Sadness is a normal, even healthy, reaction to life’s difficult events. Yet, when your sadness persists for multiple days or weeks, it might be time to be more proactive about how to improve your mental health.

It’s important to understand the signs and symptoms of a condition commonly known as Seasonal Affective Disorder, when it’s time to seek professional help or use the tools accessible to you. 

What Is Seasonal Affective Disorder (SAD) And What Causes It?

During the fall and winter months, less exposure to sunlight and for shorter periods of time can contribute to feeling down or experiencing lingering sadness. When shorter days are coupled with cold weather, it is not uncommon for individuals to begin to feel more lonely and isolated. 

Here are some additional reasons your ’s mood may decline, making it or hard to find enjoyment in things during fall and winter:

• Starting your work day in the dark, spending all day inside, and leaving the office only to be greeted by more darkness 

• Additional stress during and after the holiday season such as hosting family or travel. There might be added pressure at work with end-of-year deadlines

• Or unexpected responsibilities like managing child-care during scheduled out of school breaks or the unexpected “snow day”

Regardless of the reason, recognizing the signs and symptoms of Seasonal Affective Disorder, (or SAD) is important. SAD is a specific, milder form of depression common during this time of year, especially in northern states. 

Feelings of sadness for an extended period of time, such as more than half of the days in a two week period, might be a reflection of something more serious or needing professional help.

Seasonal affective disorder can extend beyond sadness. Some of the outcomes could be not enjoying activities you usually find fun or fulfilling, or a lack of motivation. 

You might also notice changes in your sleep and eating habits. For example, wanting to stay in bed, sleeping more than usual, or in general being less active. You might also overeat or look to food to serve as some type of comfort or fulfillment, and some individuals experience the opposite and have no appetite at all.

When it feels like an effort to do routine day-to-day activities like personal hygiene, getting dressed and chores around the house, it may be time to consider some steps to improve your mood and mental health.

7 Steps You Can Take To Address Seasonal Affective Disorder

You might feel guilty even though you know you didn’t do anything wrong. Worse, it might begin to feel hopeless that things could improve. These are all indicators of needing to take steps to improve your mood and prevent more serious symptoms down the road.

Strategies for improving your mood are ample. Urging yourself to engage in productive or recreational activities, especially when you don’t feel like it, can be a great start.

Additional strategies for self-care and boosting your mood might include:

1. Getting outside during the middle of the day. If you work from home, taking the dog for a brief walk, or a quick trip to the mailbox can be a good way to take in some fresh air and sun. 

2. Minimize exposure to news, social media and limit screen time. Schedule a specific amount of time to allow for screen time, set limits and stick to them! 

3. Focus on healthy food and beverages. Foods high in saturated fats, salts and sweets can trigger, or exacerbate existing feelings of lethargy, low motivation, or feeling tired or slow.

4. Limit or avoid alcohol consumption. Alcohol can also play a role in worsening mood related symptoms and stress. Men should limit their intake to no more than 4 drinks/servings in a day and less than 14 in a week. Women and all individuals 65 years and over should limit themselves to no more than 3 drinks/servings per day and less than 7 in a week. 

5. Practice healthy sleep hygiene. Develop consistency in your routine preparing for bed and engage in quiet activities like reading or puzzles to signal your brain that nighttime and sleep is approaching. Having a no phone, no TV habit can also make for an optimal sleeping environment.

6. Be as active if possible. Even if it feels like you have to force yourself, any kind of movement is better for your body than none at all. Create structure in your schedule that allows time in your day for exercise and movement. 

7. Reconnect with friends and family. Call a friend or family member you haven’t connected with in a while, or someone you know will help raise your spirits. Reaching out to others is one of the best ways to improve your mood and get support and encouragement. 

If your symptoms last longer than two weeks and nothing seems to be working, consider seeking support from a licensed mental health professional.

Treatment for SAD could include behavioral or talk therapy, medication, or a combination of both. There is a breadth of treatments with demonstrated strategies of improving feelings of sadness, loss of pleasure or limited motivation.

Nice Can Help You Manage Seasonal Affective Disorder

A therapist can help you address and treat your SAD, while helping you generate additional skills, tools and strategies to manage concerns related to SAD on your own.

Nice Healthcare’s mental health program can help you self-manage your mental health needs. The program addresses a broad range of issues to support daily functioning and self-care. 

Patients looking for more information on our mental health services should ask their clinician using their Nice account.

Employers looking for more information on our mental health services may contact us here.