4 Ways to Manage Seasonal Affective Disorder

By Dylan Bartlett Contributed article written for the NAMI Dane County Blog.

The “winter blues” are far more serious than the name would imply. Seasonal Affective Disorder (SAD) is a very real form of depression that affects about 10 million Americans. 

If you are experiencing SAD, you may dread this time of year; however, there are many helpful steps you can take to help you manage SAD.

1. Seek Out Natural Light 

Whenever you can, get outside. The natural light of the sun is one of the best remedies for SAD. If the weather isn't too frightful, bundle up and take a walk around the block. If possible, move your work desk near a window. 

If you can't get outside due to a howling blizzard or freezing rain, invest in a light therapy box to treat SAD. You can find these lamps at retailers and online, but if possible, it's beneficial to consult with a doctor about the right model for you. The best models emit at least 10,000 lux of light without excessive UV radiation. 

2. Consult Your Physician 

Make an appointment with your doctor to discuss treatment options. Your primary care physician (PCP) will likely refer you to a mental health specialist. 

It can take time to find the right antidepressant for your unique physiology, so the earlier you start, the better. The good news is, once you have a confirmed diagnosis, your PCP can order refills before the days grow shorter next year. They also may refer you to see a therapist. 

3. Reach Out to your Community

SAD drains your motivation, and if you don't have anyone to report to, it's easy to fall into negative behavioral patterns.  It’s important to remember to reach out to friends, family and your community. NAMI Dane County is a great source of support for people experiencing SAD. We have various peer support groups that you can attend on a weekly/bi-weekly basis.

4. Treat Yourself Kindly 

When your SAD grows overwhelming, treat yourself kindly. Take the time to prepare yourself a nice meal instead of hitting the drive-thru. Surround yourself with positive, uplifting people. Learn how to ask for what you need, even if it's leaving work an hour early to participate in an activity to benefit your mental health. 

Manage Your Seasonal Affective Disorder With These Tips 

Dealing with SAD can prove challenging. But you can manage it with the right combination of treatment options and lifestyle changes, and NAMI Dane County is here for you if you ever need support. 

NAMI Dane County Support Line: 608-249-7188

National Suicide Prevention Hotline: 1-800-273-8255