Psychologist Offers Tips on Coping with Seasonal Affective Disorder

It’s cold in Westchester and there’s a long stretch of short days, long nights, and chilly temperatures still ahead. For many people, Seasonal Affective Disorder (SAD) makes this time of year even more difficult.

SAD typically occurs in the fall and winter and symptoms can include loss of enjoyment in favorite activities, low motivation, social withdrawal, anxiety, irritability, low energy, daytime sleepiness, difficulty concentrating, and changes in appetite which may result in weight gain.

According to Eva Leighton, PhD, a psychologist with Psychology Partners Group (with offices in Chappaqua and White Plains), “Seasonal Affective Disorder is not just the Winter blues. It is a form of depression that can interfere with functioning. And it is quite common, with up to 9% of adults in Northern states experiencing SAD. Women and young adults are more likely to experience SAD than men or older adults. The good news is that SAD is preventable and treatable. There are practical steps you can take to improve your mood and energy levels during the winter months.”

If you’re experiencing SAD symptoms this winter, you’re not alone. Dr. Leighton’s tips for dealing with SAD include:

• Let the light in. Try to get exposure to natural light, by spending time outdoors or sitting near windows during the daytime. Some people also find relief by using a light therapy box, which mimics natural sunlight.
• Keep moving. Staying active during the winter months can be challenging, but even 30 minutes of moderate physical activity can boost your mood. Exercising outdoors is ideal, but even indoor exercise will have benefits.
• Get enough sleep (but not too much). Sticking to a regular routine can help improve sleep – but oversleeping can worsen the symptoms of SAD. Going to bed and waking up at the same time each day (even on weekends) can help.
• Drinking dos and don’ts. Make sure to drink plenty of water, and limit caffeine and alcohol consumption as both can harm the quality of sleep.
• Connect with friends and family. Winter can leave many people feeling isolated, so it’s important to maintain connections with loved ones. Call a friend, grab a meal, or plan a fun outing, like a winter hike.
• Get some Vitamin D. Vitamin D is found in many foods, including fish, eggs, salmon, tuna, and more. If you can’t get enough Vitamin D from whole foods, consider supplements.
• Get support. If you find yourself still struggling with feelings of depression, anxiety, and low energy, see your doctor. You can also consider individual therapy with a psychologist to help you manage your seasonal affective disorder. Some people also benefit from support groups to help manage their SAD.
• Manage your symptoms with medication. If your symptoms are severe, your doctor may prescribe antidepressants or other medications to help you manage your seasonal symptoms.

When it comes to dealing with Seasonal Affective Disorder, don’t be afraid to ask for help if you feel overwhelmed. Your healthcare provider and mental health professional can provide support to you during the months when you’re experiencing SAD.