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Timing Is Everything
Photo by Emily Toycen on UnsplashSAD is seasonal—hence the name. SAD symptoms typically start in late fall or early winter and fade as spring rolls around. For some, the reverse happens, with symptoms showing up in the summer (though that’s less common). Depression, on the other hand, doesn’t follow a seasonal pattern. The symptoms can occur at any time of the year and it might not have a clear start or end point. This is the biggest difference between the two.
The Sunlight Connection
Photo by Church of the King on UnsplashSAD is also heavily linked to the amount of sunlight you’re getting—or not getting. Shorter days and longer nights mess with your body’s internal clock (it’s that circadian rhythm stuff) and can throw off melatonin and serotonin levels out of whack. While external factors can influence depression, it isn’t specifically tied to sunlight exposure. So if you feel your mood taking a dive as your access to the sun is more limited, that’s seasonal depression for you.
Energy Levels Going Downhill
Photo by Mel Elías on UnsplashWith SAD, fatigue is often a hallmark symptom. People who experience seasonal depression often feel sluggish, sleepy, and drained, even after a full night’s rest. It’s like you’re in a constant state of hibernation mode. Depression is also known to cause fatigue, but it’s different in that it often causes restlessness or insomnia. This might make people feel like they’re too wired to sleep but too tired to function. The difference? SAD tends to make you want to crawl under a blanket and stay there, while depression can feel more like a mental tug-of-war with your energy.
Cravings and Weight Changes
Photo by Denny Müller on UnsplashHello, carbs! People with SAD often crave comfort foods like bread, pasta, and sweets. These cravings can lead to weight gain during the winter months. With depression, changes in appetite can go either way. Some people lose their appetite entirely, while others turn to food for comfort.
The Treatment Options Are Different
Photo by Alex Green
Light therapy is one of the most common ways to treat seasonal depression. Sitting in front of a lightbox for 20-30 minutes a day can help mimic natural sunlight and boost your mood. When it comes to depression, treatment usually involves therapy, medication, or a combination of both. While light therapy might help in some cases, it’s not a go-to treatment for non-seasonal depression.
The Duration Will Vary
Photo by OC Gonzalez on UnsplashSymptoms of seasonal depression typically last for about 4-5 months, aligning with the darker months of the year. By contrast, depression can last for months or even years if untreated, with no clear end point. It’s a matter of being aware of how you’re feeling and talking to a professional who can guide you in the process of feeling like yourself again.
Diagnosis and Labels Are Completely Different
Photo by Alex Green
SAD is actually a subtype of depression called Major Depressive Disorder with Seasonal Pattern. Think of it as depression’s seasonal spin-off. Depression is a broader diagnosis that includes several subtypes, like persistent depressive disorder, postpartum depression, and more. Understanding the specifics can help you (and your doctor) figure out what’s going on and how to treat it.
What Should You Do Now?
Photo by Jeff Stapleton
Whether it’s SAD or depression, the important thing to remember is that both are real, valid, and treatable. If you’re feeling overwhelmed, talk to a doctor or therapist. They can help you figure out what’s happening and create a plan to feel better.
At the end of the day, your mental health matters. Whether it’s winter blues or something deeper, taking steps to care for yourself is the best way to reclaim your joy—even on the darkest days.
The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment.
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Bagels and Plain Bread
Photo by Alejandra Cifre González on UnsplashSure, bread is a carb-heavy friend we all know and love, but did you know that even a simple plain bagel can pack in up to 500mg of sodium? That’s just the bread itself—not counting spreads, toppings, or fillings. It’s the same story with your go-to sandwich loaf. Even if it doesn’t taste salty, sodium is often added as a preservative or to enhance the texture.
Cottage Cheese
Photo by Photo By: Kaboompics.com
Cottage cheese may be a protein-packed snack, but its sodium levels can be shockingly high. Half a cup can have up to 400mg of sodium, depending on the brand. Even if you’re pairing it with fresh fruit, the salt content can creep up quickly. Opt for low-sodium varieties if this is your snack of choice.
Canned Vegetables
Photo by Laudia Tysara
Canned veggies might seem like a wholesome shortcut to your daily greens, but don’t let the “healthy” label fool you. A single serving of canned green beans or corn can have over 300mg of sodium—and let’s be honest, most of us eat more than a serving. Rinsing your canned veggies can help cut down on the sodium, or go for no-salt-added options.
Protein Bars
Photo by Hybrid Storytellers on UnsplashProtein bars are marketed as healthy snacks or meal replacements, but they often sneak in sodium to boost flavor or preserve shelf life. Some bars have up to 300-400mg of sodium—close to what you’d find in a small bag of chips. Always check the label, especially if you’re reaching for one after a workout.
Pancakes and Waffles
Photo by American Heritage Chocolate on UnsplashWho knew your breakfast favorites could be hiding so much salt? Even plain, frozen pancakes or waffles can have around 400mg of sodium per serving. Add syrup, butter, or other toppings, and you’ve got a salty-sweet combo that adds up quickly. Homemade versions with baking powder (instead of boxed mixes) can help keep sodium in check.
Salad Dressings
Photo by Anna Pelzer on UnsplashYour leafy greens might be the pinnacle of health, but drizzling on bottled salad dressing can instantly change that. Many store-bought dressings contain 200-300mg of sodium per tablespoon—and let’s face it, who stops at just one? Look for low-sodium versions, or whip up your own vinaigrette with olive oil, lemon juice, and herbs.
Flavored Oatmeal
Photo by Melissa Di Rocco on UnsplashYes, even your wholesome oatmeal isn’t safe. Instant oatmeal packets—especially the flavored kinds—often include salt as a flavor enhancer. One serving can sneak in 200-300mg of sodium, making your breakfast less innocent than you thought. Go for plain oats and jazz them up with fresh fruit and spices like cinnamon.
Non-Dairy Milks
Photo by Sandi Benedicta on UnsplashThink almond milk is all about clean eating? Think again. Many non-dairy milks are fortified with sodium to improve taste and extend shelf life. Depending on the brand, a single cup can have 150-200mg of sodium—higher if you go for flavored varieties like vanilla or chocolate.
Now that you know where salt is hiding, there are ways to cut back without sacrificing flavor. For one, make the habit of reading labels. Even “healthy” foods can be sodium traps, so always check the nutrition facts, especially for packaged items. Another thing you can do is rely more on fresh foods like fruits, veggies, and proteins. Sodium loves to lurk in unexpected places, but with a little awareness and good choices, you can keep things balanced.
Take a Walk and Actually Notice Your Surroundings
Photo by Christian Gertenbach on UnsplashHit up a nearby park or trail and enjoy the crisp air and the last of the fall leaves. There’s something grounding about taking a moment to pause and appreciate the season before it’s gone. Bring a warm drink if you want, but even a short walk can work wonders for your mood.
Bake Something Seasonal
Photo by Monika Grabkowska on UnsplashYou don’t need to be a professional baker to enjoy some seasonal treats. Apple crisps, pumpkin muffins, or even a batch of oatmeal cookies can bring all the cozy vibes. The goal isn’t perfection—it’s the smell of something delicious wafting through your kitchen.
Light a Fire—Even if It’s Just Candles
Photo by Hayden Scott on UnsplashIf you’ve got access to a fire pit, great. If not, lighting a few candles or turning on your coziest lamps can create the same calming effect. Pair it with a good book or some music, and you’ve got yourself a low-key but memorable evening.
Rewatch a Comfort Movie
Photo by Adrian Swancar on UnsplashSometimes, the best way to embrace the season is through a movie that feels like fall. Think When Harry Met Sally, Dead Poets Society, or anything that makes you want to curl up under a blanket. No need to overthink it—just go for whatever feels right.
Cook a Meal That Feels Like Fall
Photo by Kevin McCutcheon on UnsplashThis doesn’t have to be elaborate. It could be a simple soup, roasted vegetables, some tacos, or even just a warm loaf of bread with butter. There’s something incredibly satisfying about eating something hearty as the days get shorter and colder.
Spend Time Outside (Before It’s Too Cold)
Photo by Holly Mandarich on UnsplashTake advantage of the season’s still-manageable weather. Whether it’s a quick backyard hangout, a leisurely bike ride, or just sitting on your porch with a blanket, being outside can help you feel connected to the moment.
Go to a Farmer's Market or Local Shop
Photo by Kyle Nieber on UnsplashFarmers markets and local stores often carry the best of what’s left of the season—squash, apples, handmade goods. Even a short trip to browse can help you feel in tune with the fall, and you might find something special to take home.
Start Getting Your Space Winter-Ready
Photo by Kelly Sikkema on UnsplashUse this weekend to transition your home for the colder months. Swap out lightweight throws for heavier ones, add some warm lighting, or bring in a few seasonal decorations. It’s not about overhauling your space; just make it feel a little more inviting.
Take an Afternoon to Unwind
Photo by Sweet Life on UnsplashWhether it’s journaling, meditating, or just sitting quietly with a cup of tea, give yourself permission to slow down. Fall’s end is a good reminder to pause before the busy holiday season takes over.
Catch a Sunset
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Photo by Anastasiia Krutota on UnsplashThe late fall sunsets are worth stopping for—soft light, vibrant colors, and that calm feeling as the day winds down. You don’t need to go anywhere fancy; even watching from your own backyard can be a simple, reflective way to say goodbye to the season.
Fall might be fleeting, but it’s not gone yet. Use this weekend to take a breather, enjoy what’s around you, and give yourself a little time to settle into the colder months ahead.
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