“SAD” stands for Seasonal Affective Disorder and can hit hard during the Utah fall and winter months. December 21 marks the winter solstice, the shortest day of the year with the longest night (or the most darkness). In recent years, late December also seems to signal the start of bitter cold and the snow season. With the cold and the dark, it’s a good time to be aware of symptoms of “winter-pattern” SAD (NIMH, 2023). Symptoms of SAD may include low mood, anxiety, changes in motivation, drive, and energy levels, as well as shifts in sleep and appetite, and isolation (NIMH, 2023).
Coping with SAD can involve regular therapy sessions and social support, but there are additional strategies that may help, including light, movement, and mindfulness.
- LIGHT: Light therapy via a lightbox (or “happy light”) can help regulate mood. 10,000 lux lightboxes are recommended based on research, and full-spectrum light bulbs can also be used. Turning them on during your morning routine for 20-60 minutes has been shown to have a positive impact (Korn, 2022).
- MOVEMENT: If air quality permits, get outside! Skiing, hiking, or a walk around the block are all great options. In general, make an effort to exercise regularly to release endorphins and boost mood. If outdoor conditions aren’t conducive, find something to do indoors; this could be cardio or weights at the gym or at home, a class, or a YouTube video. There are so many free workout videos online to choose from. For example, here’s a yoga video designed specifically for SAD by Yoga with Adrienne: https://www.youtube.com/watch?v=pNpEWvIGFIA (Adriene, 2024).
- MINDFULNESS: When the days feel dark or dreary, or when we are internally feeling low, it’s easy to go into autopilot. Intentional mindfulness practices can help counteract these feelings of anxiety or sadness and allow us to connect to the present in a more neutral or positive way. Mindfulness is an umbrella term that can take many forms. Sometimes mindfulness may look like a guided meditation, paying attention to the breath, or attending a sound bath, concert, or another immersive sensory experience. If you’re experiencing a lot of negativity around the cold weather, a sauna might be the perfect immersive activity to get warmth and create space for mindfulness. We can also practice mindfulness in smaller moments, such as slowing down to notice and enjoy our morning coffee, dinner, or interactions with others throughout the day. (Check out our other blog post on Mindfulness for more on this.)
- REST & ROUTINE: We are not designed to be productive at a high volume all year long! Winter can be a good time to take a cue from nature and give ourselves permission to do less, increase sleep, and adjust expectations around productivity. This isn’t meant to encourage shutting down or isolating in hibernation, but rather being thoughtful about where we direct the energy we have and saying no to additional commitments. Routine can help ensure we engage in regular self-care and put ourselves into helpful motion when we need to regulate energy and mood.
SAD can subtly creep up on us, or it may be something we can predict and dread each year. It is helpful to be proactive with SAD. If you know it impacts you yearly, it’s advisable to begin implementing coping strategies as early as September, before the weather shifts. Otherwise, it’s best to implement changes as soon as you recognize symptoms.
Adriene. (2024). Yoga for Seasonal Affective Disorder. Yoga with Adriene, Youtube. Retrieved from https://www.youtube.com/watch?v=pNpEWvIGFIA.
Korn, L. (2023, January). 3-Day Nutrition for Mental Health Certification Course. Lecture.
U.S. Department of Health and Human Services. (2023). Seasonal affective disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder#:~:text=Since%20the%201980s%2C%20light%20therapy,light%20therapy%20under%20medical%20supervision.