The holidays are over. Spring is 3 months away. You look out a window and everything looks dead. The trees are bare, the green grass in your yard is brown – if you can see it under the snow. The roads are iced covered. You cannot remember the last time you saw the sun and you realize that today is the umpteenth day that you are stuck inside your home.
You are bored and think you are suffering from a case of the winter blues.
What is Seasonal Affected Disorder
Seasonal Affective Disorder (SAD) is a form of depression that occurs during certain seasons, usually fall or winter when daylight hours are shorter.
What causes Seasonal Affected Disorder in Autistic Adults
SAD is triggered by changes in seasons, wheh there are less sunlight and shorter days. sad may also be caused by melatonin, a sleep-related hormone, or a chemical change in the brain.
What are the symptoms of Seasonal Affected Disorder in Autistic Adults?
Although a medical diagnosis is required for Seasonal Affective Disorder, the symptoms of SAD may appear in your physical, general and mental health.
When you may be experiencing Seasonal Affective Disorder, your physical health can change. You may experience aches or pains, headaches, cramps, or digestive problems.
General health changes you may notice include a decreased level of energy or increased fatigue, increased sleepiness, increased appetite, especially for carbohydrates and weight gain.
Seasonal Affective Disorder can also impact your mental health. SAD can cause you to have trouble concentrating or remembering along with a loss of interest in activities previously enjoyed, social withdrawal, and irritability. Over time SAD may cause you to feel low, along with feelings of sadness, depression, anxiousness, emptiness, hopelessness, guilt, worthlessness, or helplessness, and thoughts of death or suicide ideatations.
If you are feeling suicidal, please reach out for help. Call or text 988 in the United States or visit 988lifeline.org.
How to combat Seasonal Affected Disorder in Autistic Adults
The first line of defense against Seasonal Affective Disorder is self-care and that starts with maintaining a consistent daily schedule with predictable activities to provide stability and reduce anxiety.
A structured routine can be highly beneficial for Autistic adults dealing with Seasonal Affective Disorder by providing predictability and stability. Both Autism and SAD can amplify feelings of overwhelm, and routines help us by creating a sense of control and focus.
Light therapy can be an effective tool in the fight against Seasonal Affective Disorder and it should be one of the first things you do every day.
Light therapy involves exposure to bright artificial light that mimics natural sunlight, which can help regulate mood and energy levels. The recommended time of day to use light therapy is in the morning as it can help regulate the body’s circadian rhythm and boost your mood.
Adapting your environment starts by adjusting home lighting and temperature to create a comfortable environment. Additionally, you may want to declutter your home and arrange your space that meets your sensory needs.
Remember, a thoughtfully designed space can enhance your mood, reduce sensory stress, and provide opportunities for light exposure and emotional regulation – all of these things can help fight Seasonal Affective Disorder.
Proactively managing sensory sensitivities by engaging in sensory-friendly activities including listening to calming music, using weighted blankets, or engaging in tactile activities to manage sensory overload.
Sensory-friendly activities can play a crucial role by providing a calming, supportive environment that addresses both sensory sensitivities and the emotional challenges of SAD. These activities reduce stress, promote positive emotions, and encourage engagement during the difficult winter months.
Mindfulness practices such as meditation or deep breathing exercises can be highly effective for dealing with Seasonal Affective Disorder. Mindfulness practices cultivate awareness, emotional regulation, and resilience, helping to mitigate the emotional and cognitive challenges associated with both autism and SAD.
Additionally, you should engage in physical activities. Make exercise a part of your daily routine. Even short bursts of exercise can elevate your mood and energy levels during the depressive seasons.
Autistic adults often experience heightened sleep difficulties, and these can worsen with the seasonal disruptions SAD brings. Therefore, it is important to normalize your sleep routine by scheduling into your daily routine appropriate sleeping hours.
This is crucial for managing Seasonal Affective Disorder because sleep directly influences mood, energy levels, and overall mental health.
Make any necessary dietary adjustments by focusing on a balanced diet with nutrient-rich foods to support your mental health.
Maintain social connections by spending time with supportive friends and family, even if it’s virtual.
Maintaining social connections can be a powerful way to combat Seasonal Affective Disorder (SAD). Social interaction provides emotional support, helps reduce feelings of isolation, and encourages engagement in meaningful activities, all of which can mitigate the effects of SAD.
Communicate how the winter blues affect you and openly advocate for your needs with loved ones.
This strategy can significantly help by fostering understanding, creating support systems, and reducing stress.
Additionally, you should not just sit indoors. It is important to get outside, even on cold or cloudy days. Although sunlight exposure may be limited during fall and winter, being outdoors still offers multiple therapeutic advantages.
Additional treatments for Seasonal Affective disorder may include antidepressant medicines prescribed by a physician, vitamin D supplements and talk therapy such as cognitive behavioral therapy or counseling.
