How To Let Go Of Negative Thoughts And Feelings: Preparing For SAD (Seasonal Affective Disorder)
As fall arrives and the risk of seasonal affective disorder increases, so do those negative Debbie Downer thoughts and ideas. As the cold winter months approach it is easier to isolate, and feed into negative thoughts and feelings.
Her Agenda has gathered information from therapists on how to combat those thoughts before they become too intrusive.
What Seasonal Affective Disorder (SAD) Is
“Seasonal Affective Disorder, or SAD, is a clinically recognized pattern of depression that shows up in a seasonal rhythm,” said Beatriz Victoria Albina, NP, MPH, SEP, Nurse Practitioner, Certified Life Coach, and author of End Emotional Outsourcing. “It’s more than missing summer or wishing for more sunlight. People with SAD experience predictable cycles of low mood that arrive with the change in seasons, most often in fall and winter, though some folks experience it in the summer months.
Furthermore, Beatriz says for many, winter-pattern SAD looks like fatigue, sadness, changes in sleep or appetite, and withdrawing from social life. In the summer version, people might find themselves restless, unable to sleep, losing appetite, or feeling more anxious. What makes this a disorder rather than a seasonal quirk is that it disrupts daily life.
How Does It Present Differently In Different People?
“Each individual may present a bit differently if suffering from SAD but in many cases, people may isolate more, withdraw from social settings, sleep more and lose pleasure in things they normally enjoy and love,” said Jennifer Kelman, JustAnswer Therapist and LCSW .
”These are the very things needed in order to move through this time, but many find it hard to keep up with daily routines,” Jennifer said. “As the leaves begin to fall, days become shorter, and less light is around, people prone to SAD may begin to experience symptoms.”
What Triggers SAD?
Alicia Armstrong, LMFT, Pathlight Mood & Anxiety Center Clinical Director of Virtual Intensive Outpatient Program, says SAD, like all major depressive disorders, is the result of a biochemical imbalance. Unlike typical major depression, it’s triggered by seasonal changes that impact our biology:
- Sunlight plays a huge role in well-being. Exposure to sunlight impacts our circadian rhythm and the hormones and neurotransmitters our bodies produce to help keep us functioning optimally.
- Lack of sunlight significantly decreases our Vitamin D levels, and Vitamin D plays a critical role in the creation of serotonin – the neurotransmitter needed in our brains to feel happy. Without enough sunlight, we see an increase in melatonin, which is the hormone that allows us to feel sleepy at night.
Steps To Combat SAD
According to Dr. Sanam Hafeez (she/her), NYC Neuropsychologist, Director of Comprehend the Mind, here are specific steps people can take to combat it SAD:
Increase light exposure – Spend more time outdoors during the day or use a light therapy lamp to make up for the loss of natural sunlight.
Stay physically active – Regular exercise boosts mood, improves sleep, and helps regulate energy levels during the darker months.
Keep a steady routine – Going to bed and waking up at the same time each day helps reset the body’s internal clock.
Seek support and treatment – Talking with a therapist, joining support groups, or using prescribed medication can ease symptoms and prevent them from worsening.
Focus on nutrition – Eating balanced meals with enough protein, fruits, and vegetables can help stabilize mood and energy.
Plan enjoyable activities – Scheduling social events, hobbies, or short trips gives structure and something positive to look forward to.
Limit alcohol and excess caffeine – Both can interfere with sleep and make mood swings or fatigue worse over time.
