If you notice a shift in your mood during the winter months, you’re not alone. As the days grow shorter, about 10% to 20% of people in the United States may have a case of the “winter blues” and 5% of Americans experience seasonal affective disorder (SAD). For cancer patients, these seasonal changes combined with the physical and mental side effects of a diagnosis and related treatment can be difficult to navigate.
Keep reading to learn more about SAD and how you can manage a cancer diagnosis and your mental health.
What is seasonal affective disorder?
The “winter blues,” or a mild form of seasonal depression, occur when you feel a shift in your mood and energy levels during the winter months, but SAD is more than feeling down.
SAD is a type of depression that typically comes and goes with the seasons, most commonly in the fall and winter. Although the exact cause of SAD is unclear, experts suggest it’s linked to a chemical change in the brain with less exposure to sunlight. Sunlight affects your biological clock, neurotransmitters, circadian rhythm, and more, which can all influence your mood.
Symptoms of SAD
SAD can affect anyone, but it is more common in women, people who live in regions with limited sunlight, and individuals with other mood disorders.
Symptoms of SAD include:
- Low energy or fatigue
- Changes in appetite, especially a craving for carbohydrates
- Increased need for sleep or difficulty getting restful sleep
- Loss of interest in activities once enjoyed
- Feelings of sadness or hopelessness
These symptoms can interfere with daily life and make it more challenging for those navigating a cancer diagnosis.
How can SAD affect cancer patients?
For cancer patients who already face physical side effects and emotional challenges, SAD can exacerbate symptoms including fatigue, anxiety, and loss of appetite. This can make maintaining strength, attending treatments, and managing treatment-related side effects more difficult.
Tips for managing SAD and cancer
The following strategies can help you establish and maintain a regular routine that can help improve your mood.
- Incorporate movement: Exercise is not only an effective way to combat SAD, but it also helps with your quality of life during and after cancer treatment. Try starting with gentle, low-impact exercises like walking or stretching and slowly build up from there.
- Spend time outdoors: When possible, spend time outdoors to get natural sunlight, even if it’s just for a few minutes each day. If going outside isn’t an option, consider a light therapy box.
- Focus on nutrition and sleep: Good nutrition and sleep are critical for your mental and physical health. Eating a balanced diet can help you manage treatment-related side effects and establishing a bedtime routine can help regulate your biological clock.
- Practice mindfulness: Finding moments where you can be fully present can go a long way in managing SAD. Engage in activities that give you a sense of fulfillment or relaxation whether it’s reading, journaling, knitting, or another hobby that you enjoy.
- Seek professional help: If you’re experiencing depression symptoms, reach out to your care team. They may be able refer you to counselors and mental health programs who have experience working with cancer patients. Therapy can offer valuable tools for helping you navigate the emotional complexities of cancer and its related mental health challenges.
If you would like to connect with an Outcomes4Me oncology nurse practitioner at no charge through the Outcomes4Me app, using the “Ask Outcomes4Me” button.
