Seasonal Affective Disorder (SAD) is more than just the “winter blues.” For many, it’s a type of depression that sets in during the colder months when sunlight is scarce. If you’re currently in the midst of recovery from addiction, you’ve already got a lot on your plate. Dealing with SAD at the same time can be an even more significant challenge when undergoing addiction treatment in Albany.
The good news is that there are ways to manage both. Be sure to connect with our addiction treatment in Albany at Berkshire Mountain Health to ensure you get the help and support you need. In the meantime, let’s explore what SAD is and how it can affect your recovery. We’ll also share some practical strategies to help you through the winter months.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression that tends to emerge in the fall or winter—when daylight hours get shorter.[1] Symptoms of SAD often overlap with other forms of depression: fatigue, difficulty concentrating, changes in sleep patterns, and withdrawal from social activities.
You might also notice increased cravings for carbohydrates, which can lead to weight gain and fluctuations in energy. The root cause of SAD is linked to reduced sunlight, which affects your body’s production of serotonin and melatonin—two essential chemicals that regulate mood and sleep.
For people in addiction recovery, this dip in mood and energy can make it harder to stay on track, especially if those depressive feelings lead to cravings or temptations to self-medicate.
How SAD Impacts Addiction Recovery and Treatment in Albany
Managing substance use disorders (SUDs) already requires effort and focus. When you add SAD into the equation, it can feel like an extra hurdle. Why? SAD can disrupt the very routines that help you maintain your recovery.
Feeling low, tired, or unmotivated can interfere with attending therapy, connecting with your support network, or engaging in activities that keep you grounded.
It’s also important to remember that addiction and mental health issues often go hand-in-hand. Many people with SUD have used substances as a way to cope with depression, anxiety, or other mood disorders. When symptoms of SAD creep in, it can be tempting to return to old habits for relief.
Coping Strategies for Managing SAD in Recovery
You’re not powerless in this situation. While SAD might present some challenges, there are effective ways to manage the symptoms and stay focused on your recovery. Here’s how you can get through the winter months with greater ease.
Increase Your Light Exposure
One of the main reasons people with SAD feel it so hard in the winter is because they’re not getting enough sunlight. Without sufficient exposure to natural light, your serotonin levels can drop, affecting your mood.
To combat this, try to get outside during daylight hours as much as possible—even if it’s just for a brief walk. Exposure to natural light can boost serotonin production and improve your overall outlook.
Light therapy might be worth considering if natural sunlight isn’t an option. Light therapy boxes mimic sunlight and can help reset your body’s internal clock, improving mood and energy levels. Just a session in the morning can make a big difference in how you feel throughout the day.
Stick to a Routine
When you’re dealing with SAD, it’s easy to let your day-to-day routine slip. You might find it harder to get out of bed or lose interest in activities that once brought you joy. However, maintaining a steady routine is crucial in both recovery and managing SAD.
Prioritize regular sleep patterns, a balanced diet, and physical activity. Sticking to a schedule can provide structure and help you avoid slipping into unhealthy habits.
Try setting small, achievable goals for each day, such as going to bed and waking up at the same time or committing to 15 minutes of exercise.
Stay Connected
Isolation can make SAD feel even worse. When you withdraw from your support system, you miss out on the emotional and social connections that help keep you grounded in your recovery. Even if it feels like a struggle, you must make every effort to stay connected with friends, family, or your support group.
Regular check-ins—whether in person, by phone, or online—can help you stay accountable and remind you that you’re not alone. They might seem small, but they can have a substantial impact on your well-being.
Focus on Nutrition and Exercise
SAD can bring on cravings for high-carb comfort foods, but it’s important to remember that what you eat affects how you feel. Focus on foods that nourish both your body and your mind. Meals rich in lean proteins, vegetables, and healthy fats can help stabilize your mood and give you the energy you need to tackle the day.
Exercise is another critical piece of the puzzle. Physical activity boosts the production of endorphins, which naturally enhance your mood.[2] You don’t need to commit to an intense workout—something as simple as a daily walk or a gentle yoga session can benefit significantly.
Practice Mindfulness and Self-Care
Recovery isn’t just about avoiding substances; it’s about building a life that supports your overall well-being. That’s why mindfulness and self-care are so important.
Mindfulness exercises, such as deep breathing, meditation, or journaling, can help you manage stress and stay focused on the present moment. When you’re feeling overwhelmed by symptoms of SAD, mindfulness can be a great way to center yourself and regain control.
Self-care also means making time for activities that bring you joy or help you relax. Nurturing these aspects of your life can help counterbalance the effects of SAD, whether it’s reading, painting, or spending time with loved ones.
When to Seek Help Through Addiction Treatment in Albany
If SAD symptoms are becoming too difficult to manage on your own, it’s essential to reach out for help. Sometimes, managing SAD requires more than lifestyle changes. Talk to a healthcare professional about other options, like counseling or medication that may help alleviate your symptoms.
Cognitive-behavioral therapy (CBT) is particularly effective in treating SAD and helping people manage the negative thoughts and behaviors associated with depression.
And if you feel like SAD is jeopardizing your recovery, don’t hesitate to reach out to your addiction treatment team. At Berkshire Mountain Health, we understand that recovery is a lifelong journey; sometimes, that journey comes with additional obstacles like SAD. Our team is here to help you develop a personalized plan that addresses your mental health and keeps you on track.
Don’t Face Seasonal Depression Alone—Join Our Addiction Treatment in Albany
Remember, you don’t have to face this alone—support is available for people with addictions, whether through loved ones, professional help, or treatment centers. At Berkshire Mountain Health, our addiction treatment in Albany is here to support you through every season of recovery.
If you’re struggling with addiction and mental health challenges like SAD, contact us today at (413) 259-0341 to learn how we can help you take the next step forward.
Sources:
[1] https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/
Alexis earned both a B.S. in Psychology and a B.S. in Family and Child Sciences from Florida State University and an M.A. in Marriage and Family Therapy from the University of San Diego. She holds licenses in Marriage and Family Therapy in Florida, Connecticut, and Massachusetts and is also a member of the American Association for Marriage and Family Therapy (AAMFT).
Alexis works with families, couples, children, and groups and also has a sub-specialty in addiction and recovery. She utilizes an integrated, systemic approach to counseling; empowering people to define what is not working for them in their lives and to discover the possibilities for making life work. In doing this, clients are guided towards identifying their strengths, accessing their resources, tapping into their potential for success, and taking action toward achieving their desired goals.
Alexis also has extensive experience in the administration of behavioral health organizations. She has developed, built, and supervised several facilities encompassing all levels of care while leading them through state licensing and The Joint Commission accreditation process.
