AN ADULT CHILD OF ADDICTION’S GUIDE
TO SEASONAL AFFECTIVE DISORDER
Among the holiday cheer and winter months lurk the shadows of Seasonal Affective Disorder (SAD), casting a pall over even the most resilient spirits. For those of us who bear the legacy of growing up as Adult Children of Parents who had addiction issues (ACOAs), the challenge is magnified, as we grapple not only with the winter blues but also with the echoes of a tumultuous past.
The Mayo Clinic describes SAD as a type of depression that’s related to changes in seasons — seasonal affective disorder (SAD) begins and ends at about the same times every year. While the majority of Americans experience “winter blues,” approximately 1 – 10% of Americans (depending upon the study) experience this phenomenon during the summer.
Signs and symptoms may include:
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- Feeling listless, sad or down most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy and feeling sluggish
- Having problems with sleeping too much
- Experiencing carbohydrate cravings, overeating and weight gain
- Having difficulty concentrating
- Feeling hopeless, worthless or guilty
- Having thoughts of not wanting to live
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Establishing a consistent daily routine can bring stability, especially for ACOAs who might have experienced unpredictability in childhood. Include joyful and relaxing activities like a morning walk, meditation, or a warm cup of tea. Incorporate physical activity and mindfulness practices to enhance this routine. This predictability can counteract the effects of SAD and create a more positive mindset.
Connect with fellow ACOAs, friends, or support groups. Winter isolation can exacerbate feelings of loneliness and sadness. Whether it’s attending support group meetings, connecting with friends, or even scheduling virtual catchups, having a support system is crucial. Sharing your experiences with those who understand can provide validation and encouragement, making the winter months more bearable. If therapy or pharmaceutical management is part of your wellness routine, keep appointments and make sure to keep to your schedule. Engage in community volunteering to get out of the house regularly to be with other people, and consider professional therapy, particularly for those specializing in ACOAs.
Prioritize self-care, especially during the winter when energy levels can plummet. As ACOAs, we may have developed coping mechanisms that are not always healthy. Instead, explore activities that genuinely nurture your well-being. This could include journaling, practicing mindfulness, engaging in creative pursuits, or seeking professional therapy. Taking care of yourself physically, emotionally, and mentally is essential in combating the effects of SAD. Consider art and music therapy and ensure a diet rich in nutrients that impact mood.
Maximize exposure to natural light 20 minutes of unfiltered light per day is ideal – and consider a light therapy box. Experiment with morning light exposure and color therapy in your environment. Lack of sunlight during the winter months can contribute to SAD symptoms. Make an effort to maximize your exposure to natural light by spending time outdoors, even if it is just for a short walk. Additionally, consider investing in a light therapy box, mimicking natural sunlight. This can help regulate your circadian rhythm and improve your mood. As ACOAs, we may have learned to internalize emotions, so external factors like light can play a significant role in our well-being.
Vulnerability to Depression with SAD
ACOAs may have an increased risk of depression. Individuals with a diagnosis of depression are at greater risk of experiencing SAD. It is crucial to recognize the symptoms and its progression to significant depressive states. Seeking professional help, including therapy and psychiatric consultation, is key if depression persists and affects your daily living.
Plan for challenging days and engage in reflective writing. Acknowledge and celebrate small victories and steps taken towards well-being. Tell a friend or family member, someone you trust, about your depression and ask them to contact you each day to check in on your status. Practice exercises that promote self-kindness and understanding. Seeking help is a strength, especially when dealing with the complexities of SAD as an ACOA.
Understanding the Link Between SAD and Depression
Be vigilant about depressive symptoms like persistent low mood and loss of interest in activities. ACOAs may have a predisposition to depression due to past traumas. Therapists can provide tailored strategies for SAD, depression and underlying issues specifically related to being an ACOA. Medication may be necessary for severe symptoms, and a psychiatrist can evaluate and prescribe appropriately.
ACOAs face a dual challenge if they experience SAD, as they often continue to have unresolved or unhealed issues from their upbringing, which can exacerbate depressive symptoms. This makes professional guidance and intervention essential.
Remember, you’re not alone on this journey. By incorporating these tips into your winter routine, you can create a supportive environment that helps manage Seasonal Affective Disorder. Take each day at a time and be kind to yourself – you deserve it.
