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Understanding Seasonal Affective Disorder (SAD) and How to Navigate It

Writer's picture: Julie BaileyJulie Bailey

Updated: Feb 3

During this season, when the days are shorter and we don't get as much sunlight, many people notice a shift in their mood, energy levels, and overall sense of well-being. For some, this seasonal change can feel overwhelming and lead to what is known as Seasonal Affective Disorder (SAD). Let’s explore what SAD is and discover some practical and spiritual ways to ease its effects.


What Is Seasonal Affective Disorder?


SAD is a type of depression that typically occurs during the fall and winter months when there is less natural sunlight. Common symptoms include:

  • Low energy

  • Feelings of sadness or hopelessness

  • Difficulty concentrating

  • Changes in sleep patterns (often sleeping more)

  • Cravings for carbohydrates or unhealthy foods

  • Loss of interest in activities once enjoyed


These symptoms can range from mild to severe, impacting daily life and overall happiness. While SAD is often linked to a lack of sunlight, it’s also influenced by biological factors, such as changes in serotonin and melatonin levels, which affect mood and sleep.


Helpful Tips for Managing SAD

While Seasonal Affective Disorder can feel heavy, there are many ways to support your mind, body, and spirit during this time. Here are some practical and spiritual practices to help:


1. Light Therapy

Invest in a light therapy box that mimics natural sunlight. Spending 20-30 minutes each morning in front of a light box can significantly improve mood and energy levels.


2. Get Outside

Even on cloudy days, outdoor light can boost your mood. Bundle up and take a walk in nature to connect with the beauty of the season. Look for small signs of life—a bird’s call, frost on leaves, or the earthy smell of winter—to stay grounded in the present moment.


3. Practice Mindful Movement

Gentle activities like yoga, tai chi, or even a brisk walk can release endorphins and reduce feelings of sadness. Incorporating stretching or movement into your day can also help ease physical tension often associated with low energy.


4. Embrace Spiritual Practices

  • Meditation: Spend a few minutes each day visualizing light entering your body, filling you with warmth and positivity. This can help counter the darkness you may feel.

  • Journaling: Reflect on your emotions, gratitude, or intentions for the season. Use this time to acknowledge your feelings without judgment.

  • Candle Rituals: Light a candle in the evening, preferably in your favorite color, and focus on its flame. Visualize the light symbolizing hope and inner strength.


5. Stay Connected

Isolation can intensify the symptoms of SAD. Reach out to loved ones, join a community group, or attend a class that interests you. Connection is a powerful antidote to feelings of loneliness.


6. Nourish Your Body

Opt for foods that support emotional well-being, such as omega-3-rich fish, leafy greens, and whole grains. Limit processed foods and refined sugars, which can lead to energy crashes. If supplements are appropriate for you, Vitamin D can also help counteract the effects of reduced sunlight.


7. Create a Cozy Space

Turn your home into a sanctuary by incorporating warm lighting, soft blankets, and scents like lavender or citrus. Surround yourself with things that bring comfort and joy.


8. Crystal Healing

Crystals can provide grounding and uplifting energy during the darker months. Consider keeping these nearby:

  • Citrine: For positivity and motivation

  • Amethyst: To promote calm and restful sleep

  • Sunstone: To harness the energy of the sun Hold these crystals during meditation or place them in your space to amplify their energy.


9. Affirmations

Speak or write affirmations to reframe negative thoughts. Examples include:

  • “I am resilient and will move through this season with grace.”

  • “I welcome light and joy into my life.”


10. Seek Professional Support

If symptoms persist or feel unmanageable, consider reaching out to a therapist. We can help you develop strategies and provide support tailored to your needs.


A Gentle Reminder

Seasonal Affective Disorder is not a reflection of weakness or failure—it is a response to changes in our environment and biology. By honoring your feelings and taking steps to care for yourself, you can create a sense of balance and light during even the darkest months.


Remember, the seasons are always changing, and spring will come again. Until then, be gentle with yourself and embrace the small rituals that bring comfort and joy.

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