exposed to natural light.
Exposing yourself to a natural light source, like the sun, has several benefits, including;
- Regulation of the body’s circadian rhythm, often called the body’s natural 24-hour “internal clock.” The circadian rhythm regulates the sleep and wake cycles, hormone production, and other physical, mental, and behavioral changes that occur over 24 hours.
- Improved sleep
- Increased intake of vitamin D, a vital nutrient that decreases the risk of bone loss, heart disease, and depression
- Improvement of overall well-being
Fisher recommends taking breaks outside whenever possible, even if it’s just for a few minutes. Try walking or exercising outside for at least 20 to 30 minutes daily to boost your mood and increase serotonin, the “feel-good hormone.”
4. Create an enjoyable evening routine
After a busy day of work, school, and other activities, spending time with family and friends in the evening is a way to reconnect socially and emotionally with them and discuss the concerns of the day.
“Just because the sun goes down earlier doesn’t mean your social life should shrink,” Fisher said. “Make plans for social activities, whether virtual or in person. Connecting with others can be a great mood booster and provide much-needed interaction during colder months.”
5. Challenge negative thoughts
Fisher noted that SAD can trigger feelings of hopelessness, lethargy, and a sense of “why botherness.” It’s important to recognize these feelings as they come up—and gently challenge them.
“More times than not, we find there is more evidence against these thoughts than in support of them,” Fisher explained. “You might remind yourself that these feelings are temporary and that you’re taking positive steps to manage them.”
6. Practice self-compassion
“Be kind to yourself if you’re struggling to maintain motivation or energy,” Fisher said. “Acknowledge the difficulty and give yourself credit for taking steps to manage your mental health.”
Fisher suggests reminding yourself that you can have a difficult day and still engage in activities that bring you joy or satisfaction.
“It is our own mindset that can keep us stuck in unhealthy patterns,” he said.
Source Links:
https://nypost.com/2025/01/02/health/psychologists-6-tips-for-battling-seasonal-affective-disorder/
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
https://www.healthline.com/health/natural-light-benefits#benefits