I am no stranger to the early morning. During the work week, I am up by 5 AM to work out and put myself in the correct frame of mind before heading out the door. I have taken this approach to life since 2017, and I feel disconnected when I don’t follow my routine. I had an early meeting this morning that required me to pull out of my garage at 6:55 AM. As you can guess, this time of day in early October in the northeast, we are greeted with darkness. It got me thinking about the months ahead when so many of us struggle with the lack of sunlight that can sometimes zap our purpose out from under us.
It seems like the roughest times of the year are in January, after the holidays with no tangible hope for a spring break. Looking further down the calendar, some of the exciting things for kids and adults are very far off in the distance. We begin to feel like we are in a tunnel with just a speck of light at the end. As the days grow shorter and colder, we notice a significant shift in our mood, energy levels, and overall well-being. This change may be more than just the “winter blues”—it could be a form of depression known as Seasonal Affective Disorder (SAD). Affecting millions globally, SAD is a type of depression linked to seasonal changes and lacking sunlight typically occurring during the fall and winter months (Lam & Levitan, 2000. The effects of SAD extend beyond mental health, influencing physical health, relationships, and career performance. This blog explores how this condition affects various aspects of life.
Impacts
Seasonal Affective Disorder (SAD) is a mood disorder that has a significant impact on mental health, especially during the colder months. For me, the effects are profound. I often struggle with depression, anxiety, and mood swings. Simple things, like finding motivation or enjoying activities I once loved, become really difficult. SAD can worsen feelings of sadness or worry, making anxiety feel even more overwhelming. I’ve also noticed that I can become more irritable, which strains my relationships. Additionally, focusing on tasks or remembering things feels harder, especially when I'm under pressure. Experts believe this is tied to changes in serotonin and melatonin—two hormones that regulate our mood and sleep cycles. The reduced sunlight in winter seems to disrupt these hormones, leading to the depressive symptoms many of us experience. It’s not just mental either—SAD can fluctuate your sleep patterns, cause weight gain, and leave you feeling physically drained.
Over time, the physical impacts of SAD can contribute to a negative cycle, where poor physical health worsens mental health symptoms, and vice versa. Trust your body, if you are tired, you should sleep. However, it may be a good idea to monitor your sleep by simply keeping a journal. Understanding your own sleep patterns may help you manage your sleep better and possibly lead to lifestyle changes. Utilizing a consistent sleep schedule is another effective way to manage sleep.
Seasonal Affective Disorder (SAD) can really affect personal relationships (Murray & Travis, 2019). I’ve found myself withdrawing from friends and family because of low energy or irritability, which makes me less interested in socializing. This can lead to isolation and misunderstandings with the people closest to me. Sometimes, I’m more irritable than usual, and that can cause tension or conflict in my relationships, especially when others don’t know how to support me. When my depressive symptoms are at their worst, it’s hard to communicate how I’m feeling, which makes it even more difficult for others to understand what I’m going through. But recognizing that SAD is a mental health issue can help. Open communication with the people close to you, patience, and support are really important in maintaining strong relationships during tough winter months.
When it comes to work, SAD also takes a toll (Blashki et al., 2003). I’ve noticed my productivity drop as I struggle with low energy and trouble concentrating. Tasks that used to be easy now feel overwhelming, and I do not take many sick days, but I often have to give myself a pep talk in the mornings because of fatigue or feeling too down to go into work. The pressure of deadlines and responsibilities feels even heavier, sometimes leading to burnout or less satisfaction in my job.
Professional struggles can be compounded when suffering from SAD. Workplace stress can be a problem for some people 12 months a year. Many employers have Employee Assistance Programs (EAP) to help struggling employees cope with stress. These programs are independent of the employer and confidential. Employers who understand SAD and can provide accommodations, such as flexible work schedules or more natural light in workspaces to help alleviate some of the career-related stress associated with the disorder.
So, What can we do?
The good news is that Seasonal Affective Disorder (SAD) is treatable and there are several strategies that can help manage its symptoms. One option is light therapy. Using a light therapy box mimicking natural sunlight can help balance serotonin and melatonin levels. You can also increase the light in your home or take a walk outside during lunch breaks, especially if you work from home—both the movement and sunlight can make a difference.
Cognitive Behavioral Therapy (CBT) is another effective option. It helps tackle negative thoughts and behaviors linked to SAD, and studies show it can be as effective as light therapy. Plus, it teaches long-term coping skills, which can be useful in many areas of life. If you're considering this route, be sure to work with a professional.
Medication, like antidepressants, may also be an option. If you're struggling, talk to your doctor—don’t self-medicate—and make sure you're honest about your symptoms. Lifestyle changes can also make a big difference. Regular exercise, a healthy diet, and staying socially connected all improve mood and energy. But finding the motivation to exercise or eat well during these tough months can be hard. Setting small, process-oriented goals, having an accountability partner, or rewarding yourself can help keep you on track. Staying engaged with friends and family can combat isolation and give you something to look forward to during the winter months.
Conclusion
Seasonal Affective Disorder is more than just a seasonal slump—it can significantly impact one’s mental, physical, and social well-being, as well as career performance. Understanding the various ways SAD affects individuals can lead to better coping strategies, increased empathy in relationships, and more supportive environments at work. Early recognition and intervention are key in managing the symptoms and reducing the impact of this condition. There is a SAD Screener that you can take and see for yourself if the winter blues can be SAD.
How can we get ahead of SAD? Practicing mindfulness can be a powerful tool in combating Seasonal Affective Disorder (SAD) because it helps individuals develop awareness of their thoughts, emotions, and physical sensations without judgment. Practicing mindfulness can also help us regulate our emotions, break the cycle of negative thinking, reduce stress and anxiety, improve sleep quality, and give us an opportunity to practice compassion for ourselves.Being mindful of our breathing, meditation, and even walking are simple techniques to help us practice mindfulness.
Lifestyle changes for 12 months out of the year can impact our life in the most positive of ways. James Clear, who wrote Atomic Habits talks about the length of time to build a habit to be between two and eight months. So yes, lifestyle changes take time and energy to become a part of who we are. But we all know that each day we pass on making a change, is one day further from finding success in the person we want to be.
If you find yourself needing an accountability partner, drop us an email to discuss how we can support you!!
References
Blashki, G., Hickie, I.B., & Davenport, T.A. (2003). Seasonal affective disorder and work performance. Australian & New Zealand Journal of Psychiatry, 37(1), 32–38.
Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Avery.
Lam, R.W., & Levitan, R.D. (2000). Pathophysiology of seasonal affective disorder: A review. Journal of Psychiatry & Neuroscience, 25(5), 469–480.
Murray, G., & Travis, E. (2019). SAD and social relationships: How the disorder impacts intimacy. Journal of Social Psychiatry, 65(4), 289–301.
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