Coping with Seasonal Affective Disorder in the New Year

Happy 2025! For many of us, the new year brings a fresh start and renewed motivation to achieve our goals. However, for others, this shift in seasons may accompany a sense of dread, post-holiday fatigue, and depressed mood. If this sounds like something you are struggling with, you are not alone! You may be experiencing a condition known as Seasonal Affective Disorder, or SAD.

written by Leanne Brenner

What Is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that occurs at specific times of the year, most often in the darker months of late fall and winter. SAD can affect anyone, but is most common between the ages of 18 and 30.

Symptoms of SAD

The symptoms of SAD can vary in severity but often include the following:

• Persistent feelings of sadness, hopelessness, or irritability
• Low energy or fatigue
• Difficulty concentrating or making decisions
• Changes in sleep patterns, often sleeping more than usual
• Changes in appetite, particularly cravings for carbohydrates or weight gain
• Loss of interest in activities previously enjoyed
• Social withdrawal or feelings of isolation

If you notice these symptoms lasting for more than two weeks and impacting your ability to function, it’s essential to seek help.

Causes of SAD

The exact causes of SAD are not fully understood, but research suggests a few key factors:

• Reduced sunlight exposure: Limited daylight during fall and winter can disrupt your body’s internal clock, also known as your circadian rhythm, leading to feelings of depression.
• Serotonin levels: Decreased sunlight can lower serotonin, a neurotransmitter that affects mood.
• Melatonin levels: Changes in seasonal light can also disrupt melatonin production, which regulates sleep and mood.

Certain risk factors, such as a family history of depression or living in regions with longer winters and limited daylight, can increase your susceptibility to SAD.

How to Cope

While SAD can be challenging, here are some tips to mitigate symptoms and improve quality of life:

• Light Therapy: Did you know you can get these “lightboxes” that mimic natural sunlight and help reset your body’s internal clock to boost your mood? It’s true! Just 20-30 minutes of daily exposure during the morning hours can offer an improved start to your day.
• Cognitive Behavioral Therapy (CBT): CBT is a proven therapy for managing depressive symptoms, including those caused by SAD. It is based off the principle that all thoughts, behaviors, and emotions are fundamentally connected, and that by changing one of these aspects, you are able to influence the other two. CBT helps you identify and challenge negative thought patterns or destructive behaviors to improve emotional regulation.
• Medication: For some, antidepressants such as SSRIs, or Selective Serotonin Reuptake Inhibitors, can help balance serotonin levels. Be sure to consult a healthcare provider first to determine if medication is right for you.
• Regular Exercise: Physical activity, especially outdoors, can boost serotonin levels and endorphins, improving mood and energy levels.
• Healthy Diet: This includes eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains which can stabilize your mood and energy levels.
• Social Connections: Engage in activities that connect you with friends or family. Gently encourage yourself to get involved in the community and fight the impulse to self-isolate, because avoiding social support can perpetuate the cycle of depressive symptoms.
• Routine and Structure: Establish a consistent daily routine to help regulate your sleep-wake cycle and improve overall well-being. Consider making a to-do list with prioritized items to encourage a sense of completion and accomplishment, no matter how small the task.
• Journaling: Writing down your thoughts in a notebook can help regulate strong emotions and provide the space to freely vent whatever is on your mind. Consider listing a few things you are grateful for or logging your daily progress. And give yourself some grace, because remember, success it not linear!

For further information, about SAD and other mental health conditions, you can visit:

• National Institute of Mental Health (NIMH)
• Mental Health America (MHA)
• Psychology Today
• Mayo Clinic
• Substance Abuse and Mental Health Services Administration (SAMHSA)

Contact Us

At Advanced Behavioral Health, we understand that Seasonal Affective Disorder (SAD) is a very real and treatable condition. If you think you may be experiencing symptoms, don’t hesitate to seek help. The sooner you take action, the sooner you can reclaim your life. Our team of qualified mental health professionals is standing by to schedule a consultation with you. You can call us at 301-345-1022 or visit our website to get started. Let’s face the new year together, one step at a time.