4.With the return of fall and the decrease in daylight hours, Amelia, like many others, feels the effects of Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes, often referred to as “seasonal depression.” During the summer, she feels energetic and enthusiastic, but as the days grow shorter, she wakes up tired, sluggish, and unmotivated. These symptoms are characteristic of SAD, a condition that affects many individuals when natural light diminishes.
What is Seasonal Affective Disorder?
SAD, often mistakenly called seasonal depression, is recognized as a form of recurring depression tied to the seasons, especially in fall and winter. Its symptoms include:
- Persistent low mood: feelings of sadness, melancholy, or irritability.
- Excessive fatigue: a sense of exhaustion without intense activity.
- Changes in appetite: noticeable increases or decreases, often with cravings for carbohydrate-rich foods.
- Difficulty concentrating: feeling overwhelmed by simple tasks.
- Social withdrawal: retreating from others and losing interest in social activities.
What Causes SAD?
The causes of SAD are complex and vary from person to person. Some of the most common factors include:
- Lack of natural light: This affects the production of melatonin (a sleep hormone) and serotonin (a neurotransmitter that influences mood).
- Disrupted circadian rhythms: Light influences our internal clock. Reduced light can throw off sleep and wake cycles.
- Biological predispositions: Some people are more sensitive to seasonal changes than others.
Impact on Daily Life
Like Amelia, individuals with SAD may find it difficult to complete simple tasks, maintain a daily routine, or engage socially. These symptoms can reduce productivity, strain personal relationships, and create a sense of isolation.
6 Tips to Better Manage SAD
Breaking the cycle of SAD requires concrete actions, even if they feel challenging at first:
1. Increase Exposure to Natural Light
- Morning Walks: Even a short walk at sunrise can help activate your body and provide exposure to natural light.
- Light Therapy: Use a lamp specifically designed to simulate daylight, ideal for times when natural light is lacking.
2. Engage in Physical Activity
- You don’t need intense workouts. Gentle yoga, a dance class, or some stretching can release endorphins and improve mood.
3. Simplify Daily Tasks
- Adjust Expectations: Cook simple meals and let go of unnecessary perfectionism (yes, the house can wait!).
- Prioritize: Focus first on urgent and important tasks, and schedule other important but non-urgent ones.
- Break It Down: Divide larger tasks into smaller steps to avoid feeling overwhelmed.
4. Create a Cozy Environment
- Brighten your space with vibrant colors, plants, or natural elements to make it more inviting.
5. Explore Meaningful Activities
- Choose activities that bring joy and fulfillment, such as learning new skills, engaging in creative projects, or participating in social outings.
6. Seek Support
- Don’t underestimate the power of delegating or sharing mental burdens. External support can make a significant difference.
The Role of Occupational Therapy in Managing SAD
An occupational therapist helps individuals with Seasonal Affective Disorder (SAD) by offering solutions tailored to their specific circumstances. By optimizing daily habits—such as sleep, diet, and physical activity—and incorporating energy management techniques, they assist in addressing fatigue and lack of motivation.
The therapist also supports individuals in creating realistic and motivating daily routines while considering their values, goals, and environmental constraints. This holistic approach helps regain control over well-being and activities step by step.
Learn More About Our Mental Health Occupational Therapy Services
To book an appointment, contact our client service center at 1-855-743-9872. A customer service representative will connect you with a mental health occupational therapist near you.
Article by Lara Serapian, Occupational Therapist with Expertise in Mental Health
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