5 Ways to Manage Seasonal Affective Disorder
As the seasons start to change and the days get shorter, you might start to feel the joy of the summer start to slip away.
It’s normal for your mood to change with the seasons - but how do you know when it starts to become a bigger problem?
Here at KMA Therapy, we know you want to understand what you’re experiencing. We’re here to help you learn what buzzword terms actually mean and equip you with new strategies to support your mental health.
After reading this article, you’ll know how to recognize seasonal affective disorder and learn five strategies to help manage it.
How Common is Seasonal Affective Disorder in Canada?
Seasonal affective disorder (SAD) affects between 2 and 3 percent of the population in Canada.
While the percentage might seem small, this means that millions of people across the country are affected by SAD symptoms every year.
What are the Symptoms of SAD?
While SAD can look different for everyone, these five symptoms are common indicators that you’re experiencing seasonal affective disorder.
Symptoms of seasonal affective disorder include:
- Low energy
- Social withdrawal
- Persistent low mood
- Difficulty concentrating
- Disrupted sleeping and eating patterns
1. Low energy
When you’re experiencing SAD, you’ll often have a lack of energy. You might find it difficult to complete tasks that you can usually complete with ease, and it can feel hard to muster up the energy to get through the day.
2. Social withdrawal
With a lack of energy comes a lack of motivation to go out and be social. It can feel overwhelming to leave the house and spend time with the people you care about, and you might be tempted to curl up under a blanket and ignore the rest of the world.
Unfortunately, this isolation can make the other symptoms of SAD feel even worse.
3. Persistent low mood
It’s normal to have an “off” day, and the holiday season can bring up a lot of mixed emotions for many people. But if you’re feeling hopeless or experiencing overwhelming sadness day after day, this can be a sign of a bigger problem.
4. Difficulty concentrating
Are you having brain fog? Difficulty with making decisions or remembering details can be a sign of SAD.
5. Disrupted sleeping and eating patterns
When we experience less hours of sunlight in a day, it’s normal to want to sleep more. There’s nothing wrong with getting an extra hour or two of rest. But if your sleep schedule is starting to disrupt your daily life, or your eating habits are thrown off, it can be a sign of SAD.
Is There a Cure for SAD?
There’s no specific cure for SAD, but there are many ways to manage its symptoms and make yourself feel better.
5 Ways to Manage SAD
- Move your body
- Connect with others
- Brighten up your space
- Create a supportive routine
- Reach out to a professional
1. Move your body
Exercise can boost your mood and your energy levels. You don’t need to hit the gym and lift weights every day, but try and find ways to bring enjoyable movement into your life whenever you can.
This might look like walking in place while watching a tv show you love or doing a YouTube dance routine to your favourite songs.
2. Connect with others
One of the symptoms of SAD is social withdrawal, so it can feel hard to stay connected with others. But if leaving your house is feeling like a barrier, staying connected over social media or video calls is a great alternative.
For a low-energy connection, try doing a Zoom movie night with a friend - you won’t need to spend too much time talking, but it’s nice to know you’re watching something together (even when you’re apart).
3. Brighten up your space
Open up your windows, choose bright light bulbs, and surround yourself with things that bring you joy to help lighten up your living spaces.
There are also light boxes for SAD that can mimic the outdoor light that you lack during the winter months.
4. Create a supportive routine
What makes you feel good? Is it reading a book or making a cup of tea?
Creating a solid morning routine can help get you out of bed in the morning, and scheduling out your nights can help provide a comforting sense of structure while making sure you’re getting everything done that you need to complete.
5. Reach out to a professional
Finding ways to support yourself is great, but you don’t have to do everything on your own.
Connecting with a mental health professional can help explore other factors specific to your life and experiences, and create a tailored plan based on your needs.
If you’re not interested in therapy, there are many free resources available on many therapists’ websites that can help, too.
Next Steps for Supporting Your Mental Health
After reading this article, you know five ways to help navigate SAD.
Here at KMA Therapy, we’re here when you’re ready to take the first step to seeing a therapist.
If you have questions about the therapy process, download our free Therapy 101 Guide for detailed answers to all of your questions.
Register online to connect with a therapist and learn more about how our services can support you.
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