Is the Dark Getting You Down? 5 Ways to Deal With Seasonal Affective Disorder
- Dr. Jen Caudle
- Nov 9, 2019
- 2 min read
Updated: Nov 7, 2023
By 4:30 pm it's dark outside and not only is this strange, it's downright depressing. If you find yourself feeling a little sad and unmotivated during cold and dark weather (especially as days get darker earlier) you’re not alone. Many of us have felt this way, and for some, feeling S.A.D. during the wintertime is a regular occurrence.
S.A.D., or Seasonal Affective Disorder, is a type of depression that is characterized by a serious mood change that is usually triggered by the seasons. It can happen in the summer or winter but often occurs during the winter months when there is less sunlight. Seasonal Affective Disorder tends to come back year after year around the same time – it is often characterized by a lack of motivation, decreased energy, hopelessness, sadness, lack of concentration and fatigue, among others.
Regardless of whether you have symptoms of Seasonal Affective Disorder, or feelings of sadness in general, here are some tips for coping:
1. Look forward to Something– Make plans. It can be a trip (someplace warm, perhaps?), an outing….something. This will help break up the monotony of winter.
2. Get light!– Exposure to sunlight during the day can help ease symptoms of Seasonal Affective Disorder. Start by opening your curtains, facing a window during working hours, or getting a walk-in during the day (making sure to always wear sunscreen when out in the sun).
3. Set goals– Think about what goals you have for work/home/family/etc! Have you been wanting to refinish a cabinet? Read a new book? Try something new with your family? Make a list and commit to working toward these goals to keep yourself motivated.
4. Do good things for yourself- Make an effort to spend time with family, friends and people who are good for you. Maintain healthy eating and exercise habits during the winter- this is always a good idea and will help you stay healthy.
5. If you can't shake the funk.... Talk with your doctor about medications and treatment options that may help. Also, consider going to therapy to discuss your feelings and ways to cope. Click here to find a therapist.
Above all else, simply know that you are not alone. S.A.D. affects many people and there is help.
Dr. Jen
Dr. Jen Caudle is a board-certified Family Physician, Associate Professor at Rowan University, TV health expert, and video creator. Sign up for Dr. Jen's free health newsletter and follow her on Facebook, YouTube, Instagram, and TikTok.
I really appreciate these tips, especially the part about setting realistic goals. Last winter, I started playing Monkey Mart with my kids as a fun way to spend more time together indoors. It actually helped us bond and brought lots of laughter, making the cold months feel less gloomy. Doing small activities that make us smile truly makes a difference. Thanks for reminding everyone that it’s okay to ask for help, too.
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Feeling down with the shorter days? Seasonal Affective Disorder is real. Combat winter blues by planning fun activities! Exposure to light is key; open those curtains. Setting achievable goals, like finally mastering that tricky level on Slope Game, provides motivation. Spend time with loved ones and maintain healthy habits. If the sadness persists, don't hesitate to seek professional help. You're not alone in this.
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This is such an insightful article on combating Seasonal Affective Disorder (S.A.D.)! Planning enjoyable activities and maximizing sunlight can definitely help. For a fun indoor distraction, why not try a relaxing game like Snow Rider 3D during those gloomy evenings? It combines engaging gameplay with a wintery vibe, keeping spirits bright even when it’s dark outside. Thanks for these helpful tips, Dr. Jen!