THE CLIMB

As the days grow shorter and sunlight becomes scarce, many people experience changes in their mood and energy levels. For some, these shifts go beyond the typical “winter blues” and develop into Seasonal Affective Disorder (SAD). SAD is a form of depression that occurs at specific times of the year, usually during the fall and winter months. This blog will help you understand what SAD is, how therapy can help manage its symptoms, and share real-life examples of how busy parents and productive students cope with SAD using therapy and other tools.

Understanding Seasonal Affective Disorder (SAD)

SAD is more than just feeling down when the weather changes; it’s a serious condition that affects mood, sleep, appetite, and overall energy levels. Symptoms can include:

• Low energy and fatigue, even with adequate rest.
• Difficulty concentrating or making decisions.
• Feelings of hopelessness or sadness that persist.
• Loss of interest in activities once enjoyed.
• Changes in sleep patterns (e.g., sleeping too much).
• Cravings for carbohydrates and weight gain.

These symptoms can make everyday tasks feel overwhelming, impacting one’s personal and professional life.

How Therapy Can Help Manage SAD

Therapy is a powerful tool in managing SAD. Professional counseling can help individuals explore the roots of their feelings and develop personalized coping strategies. Techniques such as Cognitive Behavioral Therapy (CBT) can be particularly effective for SAD, as they help change negative thought patterns and behaviors associated with the condition. Here are a few examples of how different individuals have benefited from therapy and other tools:

Coping Strategies for Productive Students

Time Management and Therapy Sessions:
Emily, a college student, found her focus dwindling as the winter months approached. Her grades started to slip, and she often felt too exhausted to study. Through therapy, she learned time management techniques that helped her organize her study sessions around her energy levels. Her therapist introduced mindfulness exercises that helped her stay present, even on tough days. Additionally, light therapy—using a specialized lamp that mimics natural sunlight—became part of her morning routine, which boosted her mood and energy levels.

Addressing Perfectionism with Counseling:
Jake, a high-achieving high school senior, struggled with feelings of inadequacy during the darker months. Therapy helped him recognize his tendencies toward perfectionism, which worsened his feelings of depression. Counseling taught Jake to challenge his negative thoughts and adopt healthier perspectives about his academic performance. By learning to set realistic goals and celebrating small achievements, Jake felt more in control of his emotions.

Coping Strategies for Busy Parents

Finding ‘Me Time’ with the Support of a Therapist:
Lisa, a working mother of two, often felt overwhelmed during the winter season. Balancing work, household responsibilities, and her children’s needs became even more challenging when her own energy levels dropped. Through therapy, Lisa learned the importance of self-care. Her therapist encouraged her to carve out short periods of “me time,” where she could engage in activities like reading, meditating, or even taking a walk during daylight hours. This time helped Lisa recharge and reduced her feelings of guilt about prioritizing her well-being.

Strengthening Family Support Systems:
Mark, a father of three, noticed that his mood dipped significantly every year as the days grew shorter. His therapist helped him identify these patterns and guided him in opening up to his family about his struggles with SAD. By communicating his needs, Mark found support from his partner, who took on extra responsibilities during his tougher days. Together, they made small lifestyle changes, such as getting outside as a family whenever possible and making weekends about exploring local parks. This collective approach not only improved Mark’s mood but also strengthened the family’s bond.

Additional Tools for Managing SAD

In addition to therapy, there are various other tools that can help alleviate the symptoms of SAD:

• Light Therapy: Using a light therapy box for 20-30 minutes each morning can help mimic sunlight exposure, which boosts serotonin levels.
• Physical Exercise: Engaging in regular exercise, especially outdoors, can naturally improve mood and increase energy levels.
• Sleep Hygiene: Maintaining a consistent sleep schedule and creating a calming bedtime routine can help combat fatigue.
• Mindfulness and Meditation: Practices like meditation can help individuals become more aware of their thought patterns and develop a more positive mindset.

Seeking Help for SAD

If you or someone you know struggles with the symptoms of SAD, reaching out for professional help is a courageous and effective first step. At The Pursuit Counseling, we’re here to support you through all seasons of life. Together, we can explore strategies to help you thrive, no matter the time of year.

At The Pursuit, a group of experienced therapists have come together to offer best-in-class counseling services. We prioritize clinical theory, non-judgmental approaches, and effective interventions, treatment plans, and coping skills. We have therapists who specialize in different areas and we strive to find the best match for your unique needs. Are you ready to take the first step in your Pursuit towards a happier, healthier you? We invite you to book your free 20-minute consultation with one of our skilled therapists. Don’t wait; it’s time to invest in your well-being. Simply Book Now to start your Pursuit toward personal growth and positive change today. Keep reading if you want to learn more about Depression Therapy.