Nurturing the Caregiver: Essential Tips for Combating Seasonal Affective Disorder

As the days grow shorter and darker in the fall and winter months, it’s easy to fall prey to feelings of sadness and isolation, especially when compounded by the physical and emotional demands of our profession. The emotional weight of caring for patients with cancer is significant year-round, but during autumn and winter, various external and internal factors can further exacerbate your stress levels.

According to the American Psychiatric Association, seasonal affective disorder (SAD) is a form of depression with seasonal patterns that can elicit mood changes and symptoms, including fatigue, social withdrawal, increased appetite, irritability, and erratic changes in sleep patterns.

Although you cannot always avoid experiencing SAD, you can make lifestyle changes to manage it and prevent future episodes. Some strategies to consider include:

• Getting enough light exposure: Spend some time outside every day or at the very least hang out in a bright room—even if it’s cloudy. If daylight is hard to come by, consider getting yourself a light therapy lamp.
• Eating and hydrating well: Eat enough nutritious foods containing essential vitamins and minerals, and make sure you drink an adequate amount of water each day.

If you experience seasonal depression, remember that you are not alone.

• Move your body: Stay active and try to get in half an hour of exercise a few times a week. Walking and working around the house counts.
• Socialize: Keep in touch with your social circle and keep up with your regular activities.
• Reach out for help: If you get too overwhelmed or are in the dumps, consider looking for assistance from a mental health professional and/or talking to your primary care provider about medications that might be right for you.

If you experience seasonal depression, remember that you are not alone; roughly 5% of the US population experience seasonal depression, and 80% of those people are women. By working swiftly to prevent, manage, and alleviate your SAD, you can better protect your physical and mental well-being and lessen the potential for burnout.

It is important to remember that our patients may experience SAD as well. Continue to give them encouragement throughout their treatments and let them know that some of the same recommendations listed earlier can be helpful for them and their caregivers.

Lastly, the work we do for our patients is good and noble, and we consider it an honor and privilege to be able to provide it.

I believe we can agree that they are among the most grateful patients.

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