Understanding Seasonal Affective Disorder (SAD) and the Holiday Season

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As the days grow shorter, many people may feel an inexplicable shift in their mood. While some of this can largely be attributed to changes in daylight, for others, it signals the onset of Seasonal Affective Disorder (SAD). SAD is more than just feeling "the end of summer/ winter blues." It’s a legitimate form of depression that can impact your daily life. As we enter the holiday season—a time often depicted as joyful and celebratory—SAD can feel even more overwhelming. It’s really important that you understand this condition, along with why it happens and how it’s influenced by more than just the weather.

SAD is a type of depression that typically occurs during a change of season, often starting in late fall and continuing into winter. You might not realize it, but some individuals might experience a lesser-known version of SAD in the summer months. (You know those people that hate summer, well, for them…this might be what’s happening.) Common symptoms include low energy, changes in sleep and appetite, difficulty concentrating, loss of interest in activities, and feelings of hopelessness or sadness. For some, these symptoms can escalate to feelings of worthlessness, making it hard to function in everyday life. While SAD shares many characteristics with other forms of depression, what distinguishes it is its seasonal pattern. People with SAD generally feel better in the spring and summer months, but as the light shifts and winter time approaches, they start to slip into a depressive state.  

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At first glance, SAD might seem like it’s all about the weather. The most accepted theory revolves around the decrease in daylight during the winter months. Our circadian rhythms, which are basically the natural processes that regulate our sleep-wake cycle, are influenced by light exposure. When there’s less light, our bodies may produce more melatonin, which is the hormone that makes us feel sleepy. On top of that, serotonin levels, which regulate our moods, can drop with reduced sunlight, contributing to feelings of depression. The worst part is that holiday season stressors can definitely exacerbate these feelings. The pressure to be cheerful, attend gatherings, and meet family or financial expectations can weigh heavily on someone who is already battling with the effects of SAD. This time of year may also bring unwanted reminders of loss or unresolved family dynamics, amplifying feelings of sadness or isolation. 

Depression makes it a whole lot harder to maintain healthy habits necessary to combat it, which can lead to a vicious cycle of poor sleep, unhealthy eating, and isolation—things that further fuel depression. Aside from just managing symptoms, handling SAD in advance allows you to enjoy this time of year. The holiday season, despite its stresses, is also a great opportunity for connecting with others, reflecting on the year, and winding down after a long year of work. On the flip side, ignoring SAD would cause you to miss out on these moments.

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One thing that is crucial to remember is that SAD, like other kinds of depression, doesn’t just “go away” on its own. It requires a lot of intentional work and professional treatment, lifestyle adjustments, and self-care practices can make a profound difference in your quality of life.

Here are a couple of steps on how to manage SAD:

1. Light Therapy: This is one of the most common treatments for SAD. It involves exposure to bright light that mimics natural sunlight, which can help regulate your circadian rhythm and boost serotonin levels, improving mood.

2. Stay Active: Fitness is known for its abilities in increasing endorphins and serotonin within the body, which naturally decrease the effects of therapy. Even a little walk outside during daylight hours can make a huge difference.

3. Maintain a Routine: While the natural inclination during this period is to just stay in bed, keeping a regular sleep and meal routine can help stabilize your mood. Avoid caffeine and try your best to limit alcohol, as they can negatively affect your sleep and worsen SAD symptoms.

4. Social Support: Keep in touch with your loved ones, especially if you’re feeling lonely. If the holidays are difficult for you because of your family, then make sure to communicate your needs verbally and set clear boundaries to avoid disappointment. You don’t have to attend every single event or meet every single expectation that your family has pre-planned without your consent.

5. Seek Professional Help: Don’t hesitate to seek additional help, especially if your symptoms are interfering with your daily life, as therapy can be extremely valuable during this period. Cognitive Behavioral Therapy (CBT) is a particularly effective treatment for SAD, and a therapist can really help you navigate holiday-specific stressors, like family tensions or any form of grief.

Seasonal Affective Disorder is definitely a whole lot more than just a dramatic reaction to cold weather—it’s a serious condition and a form of depression that can be heavily influenced by a range of different factors, from the lack of sunlight to the emotional weight of the holiday season. As hard as it may be to face mental health challenges, fighting SAD head-on is important for maintaining your overall well-being. With these helpful, you will be able to navigate the winter months—and the holidays—with a lot more confidence and a greater level of calmness and strength.