What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that typically occurs in the fall and winter when daylight is limited. The lack of sunlight triggers chemical changes in the brain that can result in symptoms such as low energy, trouble sleeping, changes in appetite, sadness, and loss of interest in activities.

Treatment options include light therapy, psychotherapy, medications, and supplements.

As we transition into cooler months, yoga and mindfulness practices can help ease the symptoms of SAD. Below are some ways movement and mindfulness can promote well-being during these times:

1.) Yoga: Grounding for Stability

Yoga can provide grounding and warmth during seasonal changes. Focusing on specific poses can stabilize both body and mind, helping to combat the effects of SAD. Here are some useful poses to try:

  • Mountain Pose, Warrior I, Warrior II, and Tree Pose for balance
  • Cat-Cow and Child’s Pose to connect with the earth.
  • Sun Salutations to warm the body and boost circulation.
  • Legs Up the Wall and Child’s Pose to calm and relax.
  • Unfamiliar with these terms? We recommend going to Youtube or Google and there are many videos and graphics to help guide you.

2.) Mindfulness for Seasonal Changes

Fall is also a great time to practice mindfulness, which helps us stay in the present moment. The 5-4-3-2-1 grounding method is a simple way to focus: identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste. Mindfulness can also be practiced outdoors by observing the changing landscape, walking in nature, or simply taking in the sights and sounds of fall.

3.) Nourishing Foods for Mental Wellness

What you eat can influence your mental health during colder months. Focus on:

  • Warm, cooked foods such as soups and stews.
  • Hearty meals with protein and fat for sustained energy.
  • Grounding vegetables like potatoes, carrots, and sweet potatoes.

Including healthy oils, like ghee or sesame oil, in your meals can also help promote warmth and ease digestion.

4.) Self-Care for Dry Weather

As the air becomes cooler and drier, self-massage with warm oils can deeply moisturize the skin and lubricate the joints, easing discomfort.

5.) Finding Joy in the Colder Months

While SAD can feel like a long-term struggle, it doesn’t have to be. Incorporating movement, mindfulness, and a balanced diet can help transform the colder months into a more positive experience. Take a moment to take inventory of what you are thankful for and make a list of what brings you joy.

If you need assistance in managing SAD, reach out to our intake team at 518-465-3813 to connect with an EAP counselor for guidance.

By: Meryl Tremblay, LMSW, EAP Clinician