Seasonal Affective Disorder, or SAD, is a type of depression that affects people at around the same time each year. If you’re someone who experiences SAD you may be wondering how long it lasts and what you can do to manage it. In this blog post, we’ll explore the duration of SAD and some steps you can take to cope.
On average, SAD lasts about 5 months out of the year, with symptoms usually starting in the late fall or early winter and subsiding in the spring. However, this can vary from person to person. While seasonal affective disorder can go away on its own, some people require treatment when it becomes severe. Some may have symptoms begin as early as September or as late as January, and may not see relief until April or May. It’s important to remember that everyone’s experience with SAD is unique.
In addition to the seasonal nature of SAD, the severity of symptoms can also vary. Some people may have mild symptoms and be able to cope without professional support, while others may have more severe symptoms that significantly impact their daily life. For those with more severe symptoms, it’s recommended that you seek professional help from a therapist or mental health provider and avoid pushing through seasonal affective disorder.
There are many steps you can take to manage SAD, including light therapy, regular exercise, and psychotherapy. Light therapy involves sitting near a special light box that simulates natural sunlight, which can help regulate your circadian rhythms and improve your mood. Exercise can also be helpful in managing symptoms by increasing endorphins and improving overall physical health.
Psychotherapy, specifically cognitive-behavioral therapy (CBT), can also be an effective form of treatment for SAD. CBT can help you identify negative thinking patterns and replace them with more positive, adaptive thoughts. Additionally, it can help you develop coping skills to manage your symptoms and prevent them from interfering with your daily life.
Another important factor in managing SAD is self-care. Be sure to prioritize activities that bring you joy and help you feel rejuvenated, like spending time with loved ones, engaging in hobbies, and practicing mindfulness. Additionally, make sure you’re taking care of your physical health by eating well, getting enough sleep, and avoiding drugs or alcohol.
If you’re someone who experiences SAD, it’s important to remember that you’re not alone. While the duration of SAD can vary, there are steps you can take to manage your symptoms and prevent them from interfering with your daily life. Seek professional help if you need it, prioritize self-care, and remember to be patient and kind to yourself. With the right treatment and support, you can work towards a brighter, more comfortable winter season.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Josh Zettel, BA (Hons), MA, RP (Qualifying) CCC, or another Kitchener psychotherapist in Waterloo or Kitchener at CARESPACE. We are happy to listen and are here to help!
