Understanding and Coping with Seasonal Affective Disorder (SAD)
November 2024 - Beth Danehy
As the days grow shorter and temperatures drop, many of us may find ourselves feeling more tired, down, or irritable than usual. For some, this shift is more than just a seasonal slump—it may be a form of depression known as Seasonal Affective Disorder (SAD). SAD affects millions of people every year, with symptoms that typically begin in late fall and persist through the winter months.
The UVA Faculty & Employee Assistance Program (FEAP) is here to support faculty and staff who may be struggling with these seasonal challenges.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that occurs at the same time each year, usually starting in fall and lasting through winter. While the exact cause of SAD isn’t fully understood, researchers believe it may be related to changes in light exposure, which can impact the body’s internal clock, mood-regulating hormones, and sleep patterns. Shorter daylight hours can disrupt serotonin and melatonin levels, leading to feelings of fatigue and sadness.
Common symptoms of SAD include:
Low energy and persistent fatigue
Difficulty concentrating
Feelings of hopelessness or worthlessness
Withdrawal from social activities
Changes in sleep patterns (often oversleeping)
Increased appetite or weight gain
Coping Strategies for SAD
Managing SAD requires a proactive approach. Here are some strategies to consider:
Spend Time Outside: Even if it's cold, spending time outdoors can help increase exposure to natural light and improve mood. Taking a brisk walk at lunchtime, for instance, can be a mood booster.
Exercise Regularly: Physical activity releases endorphins, which can improve mood. Whether it’s a yoga class, a gym workout, or a walk, moving regularly is beneficial. Try FEAP’s Virtual Walk and Talk to help with incorporating more physical activity in your routine to help with you SAD.
Stay Connected: Socializing with friends, family, and coworkers can counter feelings of isolation, which often accompany SAD. Reach out to someone you trust if you’re feeling down. Share the experience of learning coping strategies while connecting with others, try FEAP’s Rest, Reset, and Restore (R3 group).
Prioritize Healthy Sleep: A consistent sleep schedule helps regulate your body’s internal clock. Aim for seven to nine hours of restful sleep each night.
Read more: How You Can Get to Sleep and Stay Asleep
How You can Get to Sleep and Stay Asleep for Shift Workers
Light Therapy: Exposure to a lightbox that mimics natural sunlight for 20–30 minutes each morning can help balance serotonin levels and alleviate symptoms.
Seek Professional Help: If symptoms persist, consider seeking support. UVA's Faculty & Employee Assistance Program offers confidential assessment, counseling and guidance, providing strategies to help faculty and staff manage stress and mood changes.
UVA FEAP Is Here for You
If you or someone you know may be experiencing Seasonal Affective Disorder, UVA FEAP is here to help. Employee Assistance Consultants can provide support, tools, and referrals to resources that can make a difference. Whether it’s managing stress, finding coping strategies, or simply having someone to talk to, FEAP is a resource for all faculty and staff at UVA.
Seasonal Affective Disorder is a common yet challenging experience for many people. Remember, you’re not alone, and support is available to help you manage the season with resilience and health.
About the Author
Beth Danehy
Beth Danehy joined FEAP in August 2019 after serving as Director of the Employee Assistance Program at the University of Rochester. She is a Certified Employee Assistance Professional, Certified Clinical Trauma Professional, and experienced in mediation, coaching, and couples therapy.