Practical Steps to Help You Navigate Seasonal Affective Disorder (SAD)

Whether you enjoy watching the leaves change color or hope to cling onto summer weather a little longer, the arrival of autumn is known to have its effect on energy levels and overall mood. The shift in seasons can lead some to experience intense feelings of sadness, depressed mood, loss of interest or pleasure, changes in appetite & sleep, difficulty thinking or concentrating, increased fatigue, feelings of purposelessness or worthlessness, and thoughts of death or suicide.

The Diagnostic and Statistical Manual of Mental Disorders (5th ed., text revision) categorizes this as a form of Major Depressive Disorder with Seasonal Pattern, or more commonly known as Seasonal Affective Disorder (SAD).

Experiencing one or any number of these symptoms can negatively impact how you show up at work, school, or in your relationships. If you struggle with SAD, below are some practical ways you can cope with it this fall.

1. Nourish Your Body

Sunlight. With a decrease in daylight and the onset of more consistently gray clouds, it is important to get sunlight. The sun is one of the best sources for Vitamin D, which is important for functions like bone health, metabolism, and immune health. Deficient levels of Vitamin D, which impact as many as 40% of American adults and 50% of adults worldwide, can lead to adverse health issues, including bone fragility, muscle weakness, and fatigue.

Spending time in the sun not only fortifies your body, but it also helps you feel an improvement in energy and mood.

Try to spend 15-30 minutes each day in direct sunlight. If being outside is not a viable option, consider getting a sun lamp (which mimics the pattern of the sun to help you produce Vitamin D) for your home. You may also consider talking to your doctor about Vitamin D supplements. Foods like fatty fishes, egg yolks, calcium-fortified milk, mushrooms, spinach, and soybeans help build Vitamin D levels. Consider adding some of these to your shopping list.

Diet. The festivities of the season bring many delicious treats and comfort foods. However, these are often eaten in excess, which can lead you feeling bloated, tired, or even guilty about what you’ve consumed.

Consider eating intuitively. Ask yourself mindful questions like, “What does my body need right now?” or “What foods or portions would let me feel most nourished right now?” While you may find pleasure with an extra cookie, you may also sense that you will feel better by waiting an extra hour or two to eat or by opting to snack on fruits or vegetables. The goal is not to restrict or shame you on your diet, but rather to help you identify your body’s needs and to nourish yourself in a loving way that honors those needs.

Movement. Feeling lethargic? Get moving! Exercise activates your muscles and helps you feel alert and focused. Admittedly, sometimes this is easier said than done. However, getting your blood flowing does not mean you have to go on a 10-mile hike.

Start small, and aim to do one thing at a time. Get out of bed, brush your teeth, take a lap around the neighborhood, or take ten minutes to do some yoga/stretching or a breathing exercise. Something is better than nothing, and you can feel a sense of accomplishment for each small thing you complete, which can motivate you to work towards your next task.

Sleep. Those who experience SAD may have issues sleeping in excess. It is important to maintain a regular sleep routine, aiming to get 6-8 hours per night. Too little or too much sleep negatively impacts energy levels, making it harder to focus, regulate emotions, or control impulses.

Develop a sleep routine that works for you. Go to bed at the same time each night, and aim to wake up at the same time each morning. Consider adopting practices like taking a hot shower before bed, cutting off all screen use 2-3 hours before bed, reading a book or journaling, praying, or listening to some soft music or a guided meditation. Also consider how certain foods as well as caffeine and alcohol intake affect your sleep.

There’s no one correct method, so feel free to trial and pick practices that feel authentic, helpful, and sustainable for you.

2. Voice Your Feelings

Therapy. The changing seasons can bring to mind anniversaries or memories of harder times, and it may be hard to know who (if anyone) is safe to talk to. It can sometimes feel easier to withdraw from colleagues, classmates, and loved ones.

Counseling can provide a safe space to process heavy thoughts with a licensed professional who can provide you undivided attention. A counselor offers empathy as well as insight to help you wrestle with thoughts, work through grief, and help equip you with skills to navigate your obstacles.

Community. We as humans are intrinsically designed for connection; though it may feel safer to isolate, even the heaviest of burdens are not meant to be carried alone. Connect with those whom you consider safe and trustworthy—a close friend, a partner, a mentor, or an online support group. Ask for help that you need, whether it’s to have someone listen, help with a task, or to give you extra space.

You may worry about being a burden to someone else, but reaching out to someone can remind you that you are not alone and that others are willing to support you. This act of courage, in turn, can deepen your relationships and helps you to feel better known and cared for. Additionally, reaching out to someone helps develop the strength to advocate for yourself and for your needs as they arise.

Creative Practices. Sometimes words aren’t enough to articulate how we are feeling. When emotions feel beyond words, consider giving yourself space to express yourself in nonverbal ways—journaling, painting, cooking, playing/listening to music, dance, spending time in nature.

Tension and energy are held in the body, and so finding ways to free them through movement—even without words—can be powerful and soothing as you work through a particular thought or concern.

3. Give Yourself Grace

Normalize. Don’t beat yourself up over feeling down. Experiencing Seasonal Affective Disorder is not your fault. You feel sadness; but it is not your identity. However, its effects can be felt immensely—physically, mentally, and spiritually. Acknowledge its impact and give yourself grace for how these feelings affect you.

Be Patient. Working through feelings of depression is a process. It is a journey to navigate its challenges, and it takes time to develop skills, insight, and support to regain control over this mood. As the name implies, Seasonal Affective Disorder is but a season. This doesn’t make the experience any easier, but you have tools on-hand, support from others, and a roadmap to make it to the other side.

Be Realistic. Honor your limits and respect what feels feasible for you on a given day. Some days may feel harder than others, where getting out of bed may be the biggest accomplishment. Give your reasonable best and also be gracious to yourself if you feel maxed out sooner than you’d like.

At the same time, consider healthy challenges for yourself to expand your window of tolerance. Try one new practice or give yourself one new challenge each day and see how it helps. Have one conversation with a friend. These practices develop the pathway to help out of a rut you may feel stuck in.

Remember, this takes time and courage, so allow yourself grace and tend to yourself if you need to press pause.

Positive Affirmations. With a depressed mood, it can be easy to focus on the negatives and what went wrong in a day. However, we can strengthen our muscles to offset this negativity with positive self-talk and affirmations.

Even if a day feels hard, write out or recite to yourself a list of things you are grateful for. Identify and celebrate five victories from your day, no matter how small or simple they may feel. If you receive encouragement from a friend or therapist, allow yourself to sit with that feedback and let it sink into your heart. Remind yourself that you are doing hard work and you are courageous for showing up and trying each day.

Conclusion

Any form of depression, including Seasonal Affective Disorder, can feel turbulent and overwhelming. Amidst these experiences, remember to be kind to yourself as you would hope others would be kind to you and recognize there are tools and supports available. The above list has different options and approaches to help you navigate Seasonal Affective Disorder. You do not need to implement all these at once, but consider what support you may need this fall. What is one practice or step you can take to help you navigate this season well?

Originally posted on October 15, 2022 by Grace Counseling.

About the Author

Mark Cadlaon, M.A., LPC (CO), LPCC (OH), NCC, BCN is a licensed therapist based in Denver, Colorado. Mark has years of experience helping adults across the U.S. and Europe navigate life transitions, anxiety, burnout, and existential questions. If you are interested in working with Mark, please contact to schedule a free 15-minute phone consultation.

References

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). American Psychiatric Association Publishing. https://doi.org/10.1176/appi.books.9780890425787.

Meyer, M. L. (2019, Jan). You asked: How do I get enough vitamin D in the winter? VitalRecord: News from Texas A&M Health. https://vitalrecord.tamhsc.edu/you-asked-how-do-i-get-enough-vitamin-d-in-the-winter/#:~:text=Influences%20to%20vitamin%20D%20absorption,of%20pollution%20in%20your%20city. 

Torres, F. (Ed.). (2020, Oct). Seasonal Affective Disorder (SAD). American Psychiatric Association. https://psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=Seasonal%20affective%20disorder*%20is%20a,Depressive%20Disorder%20with%20Seasonal%20Pattern. 

Ware, M. (2022, Apr). What are the health benefits of vitamin D? Medical News Today. https://www.medicalnewstoday.com/articles/161618.