SAD Time of Year
Understanding SAD
SAD often appears during winter, with symptoms including:
Low mood and lack of motivation
Sleep changes (too much or too little)
Irritability and guilt
Cravings for carbs and potential weight gain
Reduced interest in activities and social connections
The primary causes include reduced sunlight, affecting the brain’s hypothalamus, which disrupts melatonin and serotonin production—key chemicals controlling sleep and mood.
Coping Strategies
Plan Ahead (September onward):
Add enjoyable activities to your calendar for the darker months (January–March).
Commit to social, church, or family events to maintain connections.
Light Therapy:
Use a therapy light that simulates sunlight.
Morning sessions (20–30 minutes) within an hour of waking can be effective.
Stay Active:
Bundle up and get outside during daylight hours.
Exercise indoors if venturing out feels difficult.
Balanced Nutrition:
Monitor carbohydrate cravings and aim for balanced meals.
Include foods rich in omega-3s and vitamin D to support mood.
Maintain Relationships:
Check in with loved ones regularly.
Engage in community /church activities to feel connected. The Bible tells us not to forsake the assembling of ourselves together (Hebrews 10:25).
Stay consistent with spiritual disciplines such as prayer, devotions, and worship. Keeping in mind according to the Book of Ecclesiastes, there is a purpose for all things, including SAD.
Seek Professional Support:
If symptoms persist or become overwhelming, seek pastoral counsel or consult a mental health professional.
Cognitive-behavioral therapy (CBT) is a form of therapy that is helpful.
Medication may also be an option.
Remember: Winter is temporary, and by taking proactive steps, you can minimize the impact of SAD and maintain a sense of well-being. Also, remember to check in with your family/friends who may be experiencing SAD. Reaching out reminds them they are not alone and are loved.
