End SAD Dads: How to Deal with Seasonal Affective Disorder

The dark days are upon us! And it’s the perfect time to talk about Seasonal Affective Disorder (SAD) and how it affects us as parents. So how can we deal with SAD and continue to thrive even when we want to curl into a ball on the sofa? Read below to discover the answer…

To deal with SAD, understand the reasons for feeling down and work to combat the route causes. The lack of sunlight is a big trigger so either get more sunlight or use a light box in the mornings. Lethargy and over-eating carbohydrates ruins mood as well so ensure you keep exercising and eat a high quality animal-based diet.

Table of Contents

Intro to the topic of seasonal affective disorder (SAD) and its impact on individuals and families during winter months
Personal story from a father discussing his experience with SAD and how it affected his parenting
Understanding the signs and symptoms of SAD in parents and children
Practical tips for managing SAD
Engaging in indoor activities with children to boost mood and connection during colder months
Creative ways to bring more natural light into the home during winter
Advice for partners on supporting a spouse or co-parent experiencing SAD
Conclusion with final thoughts on finding hope and support while coping with SAD as a parent
FAQs
- References

We understand the pressure to keep it together, but it’s important to acknowledge and address any feelings of sadness or lack of energy during these winter months. In this guide, we’ll discuss SAD and how it specifically affects fathers, along with practical tips and strategies for managing symptoms so you can survive the winter blues and continue being a supportive and present dad.

Intro to the topic of seasonal affective disorder (SAD) and its impact on individuals and families during winter months

As the days get shorter and colder, many of us find ourselves struggling with seasonal affective disorder (SAD), a type of depression that is triggered by changes in the seasons (1). Especially during the winter months when we get less and less natural light. As fathers, this can be particularly challenging as we strive to stay strong for our families while also battling our own mental health issues.

Those with SAD may experience symptoms such as fatigue, irritability, and sadness (2). It can be difficult for both the individual with SAD and their loved ones to navigate this condition. However, there are resources and treatments available to help manage SAD symptoms and improve overall well-being during the winter months.

By seeking guidance and understanding, individuals and families can work together to successfully manage SAD and increase their chances of a positive and fulfilling winter season.

Personal story from a father discussing his experience with SAD and how it affected his parenting

“As a father, I never thought I would experience SAD. However, when the winter months hit, I found myself struggling to get out of bed and motivate myself to exercise and get simple odd jobs done. I didn’t realise how much it was affecting my parenting until my children noticed my lack of energy and enthusiasm.

It was a difficult realisation to come to, but once I identified what the issue was I told myself to stop being a pussy and sort myself out. Being a bit down and groggy during the winter might not sound like the end of the world but I hated the fact I was wasting precious time with my children.

A bit of research allowed me to better understand the condition and find ways to manage it. By incorporating more exercise, eating primarily high quality animal meat and fat and getting morning sunlight, I was able to better manage my symptoms and be more present for my children.

If you’re also struggling with SAD, know that you’re not alone and seeking help can make a significant difference in your life, and those around you.”

Understanding the signs and symptoms of SAD in parents and children

SAD can affect both parents and children, and it’s important to understand its signs and symptoms. People with SAD may experience a change in their energy levels, mood, and appetite, among other things.

Adults may feel depressed, anxious, and lack motivation and enjoyment in once fun activities. They may struggle to get out of bed and crave carbohydrate-rich foods. Children may become more irritable, have trouble sleeping, and fall behind in school(3). If they seem anxious or become extra clingy, especially when leaving caregivers then they could be suffering. It’s important to take action if you or a loved one is experiencing these symptoms.

Practical tips for managing SAD

Light Therapy

Light therapy is a widely recommended treatment for SAD, involving sitting in front of a light box for usually 30 minutes to an hour each morning. Some people find that it considerably improves their mood.

There are a number of different types of light boxes that range from simple desk lamps to ones you can wall-mount. The light produced is meant to simulate sunlight– a necessity that’s limited during the winter months.

The light encourages your brain to reduce the production of melatonin (the sleepy hormone) and increase the production of serotonin (the happy hormone)[4].

These lamps from Beurer are perfect for those mornings where you’re up and working before the sun with no time to go and seek it out when it finally arrives. They’ll energise and invigorate you to fulfill your full potential.

Exercise

Exercise is also beneficial in elevating mood and promoting better sleep. It releases endorphins, which are hormones that promote happiness and reduce pain (5). It reduces inflammation in the body, which may be a contributing factor to depression.

Keeping active regularly and atleast doing abit of mobility work every day will help to regulate sleep patterns and boost overall energy lessons. Going for a walk, run or hitting the gym even when you feel down will distract from negative feelings and help keep your spirits high.

Check out these progressive exercise programmes for both you and your teenage child to help you smash SAD with exercise:

Diet

A healthy diet rich in nutrients is important for managing SAD. Eating foods high in omega-3 fatty acids, such as oily fish and grass-fed meats, has been shown to improve mood and decrease symptoms of depression.

Keeping carbs low will help stop the blood sugar fluctuation that causes wild mood swings and crashes. This will help with feelings of depression and keep everything steady and relaxed.

Nutrition is our original speciality so subscribe to our email list to get all updates and a FREE 2 week nutrition plan designed to boost energy, shred fat and increase mood.

Once you’ve dipped your toe in the water by subscribing to our newsletter check out our maiden ebook: Stay Flexible. It’s a full nutrition plan designed to work around the busy life of a father. Available below!

Stay Flexible: The Battle-winning nutrition programme (A Warriors Guide): The flexible diet book for optimum nutrition for weight loss, muscle-building and performance

Vitamin D Supplementation

Taking vitamin D supplements can be helpful, as low levels of vitamin D are linked to depression (6). Incorporating vitamin D supplements or eating foods fortified with vitamin D can also help combat the lack of sunlight during the winter months.

Most of us in the UK can create all the vitamin D we need from the sun between April and September (7). However in the darker months when, even in the day, the suns rays don’t pack as much of a punch, supplementation may be necessary. Even when you and your child are supplementing, keep up with a diet high in grass-fed animal fats. Not only will it ensure that your vitamin D levels are topped up, but you’ll reap the other benefits aswell.

Self-Care

As a parent, it can be challenging to find time for yourself while also taking care of your children’s needs. However, incorporating self-care into your daily routine is crucial, especially during the winter months when SAD can impact your mood and energy levels.

Self-care can take many forms, from lying in a sunny conservatory reading a book to practicing mindfulness meditation. It’s all about finding activities that bring you a sense of calm and rejuvenation. By prioritising self-care, you’ll be better equipped to handle the demands of parenthood while also taking care of your mental and emotional wellbeing.

Remember, taking care of yourself isn’t selfish – it’s essential for your overall health and happiness.

Engaging in indoor activities with children to boost mood and connection during colder months

With colder weather comes the desire to stay indoors and be cozy. While it can be tempting to curl up with a good book or watch TV all day, engaging in indoor activities with your children can be a wonderful way to boost moods and strengthen your connections.

Indoor activities can allow for creativity and imagination to flourish, and spending quality time together can strengthen bonds and create lasting memories. There are endless possibilities for indoor activities, from board games and arts and crafts to baking and storytelling.

By prioritising intentional time together, you can create a warm and joyful atmosphere that can carry your family through the colder months.

And don’t be afraid to venture out in the wild weather! Short walks in the woods or at the beach are just what the family need after being cooped up in the house. Children don’t mind the rain as much as you think they do!

Creative ways to bring more natural light into the home during winter

While the days are short, and you begin to understand why some animals hibernate, it’s natural to start thinking about ways to bring more natural light into our homes. With shorter days and longer nights, it can be challenging to find that perfect balance between light and dark.

Luckily, there are some creative ways to bring more natural light into your home during the winter months without having to overhaul your entire décor. From using reflective surfaces and light-colored paints to strategically placing mirrors and investing in light tubes, these tips will help you brighten up your space, even on the gloomiest of days.

With a little bit of planning and some effort, you’ll be able to create a warm and inviting space that you and your loved ones can enjoy all winter long.

Advice for partners on supporting a spouse or co-parent experiencing SAD

SAD can be a challenging experience for your spouse or co-parent. As a partner, you can play a crucial role in providing them with the support they need. First and foremost, listen to their concerns and be empathetic. Don‘t brush them off because it doesn’t seem like it’s a big deal.

Encourage them to seek professional help if necessary, and remind them that there is no shame in seeking help. You can also help by creating a calming environment for them at home, such as investing in a light therapy lamp or scheduling relaxing activities. Above all, be patient and understanding with your partner – SAD can be overwhelming, but with your support, they can navigate this difficult time.

Conclusion with final thoughts on finding hope and support while coping with SAD as a parent

Seasonal Affective Disorder (SAD) is a type of depression that occurs during the winter months.
SAD can affect parents and make it challenging for them to cope with their daily responsibilities.
Signs and symptoms of SAD in parents and children include changes in mood, energy levels, sleep patterns, and social withdrawal.
Practical tips for managing SAD include light therapy, exercise, vitamin D supplements, and self-care practices.
Partners can support a loved one with SAD by showing empathy, encouraging professional help, and creating a calming environment at home. Overall, seeking hope and support is crucial for overcoming SAD as a parent. So remember to prioritize self-care and reach out for help when

FAQs

What is SAD and how does it affect parents?

Seasonal Affective Disorder (SAD) is a type of depression that occurs during the winter months when there is less natural sunlight. It can cause feelings of fatigue, sadness, and irritability, which can make it challenging for parents to cope with their daily responsibilities.

What are some signs and symptoms of SAD in parents and children?

Signs and symptoms may include changes in mood, lack of energy, difficulty concentrating, changes in sleep patterns, and withdrawal from social activities.

How can parents manage SAD during the winter months?

Some practical tips for managing SAD include light therapy, exercise, vitamin D supplements, and self-care practices such as getting enough rest and engaging in enjoyable activities.

Is SAD a serious condition that requires professional help?

While mild cases of SAD can be managed with self-care practices, severe cases may require professional help. It is essential to seek support if symptoms are significantly impacting daily life.

How can partners support a spouse or co-parent experiencing SAD?

Partners can support their loved ones by listening, encouraging them to seek professional help, creating a calming environment at home, and practicing patience and understanding. Overall, showing empathy and offering practical help can make a significant difference in supporting someone coping with SAD. So don’t be afraid to ask how you can be there for your partner during this time. And remember, you are not alone in this journey – reach out for support if needed.