Tips on Navigating Seasonal Depression | UKNow – UKNow

Share Article

The University of Kentucky Public Relations and Strategic Communications Office provides a weekly health column available for use and reprint by news media. This week’s column is by Lee Anne Walmsley, Ph.D., an assistant professor in UK’s College of Nursing and research team member of Behavioral Health Wellness Environments for Living and Learning (BH WELL). She serves as the chair of the Work-Life and Student Wellness Council.
LEXINGTON, Ky. (Dec. 13, 2021) December is Seasonal Depression Awareness Month. Seasonal Affective Disorder (SAD) is characterized by recurring depression in the late fall and winter months, in contrast with normal mood habits the rest of the year. You may notice your own mood fluctuate negatively as cold weather ramps up and daylight hours shorten. SAD is estimated to affect 20 million Americans, with women being four times more likely to be affected than men. SAD is also more common among 18- to 30-year-olds.
Symptoms of SAD include gaining weight and sleeping more. Some also experience decreased sexual interest, lethargy, hopelessness, suicidal thoughts, decreased socialization and lack of interest in activities once enjoyed.
Like classic depression, the best treatment is a combination of antidepressant medication, cognitive behavioral therapy and exercise. SAD can also be treated with light therapy, daily exposure to artificial high-intensity sunlight.
A little self-care can turn your SAD into GLAD:
G  Get as much natural sunlight as you can or purchase an affordable bank of lights.
Laugh and practice gratitude daily for increased wellness and happiness.
A  Activity time daily for 20 minutes five times a week.
D  Drink 64 ounces of water daily and eat a nutritious diet.
In addition, try the following interventions:
For more information and treatment options for SAD, visit
If you or someone you know is having suicidal thoughts, please visit suicide prevention lifeline or call 1-800-273-8255.
The Behavioral Health Wellness Environments for Living and Learning (BH WELL) research team to promote behavioral health and wellness among individuals facing behavioral health challenges. For more information, visit
The University of Kentucky is increasingly the first choice for students, faculty and staff to pursue their passions and their professional goals. In the last two years, Forbes has named UK among the best employers for diversity, and INSIGHT into Diversity recognized us as a Diversity Champion four years running. UK is ranked among the top 30 campuses in the nation for LGBTQ* inclusion and safety. UK has been judged a “Great College to Work for” three years in a row, and UK is among only 22 universities in the country on Forbes’ list of “America’s Best Employers.”  We are ranked among the top 10 percent of public institutions for research expenditures — a tangible symbol of our breadth and depth as a university focused on discovery that changes lives and communities. And our patients know and appreciate the fact that UK HealthCare has been named the state’s top hospital for five straight years. Accolades and honors are great. But they are more important for what they represent: the idea that creating a community of belonging and commitment to excellence is how we honor our mission to be not simply the University of Kentucky, but the University for Kentucky.


You might also like

Surviving 2nd wave of corona

Surviving The 2nd Wave of Corona

‘This too shall pass away’ this famous Persian adage seems to be defeating us again and again in the case of COVID-19. Despite every effort