Coping with Seasonal Affective Disorder: CCMH’s Wellness Guide

As the days grow shorter and the Pacific Northwest skies turn gray and cloudy, many in our community experience a shift in mood and energy levels.

At Columbia Community Mental Health (CCMH), we understand that Seasonal Affective Disorder (SAD) can significantly impact one's well-being. To help you better navigate the winter season and maintain your mental health through these months, we put together a guide with some helpful strategies to combat SAD.

Understanding Seasonal Affective Disorder

SAD is more than just the "winter blues." It's a type of depression that's related to changes in the seasons, typically beginning in fall and continuing through winter. Symptoms can often include low energy levels, changes in sleep patterns, difficulty concentrating, and general feelings of hopelessness and/or sadness. Recognizing these symptoms is the first step in addressing SAD and figuring out ways to combat it.

Light Therapy: Bringing Sunshine Indoors

One of the most effective treatments for SAD is light therapy. Exposure to bright, artificial light during these gray, rainy months can help regulate your body's internal clock and boost mood-lifting neurotransmitters.

Consider investing in a light therapy box (many are inexpensive and available on Amazon) and aim to use it for about 20-30 minutes each morning. We also recommend consulting with your healthcare provider before starting light therapy to ensure it's the right tool for you.

Stay Active and Get Outside

Physical activity is a powerful mood booster, especially when you can get outdoors for fresh air. Even on cloudy days, natural light can help alleviate SAD symptoms. Try to get outside during daylight hours when you can, even if it's just for a short walk around your neighborhood.

If outdoor activities are challenging for you and your schedule, consider indoor exercises you enjoy, such as yoga, dancing, or at-home workouts. There are many free options on YouTube to check out, too.

Nourish Your Body and Mind

During winter, it's common to crave comfort foods high in carbohydrates. Indulge in these occasionally, but aim for a balanced diet rich in fruits, vegetables, and lean proteins. Foods high in vitamin D, like healthy, fatty fish and dairy products, can also be beneficial. Consider talking to your healthcare provider about vitamin D supplements, too, as vitamin D deficiency is common in the Pacific Northwest region during the winter.

Maintain Social Connections

Winter can lead to social isolation, which can exacerbate SAD symptoms. Make a solid effort to stay connected with your friends and family, even if virtually on video calls or phone calls.

You might even plan on doing something with your friends to make new memories, get social, and check in with each other more often during these more challenging months. Consider joining a winter activity group or volunteering in your community. These types of social interactions can provide much-needed support and boost your mood.

Seek Professional Support

If you're struggling with SAD, remember that CCMH is here to help you. Our team of mental health professionals can provide personalized strategies to help you manage your symptoms. We offer various services, including 1-on-1 counseling, medication management, and group therapy sessions.

Don't hesitate to contact CCMH if you need additional support. Our Walk-In Clinic is available for assessments to determine your needs. We can help you get started with care and improve your overall well-being.

If you prefer immediate support over the phone, our Crisis Line is available 24/7 at (503) 782-4499. Remember, you're not alone in your journey; we’re always here to support you however we can.