Signs of Seasonal Affective Disorder (SAD) and 5 Things You Can Do To Feel Better Fast

Jan 28

Do you ever wonder why when the days get shorter and the temperatures drop, you find yourself feeling a little more tired, unmotivated, or even down? While this is a natural part of the changing seasons, for some, it can be more than just a passing mood. Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter months when daylight hours are shorter. It can impact mood, energy levels, and overall well-being, making it important to recognize the signs early on.

1. Low Mood

Persistent feelings of sadness, hopelessness, or irritability that last for weeks, especially when the weather turns cold, are common indicators of SAD.

2. Fatigue

Unexplained tiredness, even after a full night's sleep, is another red flag. People with SAD often feel drained and have low energy to get through the day.

3. Sleep Changes

SAD can cause excessive sleepiness or, conversely, trouble falling asleep. You may find yourself sleeping more than usual but still feel tired.

4. Carb and Sugar Cravings

Craving comfort foods like pasta, bread, or sweets is common. These foods can temporarily lift your mood but may lead to weight gain and worsen symptoms.

5. Loss of Interest

If activities that usually bring you joy feel draining or uninteresting, it might be a sign of SAD. This can include everything from hobbies to social events.

6. Social Withdrawal

People with SAD often isolate themselves more during the winter months, avoiding social gatherings and preferring solitude.

7. Trouble Concentrating

Difficulty focusing, making decisions, or remembering things can also be a sign that SAD is affecting your mental clarity.

8. Physical Symptoms

Headaches, muscle aches, or digestive issues might accompany the emotional symptoms of SAD.

9. Increased Stress Sensitivity

You may feel more overwhelmed or emotional than usual, finding everyday stressors harder to manage.

What to Do About SAD

If you’re noticing these symptoms, here are 5 things you can do to help yourself:

Light Therapy: Exposure to bright light can help regulate your mood.
Exercise: Physical activity boosts serotonin and reduces symptoms of depression.
Vitamin D: Low sunlight can cause vitamin D deficiency, so supplements may help.
Therapy: Therapy can help shift negative thinking patterns and find strategies to regulate your nervous system when feeling this way.
Self-Compassion: Using the knowledge you have about SAD to be gentle and compassionate with yourself, rather than shame yourself for feeling this way.

If you recognize these signs in yourself, let's work together to help you find relief. With the right strategies, SAD is manageable, and you can learn how to cope and feel better.

Lauren Brown