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Navigating Seasonal Affective Disorder (SAD) with Your Teen

Navigating seasonal affective disorder with your teen.

Have you noticed a shift in your teenager’s mood lately? 

 

The colder months can bring more than just a change in weather, with shorter days and lack of sunlight leaving many with feelings of extreme sadness or fatigue, including more than 1 million children and adolescents, according to the American Academy of Pediatrics (AAP).

 

Unfortunately, changes in teen moods can sometimes be overlooked as adolescent behavior when they are actually signs of a much more serious condition: Seasonal Affective Disorder (SAD). 

 

At Timber Ridge School, our licensed clinicians have been tasked with the care of at-risk teenagers, including teenagers navigating mental health challenges. Here are a few tips from our team outlining how you can be proactive in helping your child navigate SAD.

What is Seasonal Affective Disorder?

 

According to the National Institute of Mental Health, Seasonal Affective Disorder or SAD is, “a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4−5 months out of the year.” Signs and symptoms associated with depression have also been known to be symptoms of SAD.

 

Although the specific cause(s) of SAD remain unknown, the Mayo Clinic states that factors like reduced sunlight disrupting circadian rhythms, reduced serotonin levels, and disrupted melatonin levels can all play a role in the development of SAD. So, as a parent, what actions can you take to identify and prevent SAD in your child?

Spotting SAD in Your Teenager

 

Another helpful resource, the Substance Abuse and Mental Health Services Administration, (SAMHSA) shares these main signs to look out for:

 

  • Persistent sadness or “empty” mood

  • Increased irritability, frustration, or hopelessness

  • Loss of interest in hobbies they previously enjoyed

  • Fatigue and low energy

  • Difficulty concentrating

  • Changes in appetite or unplanned weight changes

  • Physical aches and pains that do not go away with treatment

  • Thoughts of death or harming themselves

 

As a parent, you want to be there for your teen in every way possible. Learning about ways to support them during this time can make all the difference. 

 

Since SAD symptoms can often be generalized and take time to diagnose, there are several ways to help your teen manage SAD at home. If you become concerned with ongoing symptoms, reach out to your healthcare provider or mental health specialist. 

How You can Help a Teen with (SAD)

 

Simply put, it starts with you. At Timber Ridge School, we are on high alert for signs of depression, which can often be exacerbated by weather shifts. Here are a few ways that you can be there for your child when they are experiencing Seasonal Affective Disorder. 

1.       Educate Yourself about SAD

 

While this article is a great jumping-off point, doing your own research is vital. Any organizations used as a resource in this article are an excellent way to begin.

2.       Start an Open Conversation with Your Teen

 

If you recognize the changes listed above in your teen, start by asking them how they’re doing. Teens may find it difficult to articulate their feelings, so asking specific questions about the areas you are concerned with can help.

3.       Be Patient

 

SAD can be challenging for not only your child, but for you as well. It’s important to remember that changes won’t be instantaneous and one small victory isn’t a cure.

4.       Celebrate Small Victories

 

Did your teen hang out with friends? Maybe they went to sleep at a reasonable hour. While it may not be a cure, it is a step in the right direction. Celebrating that win can encourage them to keep doing it.

5.       Encourage Healthy Habits in Your Teen to Reduce SAD

 

 Sunlight/Vitamin D: Reduced sunlight is the key factor in triggering SAD symptoms, especially since it’s colder and they might not want to spend much time outside. To maximize exposure to natural light indoors, open blinds or curtains during the day. If possible, encourage short outdoor activities in the sunlight. 

Exercise can Help Seasonal Affective Disorder in Teens

 

Make sure they are moving their body! It can be as simple as going for a daily walk (try to have them aim for around 8-10,000 steps). Exercise releases endorphins that can improve mood and sense of well-being.

A Healthy Diet can Help Seasonal Affective Disorder in Teens

 

Eating a balanced diet with enough protein, healthy fats, fiber, and carbs will help support their body’s hormones. Having them drink mineral-rich water can also help.

 

Socialization Can Help Seasonal Affective Disorder in Teens

 

Help them stay connected with their friends by promoting regular social activities. Have them participate in activities they enjoy.

Normalizing Sleep Patterns  Can Help Seasonal Affective Disorder in Teens

 

The Mayo Clinic recommends, “stick to reliable times to wake up and go to bed each day. Especially for fall-winter-onset, reduce or eliminate napping and oversleeping”. This will help optimize the sleep they are getting at night.

Final Thoughts

Seasonal Affective Disorder can be difficult to navigate, especially for teens who are already navigating the complex feelings of being an adolescent. Understanding what to look for and supporting your teen when you notice the signs can make all the difference. Your involvement shows your teen they are not alone, creating a sense of security and reassurance during a time when they can feel isolated. 

 

By educating yourself and encouraging healthy routines, you are equipping your teen with the tools they need to overcome SAD and thrive throughout the season.