Seasonal Affective Disorder: Managing Winter Depression

What is SAD?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, typically worsening in autumn/winter and improving in spring/summer. It affects about 5% of adults.

Symptoms

• Low mood and energy during shorter days
• Oversleeping and difficulty waking
• Carbohydrate cravings and weight gain
• Social withdrawal
• Difficulty concentrating

Management Strategies

1. Light therapy: 10,000 lux light box for 30 minutes each morning
2. Maximize daylight: Walk outside during lunch hours
3. Maintain routine: Consistent sleep and wake times
4. Exercise: Regular physical activity combats seasonal lethargy
5. Stay connected: Fight withdrawal urges with SatKarya community
6. Guided exercises: Daily breathing and grounding practice