Counseling For Seasonal Affective Disorder: Combatting the Gloominess of Fall and Winter

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Counseling For Seasonal Affective Disorder

Combatting the Gloominess of Fall and Winter

What is Seasonal Affective Disorder?

Seasonal Affective Disorder or SAD is a type of depression that follows a seasonal pattern that usually begins in the fall when the days get shorter and the sun stops making a regular appearance. Here in the Pacific Northwest with its grey overcast days, feelings of low motivation, fatigue and cravings for carbohydrates can set in quickly and can last until Spring makes its appearance, which is not a short period of time, we are talking months! You can read more about the specific symptoms here.

Being born and raised in Arizona where it is sunny all year it was a shock to my system and my first few winters left me wondering why on earth I moved to Portland Oregon! Seeing that Portland has been on the top of the list for one of the most relocated to city for the past few years I knew that I was not alone in my struggles, yet people don’t seem to be talking about it.

What’s Treatment of SAD look like?

Treatment for SAD is similar to the treatment of depression which can include talk therapy and sometimes a doctor recommended medication if needed. However, there are lifestyle adjustments that can me made in addition that can be effective as well, so let’s talk about these. We all know that there are many benefits of physical activity. You can see a full list here for a nice reminder! Specifically with Seasonal Affective Disorder, exercise can provide tremendous relief of symptoms with the release of “feel good chemicals” aka endorphins, which are tough in fighting feelings of depressed mood and low motivation. There are also “happy lights” which can be purchased on Amazon. You have to make sure that light meets certain criteria in order for it to be most effective, here is a helpful article that you can read fort those specific details.

Learn to Combat these Symptoms in Daily Life!

Once you decide on a light to purchase, it is suggested that you use it in the morning when shortly after you get up. So when you’re checking your emails, drinking your coffee or getting ready for the day just be near the lamp for 10-15 minutes a day. The hope is that this will mimic natural sunlight and increase motivation and lift mood.

Additionally, when dealing with SAD it is vital to fight the desire to isolate from others and come up with a plan in the fall to keep yourself busy during the winter months. Plan a short trip to somewhere sunny, get tickets to a play, a sporting event, the symphony or something that you enjoy, schedule social activities with friends and family and reach out for support when you need it. It can also be very helpful to get outside when you can, even if it’s cold and grey outside your body is still being exposed to more light which can decrease negative symptoms and make you feel better.

Proper nutrition is also vital in the treatment of Seasonal Affective Disorder as one of the symptoms is craving sweets and carbohydrates to combat low energy and motivation which can result in weight gain and poorer overall health. Eating nutrient dense foods such as fresh fruits and vegetables, whole grains and leans sources of protein will give you more energy during the day and deep your blood sugars stable with will help you feel better as well.

Keep the big Picture in mind!

In the Pacific Northwest it is also well known that most of us aren’t getting enough Vitamin D, also known as the “sunshine vitamin” especially during the fall and winter months, so it may be helpful to talk to your doctor about taking a supplement. The good news is that there are many other health benefits associated with Vitamin D as well, check out this article for more info. A counselor can help support you during the fall and winter months as you work together to come up with a plan on how to stay well during the winter. And remember, just like you have to tell yourself when you are going through something difficult, “this is just a season,” we know it really is! It won’t last forever!