What Is Seasonal Affective Disorder?
SAD is a form of depression that usually begins in late fall or early winter when daylight hours decrease. It’s caused by a disruption in your body’s internal clock (circadian rhythm) and a drop in serotonin and vitamin D levels — all of which can affect mood, sleep, and motivation.
Common Symptoms Include:
- Feeling more tired or low-energy than usual
- Trouble concentrating or staying motivated
- Sleeping more but still feeling exhausted
- Craving comfort foods, especially carbs or sweets
- Feeling down, irritable, or withdrawn
Even if symptoms are mild, they can impact focus, productivity, and safety — especially for those working long shifts or in low-light environments.
Why It Matters for Shift Workers
For production employees, the challenge can be even greater.
- Day shift workers often go to work in the dark and return home after sunset.
- Second and third shift workers may rarely see natural light at all during winter months.
Without enough sunlight, your body produces more melatonin (the sleep hormone) and less serotonin (the “feel-good” chemical), leaving you sluggish and moody.
Brighten Your Day: Simple Ways to Beat the Winter Blues
💡 1. Let the light in.
Get outside for a few minutes each day, even if it’s cloudy. Natural light helps reset your internal clock. If that’s hard to do, use a light therapy lamp for 20–30 minutes each morning.
🥗 2. Fuel your body well.
Choose balanced meals with lean proteins, fruits, and vegetables. Vitamin D-rich foods (like salmon, eggs, and fortified milk) can help boost mood and immunity.
🚶♀️ 3. Move your body.
Even short walks or stretching sessions during breaks can release endorphins that counteract stress and fatigue.
💧 4. Stay hydrated.
Cold weather can trick you into drinking less water. Keep a refillable bottle handy — dehydration can worsen fatigue and low mood.
🕰️ 5. Keep a routine.
Go to bed and wake up at consistent times, even on weekends. A steady schedule supports your body’s natural rhythm.
🧠 6. Talk it out.
If you’re feeling down, reach out — whether it’s to a coworker, friend, or counselor. Many Employee Assistance Programs (EAPs) offer free, confidential support.
When to Seek Help
If your low mood lasts more than two weeks, or you’ve lost interest in things you usually enjoy, reach out to your healthcare provider or the on-site clinic. SAD is treatable — and early attention can make all the difference.
