Mental Health Strategies for Youth Facing Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that emerges during certain seasons, most commonly in the fall and winter when daylight hours are shorter. For many, the reduced exposure to sunlight can disrupt the body's internal clock, leading to feelings of sadness, low energy, and difficulty concentrating. Although often associated with adults, youth are not immune to the challenges posed by this condition.

Understanding SAD and its prevalence among young people is the first step toward addressing it. Thankfully, there are effective strategies to improve mental health and resilience in young individuals during these challenging months.

What Is Seasonal Affective Disorder?

SAD is more than just the “winter blues.” It is a clinical condition that can significantly impact an individual's ability to function in daily life. Symptoms include:

• Persistent sadness or depressed mood
• Loss of interest in activities once enjoyed
• Fatigue or low energy
• Changes in appetite, often craving carbohydrates
• Difficulty sleeping or oversleeping
• Trouble concentrating or feeling sluggish

While the exact cause of SAD isn’t fully understood, reduced sunlight is a primary factor. Less sunlight can affect serotonin levels — a key hormone in mood regulation — and disrupt melatonin production, which impacts sleep cycles.

It’s estimated that millions of Americans experience SAD, with many cases beginning during adolescence. Youth can be vulnerable because their brains are still developing, and the pressures of school, extracurricular activities, and social life can exacerbate feelings of stress and sadness.

Strategies for Youth to Improve Mental Health During SAD

Though SAD can feel overwhelming, there are proactive steps young people can take to mitigate its effects. These strategies not only support mental health but also foster resilience and overall well-being.

Seek Out Community and Social Support

Isolation is a common byproduct of SAD, making it critical for youth to stay socially connected. Joining clubs, attending events, or participating in group activities can provide much-needed support. Peer interaction can counter loneliness, while structured activities can offer a sense of purpose.

Parents and guardians should encourage open communication. By fostering an environment where young people feel safe sharing their emotions, families can play a vital role in alleviating feelings of isolation and sadness.

Stay Physically Active

Exercise is a proven mood booster. Physical activity releases endorphins, which are natural chemicals that promote feelings of happiness and reduce stress. Activities like dancing, swimming, or yoga can help combat the lethargy associated with SAD. For youth who enjoy team sports, participating in activities such as basketball or soccer not only promotes fitness but also builds social connections.

Even a 20-minute walk outside during daylight hours can be transformative. Exposure to natural light, even in winter, helps regulate the body’s circadian rhythm and boost vitamin D levels, both of which are essential for mental health.

Establish a Routine

SAD can disrupt daily rhythms, leading to inconsistent sleep, irregular eating habits, and a lack of focus. A structured routine can provide stability, especially during the darker months. 

Encourage youth to:

• Stick to a consistent sleep schedule
• Set aside time for studying, relaxation, and hobbies
• Eat balanced meals that include fruits, vegetables, and lean proteins

Structure creates predictability, which can be comforting and empowering when emotions feel unpredictable.

Use Light Therapy

In light therapy, special light boxes mimic natural sunlight, helping to regulate mood-related chemicals in the brain. Spending 20–30 minutes each morning using a light box can significantly improve symptoms in many individuals. However, it’s essential to consult a healthcare provider before starting light therapy to ensure it’s the right fit.

Practice Mindfulness and Stress Reduction Techniques

Mindfulness practices, such as meditation and deep breathing exercises, can reduce feelings of stress and sadness. Youth can benefit from mindfulness apps or guided meditations designed specifically for their age group. Journaling is another useful tool, providing an outlet to process emotions and identify triggers for negative feelings.

Seek Professional Help if Needed

If symptoms of SAD are severe or persist despite efforts to manage them, seeking help from a mental health professional is essential. Therapists or counselors can offer coping strategies tailored to individual needs. In some cases, medication such as antidepressants may be recommended to regulate mood.

How Siegel JCC Can Help Youth Thrive

For youth and teens battling the challenges of SAD, finding a supportive environment is crucial. Siegel JCC offers a wide range of youth and teen programs designed to promote connection, growth, and well-being. From sports leagues and creative arts to leadership opportunities and social events, these programs provide a welcoming community where young people can thrive.

Don’t let seasonal challenges hold your child back. Explore Siegel JCC’s programs today to help your teen stay active, engaged, and supported during the winter months and beyond.

The J is a vibrant, inclusive community center with offerings for members of all ages, backgrounds, and faiths. Members enjoy access to our well-equipped fitness center, indoor and outdoor pools, and group exercise classes, while children and teens benefit from a variety of programs from preschool and early childhood care to after-school care and summer camp. Whatever you’re looking for, we’ve got something for you. Contact us today to discuss joining with a membership, or consider donating to support our programs!