When I first came to Korea, I was so excited for winter. I am from California where we don’t have the classic, stereotypical four seasons, so I had only heard legends of the beauty of the softly falling flakes and people playing in the snow. I didn’t know if I would like it, but I wanted to at least experience this “winter” I had heard so much about.

Far from my expectations of making snow angels and running outside to catch snowflakes on my tongue, I found myself feeling like I had been hit by a semi-truck every morning, with a similar feeling of lethargy lasting throughout the day. I hardly wanted to leave my bed, and being with people exhausted all of the energy I didn’t have to start with.

Having never experienced this form of depression, I was convinced that I was sick and simply tried to cope while waiting for my non-existent malady to pass. This months-long illness hit me every year when winter came around. It took me a while to figure out that what I was experiencing (and unfortunately still experience) is actually Seasonal Affective Disorder (SAD).

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, also known as Major Depressive Disorder with seasonal pattern, is a form of depression that occurs at a specific time of year, typically during the fall and winter months when daylight becomes scarce. It is believed to be linked to the reduced sunlight exposure, disrupting the body's internal clock and leading to hormonal imbalances. While more common in fall-winter, SAD may also be experienced with a spring-summer onset, differing person to person.

Recognizing the Symptoms

According to the Mayo Clinic, signs and symptoms of SAD may include:

• Feeling listless, sad or down most of the day, nearly every day

• Losing interest in activities you once enjoyed

• Having low energy and feeling sluggish

• Having problems with sleeping too much

• Experiencing carbohydrate cravings, overeating and weight gain

• Having difficulty concentrating

• Feeling hopeless, worthless or guilty

• Having thoughts of not wanting to live

Fall and Winter SAD

Symptoms specific to winter-onset SAD, sometimes called winter depression, may include:

• Oversleeping

• Appetite changes, especially a craving for foods high in carbohydrates

• Weight gain

• Tiredness or low energy

Spring and Summer SAD

Symptoms specific to summer-onset seasonal affective disorder, sometimes called summer depression, may include:

• Trouble sleeping (insomnia)

• Poor appetite

• Weight loss

• Agitation or anxiety

• Increased irritability

Treatment Strategies for SAD

While SAD can be challenging, there are several strategies that can help manage its symptoms:

Light Therapy: Light therapy involves exposure to a special light box that mimics natural sunlight. This can help regulate the body's internal clock and improve mood. You can find these light therapy lamps on Coupang by searching 라이트 테라피 (램프).

Sunrise Alarm Clock: As mentioned above, oversleeping and struggling to get out of bed is one of my worst symptoms while experiencing winter depression. I found that a sunrise alarm clock (something like this or this) was helpful to wake me up during the dark winter mornings. Having the illusion of the sun helped my body “wake up with the light”.

Psychotherapy or Talk Therapy: Speaking with a professional can help you learn new ways to process your thoughts and behaviors to help alleviate the symptoms of depression. CBT therapy has been shown to be an effective strategy to help manage depression.

Medication: For those who experience severe symptoms, antidepressants prescribed by a psychiatrist can be a helpful option; however, caution should be taken when going on medicine, and it is advisable to take medicine in combination with talk therapy or psychotherapy.

Supplements: While studies are not conclusive to its effectiveness, many people take Vitamin D to attempt to boost their mood while experiencing SAD. Consulting with your doctor before choosing to take supplements to treat SAD can help ensure that you do not experience any unexpected side effects.

Spending Time Outdoors: Maximizing exposure to natural light, even on overcast days, can be beneficial. Taking a walk during daylight hours or simply sitting by a window can make a difference.

Regular Exercise: Physical activity has been shown to alleviate symptoms of depression. Even a short daily workout can boost mood and energy levels.

Mindfulness and Relaxation Techniques: Practices like meditation, yoga, or deep breathing exercises can help reduce stress and improve overall well-being.

Social Support: Maintaining social connections and seeking support from friends, family, or a support group can provide emotional relief during difficult times.

Seeking Professional Help

If symptoms of SAD persist and significantly interfere with daily life, it's essential to seek professional help. A mental health professional can provide guidance and support, offering treatments such as therapy or medication when necessary.

Please feel free to reach out to Asana Counseling Center to discuss therapy options or to ask for a list of English-speaking psychiatrists in Korea, for those who would like to look into the option of medication.

Seasonal Affective Disorder can take a huge toll on your mental health, but there are strategies to help manage the symptoms.

Remember, you're not alone in this. Taking steps to care for your mental well-being can make a significant difference in how you navigate your seasonal depression.