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Seasonal Affective Depression (SAD) Worksheets

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Struggling with the Winter Blues?


Seasonal Affective Disorder (SAD) affects millions of people during the darker, colder months, bringing symptoms of low mood, fatigue, and a general sense of heaviness.


The changes in sunlight and weather can make everyday activities feel more challenging, affecting your energy, motivation, and outlook.


Do you relate to any of the following?


  • Do you feel a noticeable dip in your mood, energy, or motivation as the days get shorter?
  • Are you finding it hard to maintain a regular routine or engage in activities you usually enjoy?
  • Are you experiencing sleep disruptions, changes in appetite, or weight gain during the winter months?
  • Do you feel isolated or disconnected during the colder months?
  • Are you interested in learning more about light therapy and other treatments for SAD?
  • Do you want to incorporate self-care practices that specifically support mental wellness in winter?
  • Are you looking for ways to manage stress and embrace mindfulness during the winter?
  • Do you need help setting realistic goals and finding small ways to feel joy and warmth in winter?

 

If so, Seasonal Affective Depression (SAD) Worksheets provide practical strategies and emotional support to help you manage SAD symptoms, build resilience, and create a winter wellness routine that supports mental health.


(+35 pages of evidence based exercises and techniques)


What’s Included?


  • Self-Assessment
  • Identifying Personal SAD Triggers
  • Managing Negative Thoughts
  • Self-Compassion
  • Mood and Light Exposure Tracking
  • Developing a Winter Self-Care Routine
  • Setting Winter Goals
  • Engaging in Positive Distractions
  • Planning Social Activities
  • Creating a “Comfort Kit”
  • Setting Up a Daily Routine for SAD
  • Daily Gratitude Journal


Seasonal Affective Disorder (SAD) is recognized in the DSM-5-TR (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision) as a specifier for Major Depressive Disorder (MDD) and Bipolar Disorder, termed "with seasonal pattern."


Diagnostic Criteria for Major Depressive Disorder with Seasonal Pattern:


1. Temporal Relationship: The onset and remission of major depressive episodes occur at specific times of the year. Typically, depressive episodes begin in the fall or winter and remit in spring.

2. Remission Pattern: Full remission (or a switch to mania or hypomania in bipolar disorder) also occurs at a characteristic time of year.

3. Duration: In the past two years, two major depressive episodes have occurred that demonstrate the seasonal pattern, with no non-seasonal episodes during this period.

4. Lifetime Pattern: Seasonal depressive episodes substantially outnumber non-seasonal depressive episodes over the individual's lifetime.


Managing Seasonal Affective Disorder can be challenging, but with the right tools and routines, it’s possible to feel more balanced and supported throughout the winter months.


Whether you’re dealing with winter blues or the more intense symptoms of SAD, these worksheets can be an invaluable part of your wellness routine.

You will get a PDF (627KB) file

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“I’ve been facilitating mental health groups for 10 years and I’ve never come across worksheets as good as yours [including Therapy Aid].

Thank you for your wonderful worksheets and please keep them coming!”

– Gary

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“I wanted to write to you to tell you how much clarity I have received from your prompts in the journals. I bought the toxic relationship and breakup recovery ones and I will forever recommend them to others.

Thank you so much for the gift you share in the world to help others heal.”

– R – recovering from divorce and a 3 year toxic relationship right after that.

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“I am so grateful to you. I was somewhat apprehensive about facing certain things that I knew were there but had been resisting addressing. Your approach in the worksheets made it easier, more structured, and less daunting to confront… I am beginning to understand myself better and striving to be a better partner, coach and psychologist.”

– Rocio

Hi there, my name is Hadiah.

I am a counselor and the author behind Ineffable Living blog – a codependency and mental health blog.


I wanted the worksheets to be both informative and engaging, so I worked on creating clear and concise instructions, thought-provoking prompts, and activities that would encourage self-reflection.


As I witnessed the positive impact these worksheets had on my clients' progress, I realized their potential to reach a broader audience.


Whether you’re a therapist, a coach, or a counselor who is looking for tools to help your clients or simply someone who is seeking personal growth, coping strategies, or ways to enhance your overall well-being, our worksheets are here to assist you.