When changing clocks due to the Fall shift for daylight savings time, it is a great time to begin to think about seasonal affective disorder (SAD) and how to prevent the onset of symptoms. Days are getting shorter and darker, and the challenges on the body are real. Many who grow up in homes impacted by the disease of addiction find this challenge magnified grappling not only with the “winter blues” but also with the echoes of a tumultuous past.

Learn more about Seasonal Affective Disorder in NACoA’s blog: An Adult Child of Addiction’s Guide to Seasonal Affective Disorder.

Because the onset of SAD is so predictable, people with a history of the disorder might benefit from proactive planning to ease symptoms. Last year, The Washington Post published the article 8 Things You Can Do This Fall to Help Ease Winter Depression, a great list of things to consider when planning to prevent the severity of SAD symptoms. As it references: “It is easier to prepare for and prevent winter SAD than to dig yourself out of depression.”

1) Light Box – At the first sign of fatigue, start to use a light box in the morning.
2) Check in with Your Doctor – Seek help as you navigate the upcoming season.
3) SSRIs – Can help treat SAD.
4) Therapy – Can help reduce rates of occurrence.
5) Reach Out to Your Support Networks – Many try to go it alone, which actually can exasperate depression instead of reducing it.
6) Try to Maintain Routines – Exercise, socialize, and stay involved in your hobbies.
7) Preparing Early for Activities Can Help – Schedule plans with friends, sign up for a class for a new hobby, get prepared for exercise/activities.
8) Positive Attitude About Autumn/Winter – Many develop negative associations with the approaching seasons, steep yourself in positive associations with these seasons to increase your mood and enthusiasm.