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A little more than sad: How to Prioritize Self-Care During Seasonal Affective Disorder

Writer's picture: Erica Madge, LPC, CAADC, CCTPErica Madge, LPC, CAADC, CCTP

As the days get shorter and colder, many people experience the onset of Seasonal Affective Disorder (SAD). This form of depression typically begins in late fall or early winter, triggered by reduced sunlight, which can disrupt circadian rhythms and serotonin levels, impacting mood. You might find yourself feeling sluggish, unmotivated, or even anxious, which can make it hard to focus on your well-being.


The key to navigating SAD is acknowledging that these feelings are valid and common. It’s easy to downplay the emotional toll of seasonal changes, but prioritizing self-care during this time is essential. Normalize the idea of needing extra support—whether that’s taking time for

yourself, speaking with a therapist, or leaning on a support system.


Small lifestyle changes can also be a big help. Light therapy, for instance, mimics sunlight and can improve mood and energy. Making time for daily outdoor walks, even when it’s chilly, can make a significant difference in maintaining emotional balance. Try to stay socially connected, even if it’s tempting to isolate.


Remember, self-care isn’t indulgent—it’s necessary. As the seasons change, so do our needs. Whether it’s cozying up with a book, journaling, or scheduling extra therapy sessions, focusing on your mental health is not only okay, it’s crucial. You’re not alone, and with the right care, you can navigate this season with more ease and resilience.

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