Seasonal Affective Disorder

Living with SAD can be difficult, but there are lots of things you can do to help yourself cope. This article has some suggestions for you to consider.

Different things work for different people at different times, so if something doesn't feel possible just now try not to put pressure on yourself. You can always try something else or come back to it another time.

If SAD affects you during winter, there are particular things you could try that might help. You could:

• Make the most of natural light. It might help to spend time in natural light, for example going for walks, spending time in parks or gardens, or simply sitting near a window. This seems to be helpful if you experience SAD in winter.
• Plan ahead for winter. For example, try to make meals in advance and freeze them if you know you are likely to lack the energy to do this during the most difficult period.

Talk to Someone

For people who need support with depression, anxiety or suicidal thoughts:

1. Lifeline provides 24-hour crisis counselling, support groups and suicide prevention services. Call 13 11 14, text 0477 13 11 14 or chat online.
2. Suicide Call Back Service provides 24/7 support if you or someone you know is feeling suicidal. Call 1300 659 467.
3. Beyond Blue aims to increase awareness of depression and anxiety and reduce stigma. If you or a loved one need help, you can call 1300 22 4636, 24 hours/7 days a week or chat online.
4. MindSpot is a free telephone and online service for people with anxiety, stress, low mood or depression. It provides online assessment and treatment for anxiety and depression. MindSpot is not an emergency or instant response service. Call 1800 61 44 34.
5. Medicare Mental Health gives advice and will connect you to local mental health services. Call 1800 595 212.

If you're feeling lonely:

1. FriendLine supports anyone who's feeling lonely, needs to reconnect or just wants a chat. You can call them 7 days a week on 1800 424 287, or chat online with one of their trained volunteers. All conversations with FriendLine are anonymous.

There are also helplines available for people with different backgrounds or needs.

For young people who need mental health support, and their parents or carers:

1. Kids Helpline is Australia's only free 24/7 confidential and private counselling service specifically for children and young people aged 5 – 25. Call 1800 55 1800.
2. headspace provides free online and telephone support and counselling to young people 12 – 25 and their families and friends. Call 1800 650 890, or chat online.

For people with complex mental health issues:

1. SANE Australia provides support to anyone in Australia affected by complex mental health issues, as well as their friends, family members and health professionals. Call 1800 187 263 or chat online.
2. Blue Knot Foundation Helpline is the National Centre of Excellence for Complex Trauma. It provides support, education and resources for the families and communities of adult survivors of childhood trauma and abuse. Call 1300 657 380.

For Aboriginal and Torres Strait Islander people:

1. 13YARN provides 24/7 free and confidential crisis support. Call 13 92 76.
2. Thirrili provides support to Aboriginal and Torres Strait Islander peoples in the aftermath of suicide or other fatal critical incidents. Call 1800 805 801, 24 hours/7 days a week

1. QLife provides nationwide telephone and web-based services for peer support and referral for people wanting to talk about a range of issues including sexuality, identity, gender, bodies, feelings or relationships. Call 1800 184 527.

1. PANDA (Perinatal Anxiety & Depression Australia) supports families across Australia affected by anxiety and depression during pregnancy and in the first year of parenthood. Call 1300 726 306.
2. ForWhen connects new and expecting parents or carers to perinatal and infant mental health services and supports in their local area. Call 1300 24 23 22.
3. Gidget Foundation provides mental health support for expectant and new parents. Call 1300 851 758.

1. Open Arms provides 24/7 free and confidential counselling to anyone who has served at least one day in the ADF, their partners and families. Call 1800 011 046.

For people needing support with eating disorders, and body image related issues:

1. Butterfly National Helpline is available for anyone in Australia concerned about eating disorders or body image issues, either for themselves or someone they care about. Call 1800 33 4673.

Keep a Diary

You might find it helps to keep a note of your symptoms, including when they start and if particular things seem to trigger them, including changes in the weather. This could help you notice any patterns.

You could also make a note of things that feel helpful for you or which seem to make things worse. This can be helpful because SAD affects you at some times and not others, so you might not easily remember these details.

Plan for Difficult Times

If you've noticed your symptoms follow a pattern, you may be able to work out when they're most likely to start in the future. This may help you put things in place for those times.

For example, you could:

• Re-arrange stressful activities or events for another time.
• Plan relaxing activities that might help improve your mood.
• Plan ahead, such as stocking up on things you need.
  
• Make more spare time to rest or do things you enjoy.
• Create a self-care box.

Self Care

In addition to your treatment plan for seasonal affective disorder:

• Make your environment sunnier and brighter. Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.
• Get outside. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially if you spend some time outside within two hours of getting up in the morning.
• Exercise regularly. Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase symptoms. Being more fit can make you feel better about yourself, too, which can lift your mood.
• Normalize sleep patterns. Schedule reliable times to wake up and go to bed each day. Especially for fall-winter-onset , reduce or eliminate napping and oversleeping.

Coping and Support

These steps can help you manage seasonal affective disorder:

• Stick to your treatment plan. Follow your treatment plan and attend therapy appointments when scheduled.
• Take care of yourself. Get enough sleep to help you feel rested, but be careful not to get too much rest, as symptoms often lead people to feel like hibernating. Participate in an exercise program or engage in another form of regular physical activity. Make healthy choices for meals and snacks. Don't turn to alcohol or recreational drugs for relief.
• Practice stress management. Learn techniques to manage your stress better. For example, you may try relaxation techniques such as yoga, tai chi and meditation. Unmanaged stress can lead to depression, overeating, or other unhealthy thoughts and behaviors.
• Socialise. When you're feeling down, it can be hard to be social. Make an effort to connect with people you enjoy being around. They can offer support, a shoulder to cry on or shared laughter to give you a little boost.
• Take a trip. If possible, take winter vacations in sunny, warm locations if you have winter or to cooler locations if you have summer.

Sources:

1. Healthdirect: Mental Health Helplines, February 2024
2. Mind: SAD
3. Mayo Clinic: Seasonal Affective Disorder (SAD), 14 December 2021