7 Tips to Cope with Seasonal Affective Disorder This Winter in NYC
As winter approaches, many New Yorkers notice a shift in their mood, energy levels, and overall sense of well-being. For some, these changes might point to more than just a passing case of the winter blues—they may be dealing with Seasonal Affective Disorder (SAD).
SAD is a type of depression linked to seasonal changes, most commonly occurring in the fall and winter months when daylight hours are shorter. The effects of Seasonal Affective Disorder are often felt more intensely for folks the further north from the equator you go. Since we experience seasonal changes and a lack of sunlight in the winter in New York City, SAD can be a real concern that people deal with every year.
Understanding what SAD is, what symptoms to look for, and how you can manage its effects, can help you navigate your life, no matter what season you’re in.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a type of depression that follows a seasonal pattern. This means that people with SAD experience periods of depression that change with the seasons. While most cases occur during the colder months, some individuals experience SAD in the spring or summer.
Researchers believe that SAD is related to reduced exposure to sunlight, which disrupts the body's internal clock, or circadian rhythm, and affects serotonin and melatonin levels. These chemicals play a key role in regulating mood and sleep. The result is lower energy, a depressed mood, and difficulty functioning during certain times of the year.
What are the symptoms of Seasonal Affective Disorder?
SAD shares many symptoms with depression, but the seasonal timing is a hallmark feature that sets it apart. However, Seasonal Affective Disorder can still impact everyday life for people who experience it.
Symptoms of SAD include:
A persistent feeling of sadness or low mood
Loss of interest in activities you enjoy or care about
Fatigue or low energy, even after you rest
Difficulty with focus and concentration
Changes in sleep patterns, like oversleeping or not sleeping enough
Changes in appetite, like wanting to eat more or less than usual
Feelings of hopelessness or worthlessness
If you experience these symptoms worsening each fall or winter and improve in spring or summer, you may be experiencing SAD.
Tips for Coping with SAD This Winter in NYC
As New Yorkers, we are all too familiar with the impacts of the changing seasons on day to day life. If you think you may be experiencing Seasonal Affective Disorder, there are things you can do to improve your quality of life. Whether you’re looking for no-cost solutions or small lifestyle adjustments, these strategies can help you manage SAD symptoms during the winter months.
Maximize Your Exposure to Natural Light
Why it helps: Sunlight exposure can boost serotonin production and help regulate your internal clock. Maximizing the time you spend exposed to natural light can help your body produce more vitamin D, which can often lead to feeling more energy.
How to do it: Take a few minutes every day to stand outside and get some sun on your face. Try to spend time outdoors in the morning or during lunch breaks. Walking to work or school instead of taking the subway when possible can help you experience more natural light when you need it. Even sitting by a sunny window can help if it’s too cold or you can’t get outside.
Create a Light-Filled Space at Home
Why it helps: Bright environments mimic natural light, which can help to stabilize your mood. The winter is a season full of darkness, and bringing in your own sources of light can help you feel less low. There are even specialty lights for Seasonal Affective Disorder that mimic the light from the sun, to help protect against the effects of seasonal depression. They’re available at many different price points and sizes, so you can find what works best for you.
How to do it: Keep your blinds open during the day, and rearrange your living space to spend more time near windows if you can. Purchase or borrow a SAD light, and use it daily as a part of your routine.
Build a Routine That Includes Physical Activity
Why it helps: Moving your body releases endorphins, improves sleep, and reduces stress—all of which combat the symptoms of SAD. Movement doesn't have to be a punishment or unenjoyable, even though many of us have experienced it as such in the past. Finding a way that you enjoy moving your body can give you something to look forward to during the colder months while helping you feel better.
How to do it: Take a brisk walk in your neighborhood or explore a local park. Bundle up and ride your bike, or even try winter sports like skiing or snowboarding to take advantage of the weather. If outdoor exercise isn’t feasible, try at-home yoga or dance videos. Lots of tasks around the house also count as movement - cleaning, gardening, pet care - it all counts!
Stay Connected to Others
Why it helps: Social support can ease feelings of isolation, a common symptom of SAD. Maintaining your social connections can give you something to look forward to and help remind you that you’re not alone. Asking for help can be hard, but remember that the people in your life care about you. More than likely, some of them are having a tough time as well and you can lean on each other.
How to do it: Schedule regular check-ins with friends or join community groups. Being in NYC is great for this - there are always people around! We have endless options to connect with others, from book clubs to volunteer opportunities, in person and online.
Practice Mindfulness and Relaxation Techniques
Why it helps: Mindfulness reduces stress and helps you stay grounded, which can be protective during tough times. Instead of being stuck in a negative thought spiral, mindfulness can help you pause and slow down before you feel distress.
How to do it: Try simple breathing exercises or guided meditations on YouTube. There are also tons of mindfulness and meditation apps out there, so try a few and find one you like! You can also find mindfulness and relaxation focused classes in person and online if you’d like to learn some new techniques for calming down.
Stick to a Regular Sleep Schedule
Why it helps: Consistent sleep can stabilize your circadian rhythm, improving mood and energy. Sleep is an important foundation for overall wellness, and when your sleep is off, everything else can suffer. Sticking to a regular sleep schedule can make it easier for your body to fall asleep and stay asleep, so you can get the rest that you need.
How to do it: Aim to go to bed and wake up at the same time every day, even on weekends. See if you can reduce your screen time starting a few hours before bed to improve sleep quality. Experiment and see if stopping caffeine consumption after a certain time of day impacts your sleep. It might be helpful to develop a calming nightly routine so that you can get in the habit of prioritizing sleep.
Work with a Mental Health Professional
Why it helps: A therapist can provide tools to cope with SAD and identify deeper patterns contributing to your symptoms. Therapy offers a safe space to explore your feelings and develop a personalized plan for managing mental health issues, whether they’re seasonal or year-round.
How to do it: Look for a therapist experienced in treating depression and seasonal mood disorders. Many NYC-based therapists offer telehealth options, making sessions accessible wherever you are. Many therapists also offer group therapy, if individual therapy isn’t a good fit or isn’t financially accessible at the moment.
If you’re experiencing symptoms of SAD, don’t hesitate to reach out for professional support. Therapy can be a transformative tool for personal growth and healing, and help you enjoy the winter season even with Seasonal Affective Disorder. Our therapists at Anchor Counseling New York are accepting new clients - schedule an appointment today to get started.
