Understanding Seasonal Affective Disorder and How DBT Therapy Can Help

As the days grow shorter and the cold sets in, many people experience a noticeable shift in mood and energy. Seasonal Affective Disorder (SAD) is a type of depression that occurs at the same time each year, typically in the fall and winter months. For those affected by SAD, the change in seasons brings feelings of sadness, fatigue, and loss of interest in daily activities. Fortunately, there are effective ways to manage and reduce the symptoms of SAD, and Dialectical Behavior Therapy (DBT) is one approach that can be highly beneficial.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is more than just feeling down during the winter. It’s a clinical form of depression, thought to be triggered by the reduced exposure to natural sunlight that comes with shorter days and colder weather. Symptoms of SAD include:

• Feelings of hopelessness or worthlessness
• Loss of interest in activities once enjoyed
• Low energy and fatigue
• Difficulty concentrating
• Changes in sleep patterns
• Cravings for carbohydrates or weight gain

While SAD can affect anyone, it is more common in people living further from the equator and in women.

How Can DBT Help with SAD?

Dialectical Behavior Therapy (DBT) is an evidence-based approach originally developed to treat borderline personality disorder but has proven effective for a range of mental health challenges, including depression and anxiety. DBT combines cognitive behavioral techniques with mindfulness practices, emphasizing acceptance and change.

1. Mindfulness: DBT teaches mindfulness skills to help clients stay present and grounded, which can be particularly helpful when managing the “winter blues.” Mindfulness exercises can help people with SAD notice negative thought patterns and let go of them instead of getting stuck in a cycle of sadness or hopelessness.
2. Emotion Regulation: For individuals with SAD, managing intense emotions like sadness or irritability can be challenging. DBT provides strategies to recognize and respond to these feelings in healthier ways, reducing the chance of emotional overwhelm.
3. Distress Tolerance: Winter stressors like reduced social interaction or holiday pressures can be triggering for those with SAD. Distress tolerance skills teach clients how to cope with difficult situations without resorting to harmful or unhelpful behaviors, helping them handle seasonal stress more effectively.
4. Interpersonal Effectiveness: SAD can sometimes strain relationships due to the irritability and withdrawal it can cause. DBT helps people improve communication and relationship skills, allowing them to maintain healthy connections even when struggling with low energy or mood.

Seeking Therapy: Virtual or In-Person?

SAD can make it challenging to reach out for help, but therapy can provide valuable support. Working with a therapist, whether in person or online, can give clients the tools to understand their SAD symptoms and manage them effectively. Online therapy offers a convenient option, particularly for those who may struggle with motivation to leave the house during winter. For some, the in-person interaction may offer the boost they need. Both options allow for building a trusting relationship and working through difficulties with the guidance of a mental health professional.

Take Control This Winter

Seasonal Affective Disorder is a real and challenging condition, but it doesn’t have to define your winter. With DBT skills and the support of a therapist, individuals experiencing SAD can manage their symptoms and continue to enjoy life year-round.