Feeling sad, or is it SAD?

For a lot of people, these darker and shorter days leading up to the holiday season mean cozying up inside, eating comfort foods, and enjoying some downtime. For others, these days have a somewhat gloomier context and they may find themselves having a harder time getting out of bed, a harder time getting motivated, and dreading the day ahead. This may be what is called Seasonal Affective Disorder (SAD), which is both common and manageable, with anywhere between 2-10% of Canadians experiencing it in their lifetime.

If you feel SAD (all caps, all the time), we can help with that. In the meantime, here’s how to tell if you’re experiencing recognize SAD and 10 ten (10) things to do about it you may wish to consider to alleviate the effects of it. Good news? You’re not alone, and there are many options available to you, including expert help from our clinicians.

What Does SAD Look Like?

Before we get into it, it’s important to recognize the symptoms of SAD, and, like many mental wellness challenges, it can look different for everyone. Here are a few of the major ones:

• Trouble sleeping through the night.
• Trouble getting up — sleeping a lot.
• General fatigue.
• Avoiding favourite activities and people.
• Change in appetite — drastic weight gain or loss.
• Hopelessness.
• Irritability.
• Feelings of sadness or guilt.

You may experience a variety of any of these symptoms (or others) in differing levels of severity. If any of them persist, it’s a sign you might be experiencing SAD. Of course, self-diagnosing or self-treating is never recommended, and you should always speak with a trained and accredited mental health clinician or physician prior to reaching any conclusions.

Ten (10) Things To Try!

For any of the above symptoms, there are a few things you can do right away that can help! In fact, anyone’s overall mental wellness will experience a boost from any of these ten (10) things.

1. Get Outside

Just 20 minutes a day outside (not even all at once!) can help your mood. Plus, you’ll get the opportunity to photosynthesize some happiness. The more sunlight, the better.

2. Arrange Your Space for More Light

We can’t say it enough — more sunlight, especially in Northern climates! Try arranging your space to allow for more sunlight and spend time in those areas. For example, dust off that reading chair and pop it next to the window.

3. Add in Exercise

Adding exercise is a tall order when you don’t even feel like crawling out of bed, but getting some exercise can boost levels of endorphins, serotonin, and dopamine — all good things when you’re feeling down. Set an alarm and take an afternoon walk!

4. Purchase a Happy Lamp

Light therapy has been a go-to for alleviating symptoms of SAD, and you can now purchase “happy lamps” online at reasonable prices. The key is to make sure they are a minimum of 10,000 lux, and you should spend about 30 minutes each day under it.

5. Get Social

Even if it’s the last thing you feel like doing, add some social time to your calendar. Plan a phone call with a friend, or get out and grab a coffee with a family member. Start small and work your way up.

6. Cook a Nutritious Meal

A healthy diet can make all the difference, and so can the act of cooking. You’ll feel productive and healthy by taking the time to cook up a tasty, healthy meal. Do your best to avoid the excessive carbs and sugars calling your name, and resist the urge to cook something so tempting you have to eat it all.

7. Avoid Drugs & Alcohol

When you’re feeling down, especially during colder months when we naturally spend more time indoors, it’s easy to turn to substances to try and numb or avoid our uncomfortable feelings. Often, that leaves you feeling worse! If you’re experiencing symptoms of SAD, avoid using drugs or consuming alcohol or increase your mindfulness of your consumption to give your body a better chance of alleviating the symptoms.

8. Confide in a Friend or Family Member

When you keep things bottled up, it can make you feel worse. Plus, people experiencing SAD can feel alone a sense of loneliness. By letting a friend or family member in on how you feel, you may feel a weight off your shoulders while being reminded that people care about you and are there for you no matter what.

9. Break Large Tasks Down into Smaller Goals

When everyday activities feel insurmountable, turn them into a series of manageable steps, so you don’t feel like you’re drowning. Celebrate each achievement along the way!

10. Allow Yourself to Feel the Sadness

Pushing down or avoiding how you feel can make those feelings even bigger! Don’t be afraid to admit and embrace your feelings while taking action, no matter how small, to help make yourself feel better. These tactics aren’t to hide how you feel but to give you a boost to accept and work through your difficulties.

While doing some (or all!) of these things to feel better is great, if you’re experiencing persistent or severe symptoms, it is important that you speak to a professional who can help. At Coastality, we’re making your wellness a priority, and our highly-skilled and educated clinicians are here to help develop and hone the skills you need to tackle any of life’s challenges. Click on the “Book Now” button to schedule a session today — you can even take it from the comfort of your own home.