Coping with Seasonal Affective Disorder When You Have Diabetes 

Seasonal Affective Disorder (also known by its acronym SAD) is a type of depression that usually happens during the fall and winter months when days are shorter and there is less sunlight. The lack of sunlight can affect certain chemicals in the brain that control your mood, making you feel sad or sluggish. If you have diabetes, managing SAD can feel even harder because it may affect your mood, energy levels, blood sugar levels and ability to stick to your diabetes management routine. 

Common Symptoms of Seasonal Affective Disorder  

People with Seasonal Affective Disorder may experience the following symptoms: 

• Feeling sad or depressed most of the day 

• Low energy and tiredness 

• Losing interest in activities you used to enjoy 

• Difficulty concentrating 

• Changes in appetite or cravings, especially for carbohydrates or sugary foods 

• Trouble sleeping or sleeping too much 

• Feelings of hopelessness or worthlessness 

Tips for Managing SAD While Living with Diabetes 

Here are some tips that can help you cope with SAD and manage its potential impact on your diabetes: 

1. Get More Sunlight 
Since Seasonal Affective Disorder is linked to a lack of sunlight, try to spend more time outdoors, especially in the morning. Even on cloudy days, natural light can help boost your mood. If it is too cold, sitting by a window and soaking up sunlight can help! 

2. Light Therapy 
Light therapy involves sitting in front of a special light box that mimics natural sunlight. It is a common treatment for Seasonal Affective Disorder and can help improve your mood. You can use a light box for approximately 20-30 minutes each morning. Always talk to your doctor first to ensure that this form of therapy is right for you.  

3. Stay Active 
Exercise is a wonderful way to combat depression. It releases chemicals in your brain called endorphins that make you feel good. Even if it is cold outside, try to stay active by doing indoor exercises like walking in place, stretching or using exercise videos. Regular exercise also helps you manage your blood sugar levels – so it is great for your diabetes diagnosis, too! 

4. Stick to a Routine 
Seasonal Affective Disorder can make you feel less motivated to take care of yourself, but it is important to stick to your diabetes care routine. Try to maintain regular mealtimes, take your medications as prescribed, and check your blood sugar levels consistently. A routine can help give you a positive sense of control. 

5. Eat Balanced Meals 
People with Seasonal Affective Disorder often crave sugary or high-carbohydrate foods, but this can make managing your diabetes harder. Focus on eating balanced meals with plenty of fruits, vegetables, whole grains, and lean proteins. Eating healthy will help keep your energy steady and support normal blood glucose levels.  

6. Talk to Someone 
If you are feeling overwhelmed, reach out to a friend, family member or therapist. Talking about your feelings can make a big difference. There is no shame in asking for help when you need it. 

7. Consider Counseling or Medication 
If your Seasonal Affective Disorder symptoms are severe, your doctor might suggest counseling or medication. Some people with Seasonal Affective Disorder benefit from antidepressants, which can help balance the chemicals in your brain. This can make it easier to manage both your mood and your diabetes. Again, talk to your doctor to ensure this option is right for you. 

Spring Will Come! 

Living with diabetes and coping with Seasonal Affective Disorder can be challenging, but with the right strategies, you can manage both. By getting enough sunlight, staying active, eating healthy, and reaching out for support, you can take control of your mental and physical health. If you are struggling, do not hesitate to talk to your healthcare provider for guidance. And remember… winter does not last forever! 

Author: Samantha Poe, Clinical Pharmacist | CCS Health       

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.