Coping Strategies for Seasonal Affective Disorder

Contributing Writer – Jason Mayo

Seasonal Affective Disorder, or SAD, is a type of depression that follows a seasonal pattern, typically starting in late fall and lasting through the winter months. While it’s often dismissed as “winter blues,” SAD is a real and serious mental health issue that impacts millions of people each year. For those dealing with substance use disorder (SUD) or co-occurring mental health conditions, SAD can present additional challenges. In this article, we’ll explore what SAD is, its symptoms, who it affects, and ways to manage it — especially for those already navigating substance use and mental health struggles.

What is Seasonal Affective Disorder?

SAD is categorized as a form of major depressive disorder that occurs in a seasonal pattern, meaning symptoms are typically present only during specific months of the year. It’s believed that the lack of sunlight during fall and winter affects our body’s internal clock (or circadian rhythm), serotonin levels, and melatonin production — all of which can significantly influence mood and energy. For some, the impact is severe, leading to clinical depression that lifts only as spring arrives and the days grow longer.

Symptoms of SAD

The symptoms of SAD overlap with those of general depression but are often accompanied by some unique signs. Key symptoms include:

• Persistent low mood – feeling hopeless, sad, or empty
• Loss of interest in activities once enjoyed
• Fatigue and lethargy – finding it hard to get out of bed or feeling constantly tired
• Difficulty concentrating – trouble focusing or making decisions
• Changes in sleep patterns – often experiencing hypersomnia or an excessive need for sleep
• Increased appetite – particularly cravings for carbohydrates, which can lead to weight gain
• Social withdrawal – a sense of wanting to “hibernate” or isolate from others

People with SAD often experience a noticeable contrast between their winter and spring/summer moods, which can lead to feelings of relief as the seasons change. However, when symptoms are most intense, SAD can deeply impact daily life, relationships, and work.

Who is Affected by SAD?

While anyone can experience SAD, certain demographics are more prone to it:

1. Women – Women are more likely to be diagnosed with SAD, with some studies suggesting they are four times more likely to be affected than men.
2. Individuals in Northern Climates – People who live farther from the equator are at greater risk due to the shorter daylight hours in winter.
3. Young Adults – Symptoms often start in young adulthood, though children and teenagers can also develop SAD.
4. Those with Depression or Bipolar Disorder – If someone has a preexisting mood disorder, they may be more susceptible to seasonal patterns of depression.

The Connection Between SAD, SUD, and Mental Health

The relationship between SAD and substance use disorder (SUD) is complex. For individuals with SUD, seasonal changes and the accompanying mood shifts can be particularly challenging. The depressive symptoms associated with SAD may lead some individuals to turn to alcohol or drugs as a way to cope, creating a cycle that can complicate both their substance use and their mental health recovery.

Additionally, people with co-occurring disorders, such as depression, anxiety, or SUD, may be more vulnerable to the effects of SAD. Managing multiple mental health conditions often requires a delicate balance, and the seasonal nature of SAD can throw that balance off. Studies suggest that SAD symptoms, coupled with a preexisting mental health condition, may increase the risk of relapse for those in recovery. The depressive state brought on by SAD can lead to feelings of hopelessness, which, if left unchecked, may push some to seek temporary relief in substances.

Strategies for Coping with SAD

Fortunately, there are several effective ways to manage SAD, especially when it’s approached with a holistic mindset that includes support for mental health and recovery. Here are a few strategies to consider:

1. Light Therapy – One of the most common treatments for SAD, light therapy involves using a special lightbox that mimics natural sunlight. Sitting in front of the light for about 20-30 minutes daily can help boost mood and energy by regulating melatonin and serotonin.
2. Vitamin D – Since low sunlight exposure often results in lower vitamin D levels, supplementing with vitamin D can help. Consult a healthcare provider for the right dosage.
3. Physical Activity – Exercise is a natural mood booster, releasing endorphins that can counteract depressive symptoms. Even a daily walk outdoors, where you can get natural light, can make a difference.
4. Routine and Structure – Having a structured day can provide a sense of stability. Set regular times for waking, eating, and sleeping to maintain balance.
5. Therapy and Medication – Cognitive Behavioral Therapy (CBT) is an effective treatment for SAD, helping individuals identify and change negative thought patterns. For some, antidepressants may also help, particularly if prescribed seasonally during fall and winter.
6. Stay Connected – Isolation can exacerbate SAD symptoms. Connecting with supportive people — friends, family, or recovery groups — can provide a sense of community and reduce loneliness.

Managing SAD in Recovery

For those in recovery from SUD, awareness of SAD can be a powerful tool. If you know that seasonal changes affect your mood, consider preparing for it ahead of time. Engage with a support group, attend recovery meetings, and connect with a therapist or peer advocate. Sharing your experiences and learning from others can offer both perspective and motivation during difficult times.

Final Thoughts

While SAD can feel overwhelming, it’s important to remember that it’s manageable. Whether you’re dealing with SUD, a co-occurring mental health condition, or simply find the winter months more challenging, reaching out for help is the first step. With the right tools and support, you can work through the darker months and look forward to the light at the end of the season.

Jason Mayo is the creator and founder of Sober Not Subtle. He is a certified recovery peer advocate at THRIVE Recovery Community and Outreach Center in New York. Jason currently holds the position of Community Outreach Coordinator of the THRIVE Everywhere Program – a community-based recovery supports program that offers free, non-clinical activities, workshops, and events.

Before working in recovery, Jason was owner and executive producer of award winning visual effects and animation companies in NYC.

He currently writes for The Sober Curator, has been a contributing writer for the Forbes Business Council, creator of the popular Dad blog Out-Numbered, and author of the children’s books, “Do Witches Make Fishes?” and “The Boy and the Billy Goat.”

Jason is passionate about advocating for people living with substance use disorder and mental health issues. His goal is to use humor, creativity, and lived experience to make a positive impact on the world.

Jason has been sober since March 25th, 2010.