Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, typically beginning in the fall into the winter months when daylight hours decrease. It’s more than just the “winter blues” and can have a significant impact on daily life. SAD can cause disruptions in mood, energy, productivity and overall well-being, which can affect both employees and employers. This article explores what SAD is, its symptoms, and offers suggestions to help manage it in the workplace. 

Understanding Seasonal Affective Disorder (SAD) 

SAD is characterized by recurring episodes of depression linked to the changing seasons, usually starting in the late fall or early winter. It’s often associated with reduced sunlight exposure, which can disrupt the body’s internal clock and lead to an imbalance of brain chemicals like melatonin and serotonin. While winter-pattern SAD is more common, some people may experience symptoms during the spring and summer months as well. 

Identifying SAD Symptoms 

SAD symptoms can vary from person to person, but some common indicators associated with SAD include: 

  • Persistent low mood, sadness, or feelings of hopelessness. 
  • Lack of energy or fatigue. 
  • Difficulty concentrating. 
  • Changes in sleep patterns, such as oversleeping or insomnia. 
  • Changes in appetite or weight. 
  • Social withdrawal and irritability. 
  • Feelings of anxiety. 
  • Increased sensitivity to stress. 

It is important to note that symptoms can also include body aches, headaches, and digestive issues that lack a clear physical cause.  

How SAD Affects the Workplace 

SAD can significantly impact workplace dynamics, leading to decreased productivity, difficulties with concentration, increased absenteeism, and strained relationships with coworkers. Recognizing these challenges is the first step in fostering a more supportive work environment. It’s also important to know that the Americans with Disabilities Act (ADA) covers SAD as a disability, and a schedule change, as well as other support mechanisms, may be offered as reasonable accommodations. 

Management and Support Strategies for Employees 

For employees experiencing SAD, there are several strategies that can help to manage symptoms and improve overall well-being: 

  • Prioritize Health: Focus on the basics, such as regular exercise, healthy eating, staying hydrated, and ensuring adequate sleep. 
  • Seek Light: Increase exposure to natural light by working near windows or taking outdoor breaks. Consider using light therapy, which involves sitting in front of a specialized light box that mimics sunlight. 
  • Adjust Work Schedule: Try adjusting your schedule to take advantage of daylight hours, if possible, and consider taking breaks more often. 
  • Stay Connected: Maintain social connections with colleagues and friends. Try having lunch with a coworker or having a virtual coffee with a coworker if you work remotely. 
  • Set Realistic Expectations: Break down large projects into smaller, manageable tasks and try to avoid judging yourself or comparing yourself to coworkers.  
  • Utilize Company Resources: Take advantage of mental health services, gym memberships, mental health days, counseling and/or other Employer Assistance Program (EAP) services that may be offered by your employer. 
  • Seek Professional Help: Consult a healthcare professional for proper diagnosis and treatment options, such as light therapy, psychotherapy, or antidepressant medication. 
  • Visit the Job Accommodation Network (JAN): Review an array of no or low-cost accommodation services and tools to support employees managing symptoms of SAD. 

How Employers Can Create a Supportive Environment 

Employers play a crucial role in creating a supportive workplace for employees with SAD. Some strategies that employers can implement include: 

  • Increase Awareness: Educate employees and managers about SAD through emails, newsletters, or internal communications. Share information on how SAD impacts mental health and available support resources. 
  • Provide Flexible Arrangements: Offer flexible work schedules and/or remote work options as accommodations to allow employees to maximize exposure to daylight hours or to work in comfortable environments. 
  • Optimize Workspace: Ensure workspaces are well-lit, preferably with access to natural light. Consider providing light boxes and/or other support resources to employees as needed. 
  • Wellness Programs: Implement wellness programs that include mental health support, stress management, mindfulness sessions, or exercise programs. 
  • Encourage Breaks: Promote regular breaks and encourage employees to take short walks outside whenever possible. 
  • Provide Training for Managers: Train managers to recognize the signs of SAD and approach employees with mental health concerns in a non-judgmental way. 
  • Offer Employee Assistance Programs (EAP): Provide mental health resources, counseling, and support services through EAPs. Regularly review your organization’s EAP services for enhancements. 
  • Promote Mental Health Days: Encourage employees to take mental health days when needed without any stigma. 
  • Create Social Opportunities: Organize optional social events to help employees stay connected, whether in person or virtual. Check in with employees during meetings and promote a culture that supports employee well-being throughout the calendar year. 

Understanding and managing Seasonal Affective Disorder in the workplace requires a collaborative effort from both employees and employers. By recognizing the signs and symptoms, implementing effective management strategies, and creating a supportive work environment, individuals and organizations can navigate the challenges of SAD and promote a healthier, happier, and more productive workplace for all.  

Resources 

  • The Job Accommodation Network (JAN): For information on workplace accommodations for SAD, visit the JAN website: https://askjan.org/ 
  • The Suicide and Crisis Lifeline: If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org