San Diego-based Park Mental Health expert shares practical tips for managing seasonal affective disorder with connection, support
It’s that time of year. As days get shorter and weather colder throughout the country, people tend to keep more to themselves, leading to less interaction with nature and others. Seasonal Affective Disorder (SAD) is a type of depression that typically begins in October and can last through the end of the winter months. Brought on by shorter days and less daylight, it’s directly linked to chemical changes in the brain, affecting adults and more women than men.
To help individuals navigate these challenges, the compassionate team at Park Mental Health in San Diego encourages people to recognize how seasonal changes affect them and seek support when feelings become overwhelming.
“When loneliness persists, it can affect emotional well-being, relationships and daily functioning,” said Park Mental Health Program Director Mikayla Weathers.
Recognizing the signs of emotional distress is an important first step toward addressing these feelings.Some of the most common symptoms of SAD include increased sleep and daytime drowsiness, loss of interest and joy in activities formerly enjoyed, social withdrawal, grouchiness and anxiety, feelings of guilt and hopelessness, excessive tiredness (fatigue), decreased ability to focus, increased in cravings for sweets and carbohydrates and headaches.
While this type of depression can feel like it’s slowly taking over without permission or consent, there are some things an individual can do to combat it. Simple practices can help individuals manage difficult emotions on a daily basis. Gratitude journaling, saying positive affirmations, meditating, drinking more water and eating a healthy diet, stretching, exercising and spending time in nature can all support emotional well-being.
“It’s important to watch your thoughts as they impact the way you feel,” Weathers said. “If you think, ‘I’m lonely because I’m unlovable,’ you’re likely to descend into a negative thought spiral. Instead, take note of your loneliness and remind yourself that the feeling is temporary and will pass.”
It’s also important to stay connected to those you love and love you. Friends and family members can support loved ones by checking in without judgment, listening compassionately and encouraging meaningful social interaction. Individuals who notice recurring seasonal changes in their mood should discuss their symptoms with a professional to determine whether further evaluation or treatment is appropriate.
“A mental health disorder can ultimately turn your life upside down, negatively impacting your mood, thoughts, behavior, and overall wellbeing,” she said.
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For those experiencing more serious or prolonged SAD symptoms, light exposure therapy, taking medication and starting psychotherapy.
When loneliness or emotional distress interferes with daily life, seeking guidance from a qualified mental health professional can be beneficial. Park Mental Health Treatment in San Diego has helped thousands of individuals experiencing depression.
“Having little control over circumstances or outcomes can create the experience of heightened stress responses and feelings of helplessness,” Weathers said. “Regaining this is essential for an individual’s mental well-being, with personal influence over thoughts, emotions and actions contributing to a greater sense of agency and empowerment.”
