Columbia Associates is dedicated to supporting your mental health. If you are experiencing suicidal thoughts, we encourage you to reach out for immediate support through your local crisis services by dialing 988, contacting your local emergency services, or visiting your local emergency room. 

Though the acronym for seasonal affective disorder, SAD, may seem to point to the condition being all about winter blues, the symptoms are more complex. SAD is a type of depression that can greatly affect someone’s everyday life throughout the winter months. As sunlight gets increasingly scarce, people can struggle to function normally. 

If you or a loved one is struggling to manage SAD, there are strategies to combat these feelings. Reach out to Columbia Associates today and find relief with our depression treatment options. Call 703.682.8208 today. You’re not alone.  

Managing Symptoms of Seasonal Affective Disorder 

Though symptoms can look slightly different depending on the individual, symptoms of SAD include: 

• Persistent fatigue 

• Sadness 

• Withdrawal as the days get shorter 

• Hypersomnia (excessive sleeping) 

• Weight gain 

• Irritability 

• Difficulty concentrating 

• Feelings of hopelessness 

• Disinterest in previously enjoyable activities 

SAD is a form of depression triggered by seasonal changes, appearing during fall or winter and subsiding in the spring or summer. The key difference between SAD and the general sluggishness that many people feel during winter months is the presence and severity of these symptoms. SAD can significantly impair one’s ability to function on a daily basis. 

If you’re noticing these symptoms in yourself or a loved one, understanding the symptoms early can lead to treatment and prevention of worsening symptoms.  

Effective Coping Strategies for Seasonal Affective Disorder 

SAD symptoms are thought to be connected to changes in the body’s internal clock, which is influenced by reduced sunlight. Less sunlight can also impact serotonin and melatonin levels, both of which play significant roles in regulating mood and sleep. 

Managing seasonal affective disorder involves a combination of self-care strategies and, when necessary, professional intervention. Evidence-based ways to help manage SAD symptoms include:  

Light Therapy 

Light therapy is the most common treatment for SAD. It involves an individual sitting near a light box that mimics natural sunlight. The exposure helps regulate serotonin levels, which helps to alleviate symptoms. Consistent use—typically 20-30 minutes in the morning—is recommended for best results. 

Lifestyle Changes  

People can often underestimate how much lifestyle adjustments can impact depression. Helpful habits to incorporate into your daily routine are: 

• Regular exercise – Aerobic activities like walking, running, or dancing for 30 minutes a day can provide a substantial mood lift due to the boost in serotonin levels. Going for a walk during daylight hours is also especially helpful. 

• A healthy diet – A diet of vegetables, fruits, lean proteins, and foods rich in omega-3 fatty acids are beneficial for energy levels and overall mental health. 

• Stay socially active – Even if the desire to withdraw is strong, an individual struggling with SAD can greatly benefit from making and keeping plans with trusted friends. This helps to mitigate feelings of isolation. 

• Sleep schedule – Maintaining a regular sleep routine and going to bed at the same time each night can help regulate the body’s circadian rhythms. 

• Therapeutic techniques – Therapy is another powerful tool for managing SAD. Columbia Associates offers a range of therapeutic options tailored to a client’s needs.  

For those interested in learning more, depression treatment services at Columbia Associates can provide the help necessary for individuals to function more freely throughout the winter months and beyond. 

Professional Help Is Available at Columbia Associates 

If SAD symptoms are impacting your day-to-day life, it’s time to consider professional help. Symptoms like persistent sadness, inability to complete routine tasks, or experiencing thoughts of self-harm should be taken very seriously and not brushed under the rug or thought of as something that will simply go away once sunnier weather returns.  

Call Columbia Associates Today for Assistance with SAD 

Columbia Associates offers several effective treatment options, including individual therapy and psychiatric medication management, among a host of other interventions. When management tools aren’t enough to alleviate your symptoms, our team is here to support you with treatment plans designed to help you manage your mental health. 

If you’re in Virginia, Maryland, or Washington D.C. and struggling with SAD, contact Columbia Associates today at 703.682.8208. We are committed to helping clients improve their mental health and regain a sense of well-being. 

For new clients, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.