8 Ways to Help Friends Fight Seasonal Affective Disorder

The seasons are one of the most consistent sources of change in our lives, but you might not realize how much they can really affect you. Especially when the weather starts to get colder and the days start to get shorter, it’s not uncommon for your mood to feel a little off as seasons shift. If you’ve noticed a loss of sleep, lack of energy, or disinterest in social activities in yourself or a friend in the winter months, this may be a sign of Seasonal Affective Disorder (SAD).

“Seasonal Affective Disorder is a depression which often hits in fall through winter,” says Dr. Paulette Sherman, psychologist and author of the upcoming book, Facebook Dating: From 1st Date to Soulmate. “It can involve the disruption of hormones like serotonin and melatonin and can cause people to feel tired and moody.”

Research shows that up to 12 million Americans are impacted by SAD, 60-90% of whom are women. Sherman also notes that young people experience SAD at a higher rate than adults. If someone in your life feels a heightened sense of sluggishness or vulnerability as seasons transition, these easy tips can help you become a more supportive ally.

1. Cook Together

Maintaining a balanced diet is always important and can be especially crucial when it comes to treating Seasonal Affective Disorder. If you aren’t feeling 100% yourself, sometimes you aren’t feeling like making yourself the healthiest food. Turn lunch or dinner time into a fun activity you can all enjoy! Whip up something yummy and healthy (foods rich in vitamin D are recommended) and spend quality time together while you’re at it.

2. Create a Cozy Space

If you or a friend feel uninterested in going out and being social, make staying in a more enticing activity. Create a cozy space where you and your friend can bundle up to escape the frigid weather. Gather up blankets, pillows, or whatever you need to feel the most comfortable and safe. Sit and enjoy a movie, put your feet up, or simply enjoy the comfort and warmth of each other’s company.

3. Join an Exercise Class

Elle Woods said it best: “Exercise gives you endorphins. Endorphins make you happy.” Carving out time in your schedule to work out is a natural stress reliever and energy booster. You don’t have to splurge on a gym membership to integrate at least 30 minutes of exercise into your daily routine, but taking a yoga or cycling class is a great way to find a community of people that can help keep you committed.

4. Make Your Friend an "IOU" Activity Booklet

The only thing better than “treat yo self” is Treat Yo Friends with DoSomething and Takis -- especially if your friend is feeling down this winter. Using our template, make an “IOU” booklet filled with fun activities your friend loves to do. They can “cash in” those coupons for some quality one-on-one time to help lift their spirits. (Bonus: if you send in a photo of yourself, your friend, and your activity booklet before 11:59 pm on January 31, you’ll be entered for a chance to win a $5,000 scholarship.)

5. Put Some Light On the Subject

Symptoms of SAD are believed to have a strong correlation with sunlight (or lack thereof). When days grow shorter in the winter, some people’s bodies respond with increased production of melatonin, the chemical that makes you sleepy. To combat this, the National Institute of Mental Health recommends light therapy, a daily dose of bright or natural light. Lighting up the room can help boost your mood and liven up your energy.

6. Make a Happy Jar

Try to encourage your friend to find happiness in the little things, even when it feels impossible. Each day, jot down something that made you happy -- a joke that made you laugh, a puppy you saw on the train, a particularly pretty sunset. Put these notes in a Happy Jar so that you can look back on them later and remember just how full of joy your life can be.

7. Take a Break From Routine

Feeling tired of the same old routine can contribute to symptoms of SAD, so changing your routine in little ways can help your brain think more creatively and forces you to think in new ways. Bring your friends to an exhibit you’ve been wanting to see, go to a show, or head out on a weekend getaway to somewhere a little sunnier. Trying something new will keep you feeling adventurous and looking forward to what’s ahead.

8. Tidy Up

You don’t need to take on a Marie Kondo-style deep clean, but cleaning up or rearranging a space can have a surprising impact on your mood. For some people, clutter is a stress-inducer and can lead to distress in other aspects of their lives. Tidying up is a great way to make a space feel fresh, welcoming, and comfortable.

If you or a friend are severely impacted by SAD symptoms, or if the symptoms appear in a recurring pattern, it might be helpful to speak to a doctor or therapist. More information on symptoms, causes, and possible treatment can be found at the National Institute of Mental Health.