A Creative Guide to Combating Seasonal Affective Disorder

If you experience depression, exhaustion, or sadness during a specific season, you’re not alone. Seasonal affective disorder (SAD) is a diagnosable mental health challenge that affects more than 10 million Americans each year, and it’s something I’ve struggled with season after season. Some view SAD as the “winter blues,” but it can be more serious than that.

Common Misconceptions about SAD

Seasonal Affective Disorder is defined by the American Psychological Association as a depressive state that is specifically tied to a season. SAD usually (but not always) occurs over the colder, darker months of the year, when you’re getting less daylight and doing fewer things outdoors. Your SAD symptoms could be relatively minor, but some people experience a significant and disruptive change to their mental health that shouldn’t be ignored. 

Most commonly, you might experience irritability, a short temper, fatigue, sadness or hopelessness, suicidal thoughts, or low energy. Weight gain, a change in appetite, or hypersomnia (frequent oversleeping) can also mean you have seasonal depression.

If you want to be proactive in your mental health and take back your winter season, these creative tips helped me combat the effects of SAD:

1. Keep Your Sleep Schedule Regular

A good night’s sleep has a big effect on your mood throughout the day. SAD symptoms can include hypersomnia and insomnia, which puts your circadian rhythm in a spin cycle, but you can take some steps to keep your sleep schedule regular. Consider winding down your activities (including screen time) an hour before bedtime, and try to maintain the same wake-up time throughout the week.

2. Maximize Your Light Exposure

Health experts have found a lack of light exposure to be a major cause of SAD symptoms. Luckily, broad-band light therapy is an effective treatment for SAD. If your job or grim weather keep you from getting outside during the day, you can turn your home into a bright oasis. Smart-bulbs can give you more access to the blue-wavelength light recommended by experts. Add an automated routine to your smart home hub to kick these wavelengths on gradually as you wake up in the morning or when you get home for the day.

3. Socialize More Often

SAD symptoms may include feeling withdrawn or antisocial, which can increase your tendency to stay in. If you want to combat SAD, make an effort to channel your inner extrovert and put yourself out there with friends and family.

You don’t have to throw a huge party, but inviting some friends over for a dinner, movie night, or board games can make a difference in your mood. Plus, socializing presents a great opportunity to talk openly about your feelings and empathize with others who live with SAD.

4. Get Outside

Getting outside can counter the effects of SAD in the summer or winter. The presence of winter snow makes it an ideal season for activities like snowshoeing, skiing, ice skating, or simply walking in nature. For any time of year, look for activities that can stimulate you like a club, volunteer opportunity, or sport.

5. Practice Mindfulness Exercises

Mind-body practices like yoga, tai chi, qigong, and meditation are easy to pick up and can have a big effect on your mental health during your off-season. These activities stimulate your brain to produce additional serotonin, which many people lack during short winter days. Timothy McCall, the medical editor for Yoga Journal, recommends practicing just a few minutes per day to start and increasing from there.

6. Seek Professional Help

You don’t have to “fix” your SAD symptoms yourself—asking for professional help or emotional support from friends and family can help you manage depressive feelings. Cognitive-behavioral therapy (CBT) is an effective treatment for SAD and can be combined with any of the above strategies. It’s best to ask for help as soon as you feel overwhelmed by depressive thoughts or feelings. Don’t wait and prolong your SAD symptoms any longer than you have to.

7. Find a Creative Outlet

Art, music, and writing can help you manage and cope with depression in a productive and fulfilling way. Expressive arts therapy involves using a creative outlet as a catalyst for change in your mental health state.

Many artists, musicians, and writers use their artistic process as a coping mechanism for negative emotions, but you don’t need to be a professional artist to benefit from the activity. Playing music, reading or writing short stories, finger painting, or any creative hobby that sparks your interest can all help you make better use of shorter days and bad weather.

You Don’t Have to Give In to SAD

Don’t let your least favorite season derail your productivity and positivity. You can keep an even keel through any weather conditions with some mindful self-care and a little help from others. If you experience SAD symptoms as I do, meeting these challenging emotions at the start of the season (with a little creativity) can help you get back to feeling like your best self sooner.