5 Practical Tips To Beating Seasonal Affective Disorder

Fall is here, and with it comes perfect cool weather, beautiful changing leaves, pumpkin spice everything, and oh yeah, darkness. Lack of sunlight leads to what is called Seasonal Affective Disorder, which can cause mental and emotional changes such as depression, anxiety, lethargy, apathy, and can cause changes in eating and sleeping habits (hello carb loading!!). Seasonal Affective Disorder (given the appropriate acronym S.A.D.) is estimated to affect 10 million American’s, with typical onset being between ages 18-30. Read more below to find effective ways to combat the effects of S.A.D.!

1. Get as Much Sunlight as You Can

This one is a bit of a “no, duh!”, but making sure to get as much sunlight as the day provides is critical to overcoming the effects of S.A.D. Going out for a brisk walk during your lunch break, sitting outside with a cup of hot coffee for the morning sunrise, or taking your dog for a stroll after work all help give you the vitamin D and serotonin needed to boost your mood and energy levels! Make sure to have as much skin exposed as you can safely manage (your skin absorbs the rays, producing essential vitamins and neurotransmitters). During early fall and early spring, try to keep your face and arms exposed to the sun, but if it’s cold, even sitting in your car with the heater running or by a sunny window can give you the sunlight you need. Don’t risk your safety to get skin exposure to sunlight! (Hint: frostbite won’t improve your mood.)

2. Exercise to Give Yourself Energy

I’ll admit it, this one is hard: S.A.D. sucks you of energy and even if you’re a person like me that enjoys their daily workout, it can be hard to find the motivation to exercise. Building a routine can help, such as morning yoga or a lunch time walk can help motivate you (and yes, you can combine tips!). Group exercise classes at a local fitness club or gym can give you some accountability and great friendly contact to keep you moving. Exercising will help boost your energy levels, while also releasing feel good neurotransmitters (hello endorphins!) and reduce cortisol, the stress hormone.

3. Seek Out Other Feel-Good Comforts

And no, I don’t mean your favorite snacks! What we’re talking about here are those things that boost our mood whether there’s sunshine or not. Snuggling on the coach with your partner or pet, reading a good book or watching your favorite TV show, or, okay, indulging in a (moderate portion) of your favorite snack, are all things that lower stress levels, boost feel good chemicals like oxytocin and dopamine, and give us something to look forward to, improving our overall outlook.

4. Ask Your Doctor About Light Therapy

“Light Therapy” refers to using a light box (a really bright light source) that has been proven to improve mood and energy levels in certain groups of people. Please keep in mind that light therapy is not for everyone and can be harmful if done without first consulting a doctor or licensed mental health professional with experience in light therapy. Note that we’re also not talking about sitting in front of a lamp: a light box is a specially tailored device that offers a scientifically proven level of light, usually 10,000 lux (to put that in perspective, an average 60 watt light bulb offers about 800 lux). Therefore, light therapy should be advised and overseen by a licensed professional.

5. Consider Attending Therapy

Occasionally, S.A.D. makes things worse that are already occurring. Perhaps depression, anxiety, or low energy have been an on-going problem and now the lack of sunlight is making them worse. Treating the underlying problems can help to alleviate symptoms of S.A.D. and make fall and winter seasons more enjoyable. A trained and licensed therapist can teach you further tips and tricks to overcoming seasonal affective disorder and provide you with support and encouragement.

S.A.D. affects a lot of people, but you don’t have to be one of them. Through effective strategies, you can bounce back from the winter blues and continue to enjoy your life—with or without the sun! If you feel that you suffer from seasonal affective disorder, you don’t have to do this alone; call 444-0145 to make an appointment or email derek@healinghousetherapy.com. Together, we can overcome S.A.D. and bring you back to a happy and fulfilling life!

Meet The Author

Hi there! I’m Derek Whitney; a Licensed Marriage & Family Therapist based in Wichita, Kansas. My clients appreciate my authenticity, my optimism, and overall growth-oriented attitude. From helping individuals discover their inner happiness to guiding families to a healthy household, I am experienced in bringing hope and healing to those that walk through my door. Together, we will work to achieve a life full of joy, love, and contentment.