Seasonal Affective Disorder: Understanding SAD and How Therapy Can Help
As the seasons change, it’s not just the weather that can bring you down—your mood can take a hit too. If you’ve noticed feeling low during the colder months, like you’re running on empty or moving in slow motion, you could be dealing with Seasonal Affective Disorder (SAD). This is more than just the "winter blues" that many of us try to push through.
For those of us in the Black community, it’s common to hear phrases like "just keep going" or "pray on it" when feeling down. But SAD is a real mental health condition that requires more than just willpower. Let’s break down what SAD is and how you can take care of your mental health when it shows up.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, often called SAD (ironic, right?!), is a type of depression that typically starts in the fall and continues through winter. During these months, there’s less sunlight, colder weather, and more time indoors—all factors that can contribute to a drop in mood and energy. Think of it like trying to run a race with a heavy backpack on—everything feels harder than usual.
SAD might show up as:
Feeling unusually tired or low on energy
Losing interest in hobbies or activities you normally enjoy
Having trouble focusing or feeling foggy
Feeling more irritable, anxious, or hopeless
These symptoms don’t just happen randomly. The lack of sunlight during the colder months can mess with your body’s internal clock, and some people are more sensitive to these changes. But the good news is, there are ways to help prevent or manage SAD before it takes over.
Practical Steps to Prevent the Onset of SAD
Get Outside When You Can: Sunlight is crucial. Try to spend some time outside each day, even when it’s cold. Open your curtains, or sit near a window during the day to let as much natural light in as possible.
Stay Physically Active: It can be tempting to hibernate when it’s cold out, but regular physical activity can lift your mood. A brisk walk, yoga, or even a home workout can do wonders for your mental health.
Eat Well: Comfort foods like baked mac and cheese or sweet potato pie are great, but too much can weigh you down. Try to balance them with fruits, veggies, and lean proteins to keep your energy up.
Maintain a Routine: Sticking to regular sleep and wake times can help regulate your body’s internal clock. Consistency can go a long way in keeping your energy steady.
Connect with Your Community: Family and friends are central in Black culture. Don’t isolate yourself. Call up a loved one or connect with your community—it’s easy to feel less alone when you’re supported.
How ACT Therapy Can Help You Manage Seasonal Affective Disorder
Acceptance: SAD is influenced by things outside your control, like the weather and shorter days. ACT helps you make space for those feelings without fighting them. You learn to let go of frustration and work with what you can control.
Commitment to Action: Even on days when you feel like doing nothing, ACT encourages you to take small steps toward things that bring meaning to your life—whether it’s family time, creative projects, or community involvement. You’ll learn how to take action, even if you’re feeling low.
Being Present: ACT emphasizes mindfulness, which can help you stay grounded when negative thoughts or worries creep in. Instead of getting lost in your emotions, you can learn to observe them and stay connected to what’s happening in the here and now.
The Importance of Mental Health Therapy in Managing SAD
SAD can feel overwhelming, but therapy gives you the tools to cope with and manage it. By working with a mental health professional, you can develop a plan tailored to your unique needs and cultural background.
Seeking therapy can sometimes feel like a taboo subject, but taking care of your mental health is just as important as taking care of your physical health. Don’t wait until the symptoms of Seasonal Affective Disorder become too much to handle.
Need Additional Support?
If you’ve noticed any signs of Seasonal Affective Disorder (SAD) in yourself or a loved one, it’s important to seek help. Therapy can give you the support you need to get through the winter months without feeling weighed down.
Feel free to visit our website to schedule an appointment or email us directly. Let’s work together to help you reclaim your energy and peace of mind.
Keywords: Seasonal Affective Disorder, SAD, mental health therapy, Acceptance and Commitment Therapy, Black mental health, SAD symptoms, therapy for Seasonal Affective Disorder, winter depression, therapy for Black millennials
