I chronically battle depression, and the winter is especially rough for me. The middle of winter is full of cold, dark, and dreary days. Combine that thought with an ongoing pandemic and the isolation of caring for someone with a disability, and it is easy for one to feel depressed this time of year.

One might have the winter blues, or it could be a more severe condition called Seasonal Affective Disorder (SAD). Impacting as many as 10 million Americans according to a 2019 study by Boston University, SAD is characterized by increased depression during the cooler months due to a lack of sunlight. Some of the symptoms of this condition include excessive tiredness and moodiness, increased thoughts of hopeless and anxiety, and going back and forth between increased sleepiness and insomnia. SAD can interfere with work and school and can lead to suicidal thoughts. This condition is more likely to affect women than men and those predisposed to depression, bipolar and ADHD.

Although I have not been formally diagnosed with SAD, I believe I have this condition based on the common symptoms. I’ve had this problem every winter since I was in college. Last winter was terrible, with many restrictions still in place due to Covid-19 and all the social and civil unrest. Although I still feel down this winter in 2022, I don’t feel as down as the winter of 2020-2021.

There are some steps that I am taking to respond to SAD. Light therapy is a common way to treat symptoms of SAD. My mom recently purchased a LED lightbox that emits natural light without the harmful UV rays. After using this device for a few weeks, I feel less sluggish.

Another recommendation by health professionals for those suffering from SAD is physical activity and getting outside into the sun, even if it is cold out. Recently, my workplace purchased a giant box crushing machine. One of my tasks is to take the boxes from cases that were unpacked that morning from inside my department outside to the box crusher. The process takes a while, providing me with much-needed physical exercise and getting some sunshine, even if I have to bundle up to be outside.

Cognitive Behavior Therapy and seeing a professional psychologist or counselor is another way to help combat the symptoms of SAD as they can prescribe the appropriate medicine and focus on ways of replacing negative thoughts with positive ones. I took up journaling during the pandemic to put my often stormy and cluttered thoughts onto paper.

Seasonal Affect Disorder is a common disorder, but one does not have to live a life of isolated suffering. If you have issues with this condition and need help, many resources are available for services, such as the Substance Abuse and Mental Health Services Administration.

Do you suffer from Seasonal Affect Disorder, and if so, what steps do you take to combat the issue? Comment in the section below.