Tips to Combat Seasonal Depression and SAD

As the days shorten and mood-boosting sunshine becomes less available, managing your mental health remains paramount. Some may experience mild depressive symptoms related to the season’s change or develop Seasonal Affective Disorder (SAD), a type of depression that typically occurs during seasons of shorter sunlight. The depression can be profound and may last until the return of the warm spring sunshine.

Do You Have SAD?

Are you not sure if you suffer from Autumn/Winter SAD? Ask yourself these questions: 

• Do I struggle to maintain a positive mindset during certain seasons?
• Do my sleep patterns change during these times?
• Do I tend to overeat and crave carbohydrates during the cold seasons?
• Do I struggle to enjoy my life like I do during spring or summer?
• Do I experience feelings of hopelessness, guilt, worthlessness, or sadness during these seasons?
• Do I develop physical aches and pains with no known cause?
• Have I experienced thoughts of self-harm or death during these times? 

If you answer yes to any of these questions, seek out counsel from a licensed physician to determine if you’re one of the many who suffer from SAD. 

Even if you don’t have Seasonal Affective Disorder, you may still experience mild symptoms that mimic it. Consider integrating non-pharmacological interventions to improve your overall health and happiness.

Treatment for SAD 

Treating Seasonal Affective Disorder starts with determining your diagnosis. Always begin with a call to your doctor. From there, you can establish a plan of care. Your doctor may recommend treatments such as antidepressant medication, vitamin D supplementation, talk therapy, or light therapy via a bright light box. 

Whether you are officially diagnosed with SAD or are just looking for ways to boost your mood during this season, there are numerous non-pharmaceutical steps you can take to help manage your mental health. Start by checking out our Self-Care Tips for Nurses article, which includes help and recommendations on managing stress, avoiding burnout, creating a self-care plan, and maintaining good mental health. You can also take steps such as: 

• Spend time in the sunshine when possible
• Eat a well-balanced diet
• Stay hydrated
• Stay active
• Schedule social calls/gatherings with friends/loved ones who have a positive mindset
• Utilize a journal to list things you are thankful for
• Ensure you’re getting adequate sleep
• Stay involved in activities that bring you joy
• Dress well, both at work and at home
• Focus on spirituality through church, meditation, prayer groups, or other gatherings

Support for Healthcare Workers During the Fall

So often, when we need it the most, we become resistant to the very thing that can bring us back to a place of health and happiness. However, asking for help is an act of strength and courage. Always believe that you are worthy, and that help will improve your life rather than complicate it. 

If you’re walking through a difficult season of life, there are mental health resources available for healthcare professionals. All you have to do is take the first step. 

• Call or text the crisis hotline at 988 if you’re having thoughts of self-harm
• Call or text United Way at 211 to locate therapists or support groups in your area
• Call your health insurance company to inquire about mental health benefits
• Ask about your company’s Employee Assistance Program for mental health
• The Battle Within offers free, confidential therapy to healthcare workers
• The Happy app provides free mental health assistance to nurses
• Consider BetterHelp or TalkSpace for online talk therapy
• Call your family doctor and ask for help or resources
• Reach out to a coworker, friend, or family member for help 

Remember: Your mental health and your life matter. Treat yourself with the same compassionate care you give to your patients.

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Tammy McKinney, a seasoned Registered Nurse, distinguished healthcare writer, and founder of HelpfulHospiceNurse.com, is committed to using her medical knowledge to educate, inform, and entertain healthcare workers and their patients. To connect with Tammy directly, check her out on LinkedIn.