
The days are short, the sun doesn’t feel warm, and your socks aren’t thick enough. All of this may cause you to experience some sadness.
Many struggle with Seasonal Affective Disorder (SAD) this time of year, but how do you know if you’re experiencing symptoms of SAD or if you’re simply sad?
How to Identify
Those experiencing SAD are likely to notice symptoms that impact your ability to function. These symptoms typically begin in the fall or winter and tend to lift by spring. Symptoms are not directly related to common stressful events that may occur during those months, such as holidays, loss of work, family dynamics, anniversaries, grief experiences.
SAD symptoms are also distinct from the normal emotional ups and downs that we all experience. Feeling sadness, anger, fear, guilt, and joy is part of being human. If you notice yourself trending toward an inability to function, or are already at that point, it may be time to talk to someone.
Tracking Symptoms
Mild Symptoms:
Down but still able to take care of yourself and others
Trouble sleeping
Less energy than usual but still able to do your job, schoolwork, or housework
Severe Symptoms:
Unable to complete activities of daily living (i.e. working, cooking, dressing).
Social withdrawal
Oversleeping
Gaining weight
Craving foods with lots of sugar like cakes, candies, and cookies
Pay attention to your symptoms. Rate the symptoms daily on a scale of 1-10 to identify if you are starting to feel worse or better. 1 is neutral and 10 is totally unbearable.
Celebrate Your Wins
As you track symptoms and daily functioning, take time to celebrate the activities you’re able to do and reward yourself. If the goal of the day is simply to put on clothes, comb your hair, or cook a meal, celebrate completing your goal with something you enjoy. Don’t let the small victories slip by!
Activities That Can Help
Do something meaningful to you
Go outside in the sunlight
Spend time with family and friends
Eat healthy and avoiding foods with lots of sugar
Exercise
Give Yourself Grace
Being human means experiencing the full range of emotions. A slump during the winter months doesn’t mean you need to be ‘fixed’—it might just mean you’re human. Track your symptoms, identify patterns, and reward yourself for progress. If, at anytime, you need to speak with one of our therapists, we’ll be ready.
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