5 Tips to Combat Seasonal Affective Disorder at Work
Depending on where you live, winter can mean shorter days and overcast skies. For some people, this change in seasons leads to what is called Seasonal Affective Disorder or SAD. SAD is a form of depression that can result in lower energy levels and decreased motivation. If these signs sound familiar, here are five tips that you can try to avoid having SAD symptoms impact your work performance.
1. Brighten Your Workspace
Less sunlight due to shorter days is one of the leading causes of SAD. Increasing exposure to natural and synthetic light can improve your mood and minimize other symptoms of SAD. For example, if you work at a desk, try moving your desk closer to a window to take advantage of more natural light. If you can’t move your desk, there are several types of light products, such as sun boxes, light visors and sun-simulating desk lamps you can use that mimic daylight.
2. Take time to have Lunch with a Friend or Coworker
Having lunch with a coworker is a great way to break up your day, reduce feelings of isolation and brighten your mood. If you work from home, try having a virtual lunch or coffee with a coworker.
3. Use Company Resources
Many employers offer workplace options that can help with SAD symptoms. Check with your employer to see what changes you can make to your workstation or surroundings. In addition, don’t overlook benefits that your employers may offer, like mental health services, gym memberships and mental health days.
4. Adjust Your Work Schedule
Adjusting your work schedule can be a great way to increase your time outside during daylight hours. While you may not be able to completely change the hours you work, adding even a single hour more of daylight each day can make a positive impact on your health. The Americans with Disabilities Act covers SAD as a disability so a schedule change may be a reasonable accommodation. You can learn more about SAD and examples of reasonable accommodations through the Job Accommodation Network.
5. Go to a Public Workspace
For those who work from home, a coworking or shared office space may be an option. Coworking spaces often have lots of natural light and provide opportunities for social interaction. Many local libraries and community centers have study rooms you can reserve or that are available on a first-come, first-served basis. You may also find worktables at a local café or coworking spaces that allow for one-day desk rentals at low cost.
How Can Ticket to Work Help
Social Security's Ticket to Work (Ticket) Program supports career development for people ages 18 through 64 who receive Social Security disability benefits (SSDI/SSI) and want to work. Through this free and voluntary program, eligible participants can work with service providers to receive the services and supports they need to find and maintain employment as they move toward financial independence through work.
The Ticket Program can support you along your employment journey. Through the Ticket Program, a service provider such as an Employment Network (EN) can help you identify and request accommodations to help mitigate your disability.
Learn More
To learn more about the Ticket to Work Program, call the Ticket to Work Help Line at 1-866-968-7842. For callers who are deaf, hard of hearing, or have a speech disability, call 1-866-833-2967 (TTY). Hours are Monday through Friday, 8 a.m. - 8 p.m.; or visit choosework.ssa.gov.
