What is seasonal affective disorder (SAD)?

Seasonal affective disorder is a type of depression triggered by the changing of the seasons. There are two types of SAD, summer-pattern and winter-pattern. Some forms of SAD are more common for adolescents due to their developmental vulnerability.

Sometimes, SAD is more common in the wintertime because of a whirlwind of events and emotions occurring. Academic or social pressures, hormonal changes, and shorter daylight hours are all things your teen might be exposed to following the holiday season. 

When the days get shorter, adolescents and adults alike may feel down or like they have a bad case of the “winter blues.” Lower energy, oversleeping or trouble sleeping, sadness, irritability, and withdrawal in your teen can all be signs of SAD. 

How SAD might show up in teens

Teens might feel symptoms of SAD more heavily than an adult would because their brains and emotions are still developing. Your teen may not be feeling down because it’s cold or dark outside — if their symptoms are sticking around, it might be making their daily life harder. 

Some symptoms of seasonal affective disorder include: 

• Feelings of constant, recurring sadness 
• Experiencing low energy 
• Losing interest in previously enjoyed activities 
• Having more trouble concentrating or changes in grades
• Avoiding talking to friends and family
• Experiencing appetite and sleep changes, or changes in weight 
• Saying they “feel nothing” or seem emotionally flat 
• Displaying outward signs of anxiety 

4 expert-backed recommendations for treating SAD 

Let’s look at some specific strategies that might be used to support your teen through managing and treating their SAD symptoms. 

• Trying bright light therapy

Since seasonal depression can be caused by fewer hours of sunlight exposure, it’s possible to get the benefits of sunlight while indoors using bright light therapy. It involves using a light box to mimic artificial sunlight as a way to help boost your mood. It can also help to regulate your circadian rhythm and boost your melatonin production to improve sleep quality.

When your teen is first starting the therapy, they should use a light box that exposes  10,000 lux for 30 minutes every day.

• Helping teens understand their emotional triggers 

Certain mental health professionals will encourage your teen to dig deeper and explore the root cause of their emotions. In a program such as a Teen Residential Treatment Center (RTC), specialists can help your teen build self-awareness and develop new coping strategies. 

Two commonly used therapy techniques that are designed to help teens learn how to better manage their emotions are cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT). CBT can help your teen create new coping strategies by identifying and changing their negative thought patterns. DBT is focused on fostering your teen’s emotional growth and regulation. 

At Lightfully Teen, our experts rely on the most effective parts of evidence-based therapy techniques including CBT and DBT to support your teen in managing SAD. 

• Creating a predictive and supportive daily routine 

A licensed clinical therapist may support your teen by giving them the tools to build a healthy daily routine they can follow. First, a professional might want to uncover if your teen has a hard time following a routine due to anxiety, depression, or even low self-esteem. 

A mental health professional should encourage your teen to engage in healthy habits to promote their mental health and well-being. They might encourage your teen to set realistic, achievable goals such as, making their bed every morning, or going for a walk, and then cooking a healthy breakfast. Breaking routines into smaller, easier, steps can make them more manageable for your teen. 

• Providing a safe space for expression outside the family 

To build a safe and understanding therapeutic relationship, your teen needs to trust their therapist. If the clinical expert is demonstrating empathy and ensuring confidentiality, your teen might feel more comfortable opening up to them than they might a family member. 

Licensed clinical therapists should use active listening with your teen. This can look like shaking their head yes and nodding, or gently rephrasing what your teen says in session. Similarly, validating their feelings, and creating a nonjudgmental environment are all ways to create a safe space. 

Lightfully Teen’s team of mental health professionals includes psychiatrists, licensed clinical therapists, Client Care Techs, and our Admissions Concierge Team. Our experts see each client as a whole person, not a medical chart or a series of diagnoses. Our main focus is to provide compassionate care for your teen, and to drive meaningful change and growth in their life. 

• Offering multilevel care if symptoms aren’t changing   

Mental health professionals should offer a range of therapeutic techniques to address the symptoms your teen is experiencing. Personalized care can lead to improved outcomes. When treatments are tailored to personal needs, your teen may become more motivated and engaged in sessions. 

By offering multiple levels of care, the clinical expert is able to determine which option that best matches your teen’s needs. They can then speak with you and your teen to present their recommendation. The clinical expert can also help you and your teen decide which level of care might provide the most support for where they are in their mental health journey. . 

As a clinical treatment provider, we understand that treatment for your teen isn’t one-size-fits-all. Lightfully Teen’s Precision Care Model (PCM) provides your teen with a fully customizable treatment plan, designed to treat their specific needs. PCM integrates CBT, DBT, ACT and other psychotherapy techniques, and it is incorporated into our three levels of care for teens because we understand that teens come to therapy for a variety of reasons. 

How Lightfully can help teens with SAD

SAD is real — but it’s also very treatable. Our experts use proven methods, offer compassionate, personalized support, and are ready to help your teen feel like themselves again. Help exists, and healing is possible. Change might take time, but with compassionate and professional treatment, it’s possible. 

If your teen is struggling with seasonal affective disorder, our team of clinical experts are here to help. When your teen is ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together to help your teen develop the fullest, brightest version of themselves.