When the Darkness Creeps In: Understanding and Managing Seasonal Affective Disorder (SAD)

As the days grow shorter and the sun sets earlier, many of us begin to feel a shift, not just in the weather, but in our mood, energy levels, and motivation. If you’ve noticed yourself feeling more tired, withdrawn, or down as fall turns to winter, you’re not alone.

You might be experiencing Seasonal Affective Disorder (SAD). This is a form of depression that follows a seasonal pattern and often affects people during the fall and winter months.

What Is Seasonal Affective Disorder (SAD)?

SAD is more than just the "winter blues." It is a diagnosable mental health condition that can affect how a person thinks, feels, and functions. While it's often linked to a lack of sunlight, it can also be influenced by changes in routine, social isolation, and disrupted circadian rhythms.

Common symptoms include:

• Low energy and fatigue, even after sleeping

• Changes in appetite, especially cravings for carbs or sweets

• Trouble concentrating

• Increased need for sleep or trouble getting out of bed

• Loss of interest in activities you usually enjoy

• Feeling more irritable or withdrawn

• Persistent sadness or hopelessness

Why Does It Happen?

Shorter daylight hours can disrupt your body’s internal clock, also known as your circadian rhythm. This clock regulates your sleep, mood, and hormone levels. Less sunlight can lower serotonin and increase melatonin, both of which impact your mood and energy levels.

People who live in northern regions, such as Alberta, are more likely to experience SAD because of the significant reduction in daylight during winter.

What Can Help?

The good news is there are practical ways to manage SAD and support your well-being during the darker months. Here are some strategies that research has shown to be effective:

1. Spend Time in Natural Light

Even on cloudy days, outdoor light can help regulate your body’s internal clock. Aim to get outside during daylight hours, especially in the morning. If that’s not possible, try to sit near a bright window.

2. Try Light Therapy

Light therapy boxes are designed to mimic natural sunlight and can be very helpful, especially when used daily in the morning. Many people notice improvement within a few weeks. Be sure to check with a healthcare provider before starting light therapy to make sure it’s right for you.

3. Stay Connected

Feeling isolated can make SAD worse. If you’re tempted to withdraw, try scheduling regular check-ins with friends or loved ones. Even short, low-pressure interactions can help boost your mood.

4. Keep Your Body Moving

Exercise increases endorphins and can help lift your energy and mood. This doesn’t have to be intense. Go for a gentle walk, try stretching at home, or find a fun way to move that feels good to you.

5. Prioritize Rest and Routine

Try to stick to a consistent sleep schedule. Avoid screens before bed and create a calming bedtime routine. Getting good quality rest helps regulate your mood and energy levels.

6. Talk to a Mental Health Professional

Therapists can help you explore how the seasons are impacting your mental health and provide tools to manage symptoms. In some cases, medication may also be recommended. You don’t have to wait until symptoms are severe to ask for help.

You Are Not Alone

If you're feeling off as the seasons change, you're not imagining it. Seasonal Affective Disorder is real, and you're not the only one going through it. There are tools, strategies, and supports available to help you feel more like yourself again.

Helpful Resources in Alberta

• AHS Mental Health Helpline: 1-877-303-2642 (Free and confidential, 24/7)

• 211 Alberta: ab.211.ca (Connects you to local mental health and social services)

• Canadian Mental Health Association: cmha.ca

• Refocus You- Feel free to call us to see how we can best support you

Final Thoughts

Seasons affect more than just the environment. They impact our bodies, minds, and emotions. If you’re struggling, know that support is available and you don’t have to navigate it alone. Talk to someone. Try one small step. Brighter days—inside and out—are possible.