Seasonal Affective Disorder : How To Prepare Yourself?

Last Update on May 18, 2021 : Published on October 2, 2020
Seasonal affective disorder 2020

Experts Suggest That Seasonal Affective Disorder Could Be Experienced By More People In 2020

Seasonal Affective Disorder or SAD is experienced with the arrival of winter season. People facing it usually experience the symptoms at the same time of every year. However, other seasons like spring and autumn can also cause seasonal depression but it is mostly winters which brings sudden mood changes.

As per American Psychiatric Association (APA), the individuals may experience biochemical imbalance in the brain which happens due to low sunlight or less daylight hours. It causes a major shift in the biological clock as well as daily routine. When the sunlight is reduced to a considerable amount, it also impacts the hormone Serotonin that affects the mood.

Factors To Check Seasonal Affective Disorder

  • Females are 10 times more susceptible to SAD than men.
  • Those who have a history of SAD in the family have more chances of getting affected.
  • History of other mental disorders can make a person feel gloomier than others.

For example, people living in Canada are more likely to have Seasonal Affective Disorder than someone living in India. Those countries which are situated far away from the equator have higher rates of depression during season change.

Factors To Check Seasonal Affective Disorder

Seasonal Affective Disorder In 2020: Pandemic Effect

We are already aware of the mental issues that are erupting during COVID-19 situation, SAD could be elevated with the concept of social distancing. One of the symptoms associated with SAD includes social withdrawal, experts suggest that physical distance due to COVID 19 may pose a huge risk on mental health for many.

There are restrictions on outdoor facilities, travel or leisure activities everywhere. Although staying at home is the safest thing to do right now, those who face Seasonal Affective Disorder have to be a little more careful.

Symptoms that need to be checked for yourself as well as your loved ones include:

  • Oversleeping or difficulty in sleeping
  • Overeating
  • Persistent sadness
  • Always tired and body fatigue
  • Hopelessness
  • Avoiding activities that were enjoyed before
  • Consuming drugs and alcohol above the limits
  • Sudden pains
  • Suicidal thoughts

How To Prepare Yourself & Prevent SAD?

If you have already experienced winter depression in the past seasons or have gone through depression during COVID 19, there are chances of having increased depression, emotional disturbances and major life changes.

But the good news is that you can prepare yourself in advance so that the winter sails away smoothly and your mental health remains intact like other months of the year.

1. Don’t Miss Out Natural Light

There is nothing better than sunlight peeking through your window or your idea to stroll in the park for some Vitamin D. But when the sun is hiding somewhere far, you must draw your curtains open and embrace the beautiful blue sky loaded with goodness.

2. Choose Light Therapy

Choose Light Therapy

Light therapies are highly recommended by the professionals to treat symptoms of Seasonal Affective Disorder. You can choose to visit a therapist in-person to absorb the light therapy or get the best light therapy lamps at home. These lamps help in improving sleep cycle pattern, mood swings, insomnia, anxiety and constant depression. However, you can ask a doctor before buying one and the recommended time limit accordingly.

3. Take Help From Stress Management Apps

It is understandable that one feels drowsy and stuck inside home when snowfall takes over outdoors and you cannot visit anyone. Download stress management apps in your phone to find out better things for yourself. You can meditate, feel grateful for what you have, listen to sleep inducing music, increase your resilience power and challenge yourself to stay fit.

4. Push Yourself & Stay Motivated

Smile and promise yourself that you will go through this season with utter determination and Calm Sage will stand beside you with every step. Make sure that you work out at home or perform Yoga to keep your mental and physical energy balanced. HIIT or aerobics could also be tried out to release the pressure inside your head. If you can move out safely, try snow skating with your family members.

5. Connect With An Expert Or Therapist

The good news is that online therapy can work as smoothly as you wish it to be, even without moving off your couch. A therapist can decide which the appropriate treatment for you is or guide you about how to go through the Seasonal Affective Disorder in the easiest manner. Take this step seriously and drop us a message at to connect you with experts.

ways to cope with sad

Brace Up!

Yes, winter is coming and it will come every year. But it doesn’t mean that you need to burden yourself with Seasonal Affective Disorder. Keeping yourself active, giving self-doses of SAD light therapy and connecting with mental health professionals for additional support are some effective ways to beat the winter blues. Are you ready? We bet, you are!

About The Author

Akanksha Soni
Akanksha Soni

Akanksha is an active lifestyle blogger and writer at Calmsage. She has learnt various lessons on happiness and methods to fight depression through 'Gurus' as well as own experiences. An ardent practitioner of Yoga and meditation, she keeps traveling, writes and interacts with people to feel alive.


  1. Chris Smith
    Chris Smith

    If you can learn to stay happy and positive in tough times, you can always stay happy in good times and even when you are all alone!

  2. Amara Smith
    Amara Smith

    Music is the best therapy for any thing.

  3. Apollonia

    yeah!! food therapy works

  4. Mridula

    Great information as I didnt know about SAD.

  5. Pixie Dust
    Pixie Dust

    Having a pet and getting a dose of vitamin D always work. Thank you bringing it in light!

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