Navigating the Seasonal Shift: Supporting Teens Through Time Change and Seasonal Affective Disorder
As the seasons change and daylight hours grow shorter, teenagers, like all of us, may find themselves grappling with the effects of the time adjustment and everything that comes with it. This period can be particularly challenging for young people as they juggle academic responsibilities nearing the end of the semester, social dynamics, and a change in routine caused by the 4pm darkness. In this post, we will explore practical strategies to help teens cope with the time change and mitigate the impact of Seasonal Affective Disorder.
First, it’s helpful to understand what Seasonal Affective Disorder (SAD) is. It is a type of depression that occurs at a specific time of the year, commonly in the fall and winter months when there is less natural sunlight. Symptoms of SAD can include low energy, irritability, difficulty concentrating, weight gain and changes in sleep patterns, and feelings of hopelessness. It’s important to note that most of us experience some of these symptoms during the winter months, but not everyone suffers from SAD. This can only be diagnosed by a licensed mental health professional. For adolescents, these symptoms can significantly impact their academic performance, social relationships, and overall well-being.
Tips for Helping Adolescents Through Time Change:
1. Establish a Consistent Sleep Routine:
This seems basic, but I can not stress this enough! Encourage adolescents to maintain a regular sleep schedule even as daylight hours decrease. Consistency in bedtime and wake-up time can help regulate their internal body clock and improve overall sleep quality and therefore mood.
2. Maximize Exposure to Natural Light:
Exposure to natural light is crucial for regulating mood and sleep patterns. Encourage outdoor activities as much as possible during daylight hours, such as walks, sports, or even study sessions outside. You can even rearrange furniture to maximize sunlight exposure indoors.
3. Limit Screen Time Before Bed:
The blue light emitted from screens can interfere with the production of the sleep hormone melatonin. Encourage adolescents to establish a "screen curfew" at least an hour before bedtime to promote better sleep hygiene.
4. Encourage Physical Activity:
Regular exercise has been proven to alleviate symptoms of depression and boost mood. Support your teen in finding physical activities they enjoy, whether it's joining a sports team, practicing yoga, or simply playing with the dog.
Here are a few bonus tips for coping with the symptoms of Seasonal Affective Disorder.
Light therapy is shown to be effective for people experiencing symptoms of SAD; light therapy lamps could be helpful, especially during the darker months.
Encourage open communication for your teen to express their feelings and let them know that it's okay to seek support from friends, family, or a mental health professional if they are struggling.
Encourage Hobbies and Creative Outlets, whether it's painting, writing, playing music, or any other hobby, encourage them to pursue what brings them joy. This can help bring teens a sense of purpose and pride, which only helps improve their emotional well-being.