Written by Sarah Rosero, Counseling Associate
Did you know that young adult women are at a higher risk of developing Seasonal Affective Disorder (appropriately nicknamed SAD) than men? Studies have shown it’s about a 4:1 difference! If you’re the one everyone leans on, it’s easy to brush off the winter slump and just keep going. But there’s a lot you can do to feel better this season.
In this post, we’ll cover:
- What SAD is and who is most at risk
- Why less daylight affects how we feel
- Five practical ways to combat SAD this season
What Is Seasonal Affective Disorder?
Seasonal affective disorder is a type of depression that follows a seasonal pattern. According to the National Institute of Mental Health (NIMH), symptoms usually begin in late fall or early winter and ease up in the spring and summer.
Common signs include feeling sad most of the day, losing interest in hobbies you usually love, low energy, oversleeping, and pulling away from the people you care about. It’s more than just the winter blues, and it can affect your work, relationships, and everyday life.
That 4:1 statistic comes from research summarized by the American Academy of Family Physicians, which found the risk is highest for women during the ages of 18 to 40.
Many women already carry a significant emotional weight, and as the days grow shorter, finding the energy for self-care becomes even more challenging.
Why Shorter Days Affect Your Mood
SAD develops due to the decrease in daylight as the fall and winter days become shorter. This change in daylight decreases the production of serotonin (sometimes called “the happy hormone”) and increases the production of melatonin (sometimes called “the sleepy hormone”).
Less sunlight also means less vitamin D, which plays a role in mood too. With all of these out of balance, your body’s day and night cycle gets thrown off even more.
When that happens, our minds process thoughts and emotions differently. These changes can affect mood, sleep, and energy levels, potentially leading to symptoms such as sadness, loss of interest in favorite activities, and low energy.
5 Ways to Combat Seasonal Affective Disorder
1. Try Light Therapy
Use light therapy for 30 minutes every morning to kick-start your serotonin. The Yale Winter Depression Research Clinic recommends using a light therapy lamp every day, ideally before 8 a.m. How close you sit depends on how bright your lamp is, so follow the instructions that come with it.
Pro tip: start doing this in the fall to get ahead of the symptoms. If you’re shopping for a lamp, Wirecutter has tested several, including a budget-friendly pick and a top pick if you’re willing to spend a bit more. It’s a good idea to check with your doctor before starting light therapy, especially if you have an eye condition or a history of bipolar disorder.
2. Get Outside When You Can
Get outside if you can, even for a few minutes. Time to bust out that cute and cozy outfit! (Or hope you find some money in your winter coat.)
- Check your local park district’s calendar for winter events.
- Visit Lighting Up Lemont, where holiday displays light up the historic downtown each season.
3. Get Active in a Way That Brings You Joy
Get active in whatever way brings you joy. You could even take this as a chance to try something new! (First class is free? Even better!)
- Take a walk around your neighborhood and admire the Christmas lights.
- Try a class at a local studio like 360 Studios or Fitness Premier Plainfield.
4. Stay Connected With Friends and Family
Stay in touch with friends and family. When it’s cold and dark, it’s tempting to stay in, but connection is one of the best ways to lift your mood. Get together for a warm, seasonal drink to spill the tea!
- Grab a friend and check out the cute coffee shop you’ve been eyeing!
- Start a book club to chip away at your TBR.
5. Talk With a Therapist
Reach out to us at Counseling Works. Our offices are warm and cozy, and we are ready to help you navigate the tougher days! You spend so much time taking care of everyone else. Therapy is a space where you get to be the focus.
My approach is person-centered, which means you lead and I’m here as a steady, attentive presence. Sometimes we need to talk through our thoughts out loud to make sense of them, and I’m happy to give you the space and time to do that. Together, we can build on your strengths and find what helps you feel more like yourself during the darker months.
When to Reach Out for Support
It’s normal to feel a little slower in the winter. But if low mood, fatigue, or losing interest in the things you love sticks around for weeks, or makes it hard to show up for yourself and the people who count on you, it may be time to talk with someone. Please know you don’t have to navigate this alone.
If you’d like support this season, reach out to us through our Contact page. We’d be glad to help.
About the Author
Sarah Rosero is a Counseling Associate at Counseling Works, seeing clients in Lemont and Naperville. She supports clients navigating women’s wellness, relationship issues, and fertility challenges, with additional experience in anxiety, depression, and life changes. Sarah is pursuing her Master’s Degree in Clinical Mental Health Counseling at National Louis University.
