Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter months, when daylight hours are shorter. Reduced sunlight can lead to feelings of fatigue, low energy, difficulty concentrating, and a general sense of sadness.
However, SAD can also occur in the summer months for some people, leading to different symptoms such as agitation, restlessness, and trouble sleeping. Whether you’re experiencing winter or summer SAD, it’s important to take proactive steps to manage your mood and maintain productivity. Here are 10 ways to help you navigate SAD in the workplace.
For many people, these symptoms can interfere with their daily lives, including their work. If you’re struggling with SAD, it’s important to take steps to manage your mood and maintain productivity. Here are 10 expert tips to help you navigate SAD in the workplace.
1. Plan “Sunlight Breaks”
Since reduced sunlight is a trigger for SAD, make an effort to get outside during work hours. Take short walks during your breaks to absorb daylight, and if possible, try to sit near a window. Light therapy can also be helpful—consider using a light therapy box during the day to mimic natural sunlight, which can boost your mood and energy.
2. Stay Active
Physical activity is key to lifting your mood, so keep moving throughout the day. Incorporate brisk walks during breaks or simple desk stretches. Even “micro-movements,” like rolling your shoulders or stretching your arms every 30 minutes, can reinvigorate your body and help alleviate the sluggishness and tension that often accompany SAD.
3. Maintain a Routine
Having a predictable daily routine can help stabilise your mood and energy levels. Stick to regular sleep patterns, meal times, and work hours to minimise the effects of SAD. Consistency helps regulate your circadian rhythms, which can be disrupted by seasonal changes. Avoid too much screen time late in the day and consider using blue light-blocking glasses to improve your sleep cycle.
4. Practice Gratitude
Introduce a simple gratitude ritual at the end of each day. Write down three things you’re grateful for, no matter how small. This practice helps shift your focus toward positive moments and counterbalances the negative thoughts often brought on by SAD.
5. Stress-Relief Techniques
Managing stress is critical when dealing with SAD. Incorporate techniques like meditation, deep breathing, or mindfulness exercises into your day to reduce anxiety. Taking brief moments to pause and breathe, especially during stressful moments, can help you stay centered and calm.
6. Organise and Prioritise
SAD can drain your motivation, making tasks feel overwhelming. Combat this by breaking tasks into smaller steps, prioritising your to-do list, and using productivity tools to stay organised. Physically checking off completed tasks, even small ones, can give you a sense of accomplishment and boost your mood and focus.
7. Connect with Coworkers
Isolation can worsen SAD, so it’s important to connect with your coworkers. Regular check-ins or joining workplace social activities—whether virtual or in person—can help combat loneliness. You could even organise fun events, like theme days, to lift spirits. Small gestures, such as creating a “colour day” where everyone wears something bright, can break up the winter monotony.
8. Use Light Therapy
If you can’t get enough natural light, light therapy can be a game-changer. A light therapy box that mimics natural sunlight can be used during the day to help boost energy and improve your mood. Check if your workplace allows light therapy lamps and consider keeping one at your desk.
9. Incorporate Aromatherapy
Certain scents can influence your mood, so try using aromatherapy to reduce stress or increase focus. Scents like citrus or peppermint can energise, while lavender can help you relax. Keeping essential oils or a diffuser nearby may provide a calming environment while you work.
10. Take Breaks to Move and Refresh
Incorporating regular movement into your workday is essential for mental clarity and physical well-being. Step away from your desk every hour or so for a quick stretch or walk. These small breaks help refresh your mind, combat fatigue, and alleviate the tension that SAD can bring.
