Feeling blue and drained of energy triggered by shorter days, less sunshine, and the shift from warm weather to cold? You may be experiencing Seasonal Affective Disorder or SAD. SAD is a type of depression that primarily occurs during the winter months and is fairly common, affecting up to 6 percent of the population. Fortunately, there are a few steps you can take to manage this all-too-common disorder. Understanding SAD can help you defeat it before it becomes overwhelming.

What Causes SAD?

Although it’s not clear why some folks get SAD and others do not, scientists posit that the body’s 24-hour-clock mechanism—its circadian rhythm—is disrupted by the seasonal changeover from summer to fall to winter. The body’s internal clock becomes confused and is unsure when to feel drowsy and when to feel alert and awake. It is also thought that the changing of the seasons may cause fluctuations in hormones melatonin and serotonin—regulators of mood, sleep, and general feelings of happiness, comfort, and well-being.

SAD manifests as:

• A seasonal pattern of depressive feelings that occur daily and last most of the day.
• Low energy, lethargy, and tiredness.
• Appetite changes.
• Weight gain.
• Excessive sleeping.
• Loss of interest in things normally enjoyed.

Kicking SAD to the Curb

Managing SAD or preventing it in the first place is a lofty goal, but doable with enough legwork and preemptive action. Begin with a visit to your doctor who can determine if you are experiencing SAD or some other type of depression. Your doctor can point you to relevant resources to help you fight SAD or manage your symptoms, including the possible use of antidepressants if they are right in your situation. Other actions you can take:

• Get your mind ready. Beginning each fall, undertake activities that boost your mood, whether it’s doing community services, taking up or making time for a favorite hobby, or just hanging out more with people who make you laugh.
• Consider light therapy. Think about investing in a light therapy lamp. Exposing yourself to artificial sunlight may help to keep your circadian rhythm on the right course. Just 20 minutes a day may help alleviate SAD symptoms. Dawn simulators are also available. They gradually wake you up with increasing intensities of light in much the same fashion that the sun does.
• Become a social butterfly. Be proactive about getting out there and doing “stuff.” Hang out with friends at the park, take walks with your dog when weather permits, and find other ways to reduce the isolation that tends to be more prevalent when winter sets in. Take advantage of Facetime, Zoom, and other apps to stay connected when it’s too cold or snowy out to meet in person.
• Tap into the power of essential oils. Aromatherapy has been shown to affect mood, sleep, appetite, and more. Consider aroma sticks, body oils, oil diffusers, or even jewelry that holds your favorite scents. Some to consider: bergamot (calming, restoring, and relaxing); jasmine (promotes optimism, stimulates the spirit); patchouli oil (balancing and calming); and sweet orange oil (uplifting and positivity).
• Stay active. And last of all, keep moving. Even if you just workout at home, staying active can help you beat the blues, not just in the bleakest of winter months, but year-round.