Written by Rebecca Budde, SIU School of Medicine
Having a hard time getting up and moving when your alarm clock beeps on these cold, dark mornings? Do you find yourself craving a mid-day nap or early bedtime a little bit more lately? Are you longing for grandma’s mash potatoes and mac ‘n’ cheese?
If you answered yes to these questions, you may have Seasonal Affective Disorder (SAD), also known as the winter blues.
SAD is a depressive disorder subtype that occurs most often during the winter months but subsides in the spring/summer. The main symptoms usually include increased sleep, increased desire to eat (especially carbohydrates), weight gain (probably from eating all the carbohydratesJ), irritability or other mood changes, and decreased energy, fatigue or sluggishness. People who suffer from depression year-round can also develop SAD in the winter, and “a significant percentage of the population who don’t suffer from clinical depression also report some of the symptoms of SAD during this time of year,” SIU School of Medicine counselor Jill Koester says.
“If your symptoms are disruptive to your normal life, psychotherapy may be able to help you recognize activity changes or steps to decrease or combat your symptoms, and sometimes taking medications during these months can help,” Koester says.
The Dos and Don’ts of SAD:
Don’t: Rely on sleep to help. While it’s tempting to cuddle up under those soft, warm blankets in the winter, increasing sleep too much can lead to discomfort, inability to complete needed activities and weight gain.
Do: Koester recommends planning activities in the evening if you tend to retreat to bed too early. Pack your lunch for the next day, plan a game night with the family or do a few chores each night before bed.

Don’t: Give in to the carbohydrate cravings.
Do:  Work on strategies to combat cravings and ward off possible weight gain. Pack healthy snacks for daytime cravings. Stay active:  join a gym or designate a specific space in your home for exercise. Many malls or large indoor areas allow indoor walking for free.

Don’t : Isolate yourself.
Do:  Reach out to friends or family and let them know how you’re feeling. You might find someone who feels the same and can offer support and company. Schedule activities even when the desire to do so isn’t there – remaining social will help keep your mood elevated.

Don’t: Retreat indoors. While the cause of SAD is not certain, it seems that the reduced level of sunlight in these fall/winter months cause the onset. Reduction in sunlight can cause a decrease in serotonin, a brain neurotransmitter that affects mood and causes depression.
Do: Get out into the light. Morning sun exposure and light lamps have been shown to be beneficial for individuals with SAD. Stepping out for 15-20 minutes during the day or even having windows to let the sun in can help. If it’s not too cold, take activities outside as much as possible.
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