Ronda Hillman MSW, LSW of Aultman Medical Group Behavioral Health and Counseling, shares information about Seasonal Affective Disorder (SAD) and ways you can cope with it this winter.

Winter in Ohio can be a season of contrasts. On one hand, there are beautiful soft snowfalls, crackling fires and cherished holiday moments. On the other, there is the challenge of shorter days, colder nights and an overwhelming sense of lethargy and sadness for some. While many look forward to the magic of the season, others are weighed down by winter depression that creeps in with the darkened skies.

If you notice yourself feeling more drained, unmotivated or distant during this time of year, you are not alone. What some people brush off as the “winter blues” could be Seasonal Affective Disorder (SAD).

SAD is a type of winter depression that can occur when daylight hours are shorter. The reduced sunlight during the winter months affects the body’s internal clock (circadian rhythm), disrupts melatonin production (which regulates sleep) and lowers serotonin levels (a neurotransmitter linked to mood regulation).

Common SAD Symptoms

• Persistent feelings of sadness/hopelessness
  
  
• Low energy and fatigue regardless of the amount of rest you get
  
  
• Difficulty concentrating or making decisions
  
  
• Changes in appetite or weight
  
  
• Sleep disturbance
  
  
• Social isolation and loss of interest in activities

Ways to Cope With SAD

• Increase exposure to natural light. Spend time outdoors or near windows to maximize light exposure. Thirty minutes per day can make a big difference.
  
  
• Consider light therapy – an excellent alternative to natural light! A light therapy box mimics natural sunlight, which helps regulate your circadian rhythms and boosts mood.
  
  
• Stay physically active. Walking, yoga and dancing are natural mood boosters that help to combat fatigue and low energy levels. Regular physical activity can also improve sleep patterns and reduce feelings of sadness.
  
  
• Maintain a balanced diet. Fruits, vegetables, whole grains and lean proteins support physical and mental health. Reducing sugar and refined carbs can help avoid energy crashes and keep your mood stable throughout the day.
  
  
• Practice mindfulness and stress management. Meditation, deep breathing or journaling can reduce stress and improve emotional well-being. Practicing mindfulness helps you stay grounded and can give you a more positive outlook.
  
  
• Connect with your friends and family. Spending time with friends, neighbors and family can improve moods and help ward off feelings of loneliness and isolation.
  
  
• Seek professional help. If you’re experiencing persistent sadness, fatigue, difficulty concentrating or loss of interest in activities, it’s important to consult a healthcare provider – a counselor or psychiatrist. These symptoms could be indicative of SAD, and professional guidance can help determine the best course of action.

Remember, you’re not alone. Many people experience the signs and symptoms of SAD, and while it can be challenging, it’s a treatable condition.

Take control of your happiness and let the light shine in on you!