Seasonal Affective Disorder is such a bummer, its acronym spells SAD, but the roughly half a million Americans who suffer from the condition don’t need to be reminded of that. Daylight Savings Time is over for the year (RIP, sunlight), and while Atlanta certainly isn’t the dreariest place a person could live — we’re ranked the 73rd sunniest city in the nation — the shorter days can still start wreaking havoc on those who are susceptible to seasonal depression. Fortunately, if you, or a loved one, are dealing with a wicked case of SAD (and, let’s face it, there is no other type), there are things you can do to minimize the effects.

How do I know if I/my friend/my family member is dealing with seasonal affective disorder?

SAD is like an evil version of Santa Claus. It sneaks in under cover of darkness at around the same time each year and eats all your cookies. After the first time it happens, you’ll probably recognize what you’re dealing with, but if you’ve never experienced it before, it can come as quite the nasty surprise.

There’s no definitive medical test that can tell you whether you’ve got it, but there are symptoms to watch out for. That said, several of the symptoms could also be caused by another medical condition, so it’s important to see your doctor to rule out other causes, especially if you’ve never experienced it before. Some things to watch for in yourself or a friend…

Changes in mood : This is the primary symptom. A person dealing with seasonal depression may feel irritable, anxious, hopeless, sad, or all of the above. They might also be more sensitive to criticism or quicker to cry or get upset than usual.

: This is the primary symptom. A person dealing with seasonal depression may feel irritable, anxious, hopeless, sad, or all of the above. They might also be more sensitive to criticism or quicker to cry or get upset than usual. Difficulty concentrating

Social isolation : SAD sufferers spend less time with friends and family, often preferring to withdraw from social activities in favor of staying home alone with some Netflix and a blanket. Note: There’s a difference between depression and simply having an introverted personality. Don’t bust out the light therapy if your friend is just the pensive type. See also: Lack of interest in activities they’d normally enjoy.

: SAD sufferers spend less time with friends and family, often preferring to withdraw from social activities in favor of staying home alone with some Netflix and a blanket. Note: There’s a difference between depression and simply having an introverted personality. Don’t bust out the light therapy if your friend is just the pensive type. See also: Lack of interest in activities they’d normally enjoy. Lack of energy : Winter has this effect on almost everyone to some degree (cozy night relaxing by the fire? don’t mind if I do), but if someone is fatigued or sleepy to the point that it’s impacting their job, relationships, or life in a negative way, it’s time to get help. See also: Sleeping way more than usual or regularly oversleeping.

: Winter has this effect on almost everyone to some degree (cozy night relaxing by the fire? don’t mind if I do), but if someone is fatigued or sleepy to the point that it’s impacting their job, relationships, or life in a negative way, it’s time to get help. See also: Sleeping way more than usual or regularly oversleeping. Decreased libido

Changes in eating habits : A craving for starchy carbs and sugary foods, which can translate into winter weight gain, particularly when working in tandem with the lack of energy.

: A craving for starchy carbs and sugary foods, which can translate into winter weight gain, particularly when working in tandem with the lack of energy. Increased alcohol use

What causes it?

It’s not the cold that elicits seasonal depression, it’s the lack of sunlight. Scientists believe two chemicals in the brain are involved: melatonin and serotonin. Melatonin is produced in greater quantities when it’s dark (it is one of the hormones that lets us know we should sleep), and too much of it can cause people to feel lethargic and tired. Production of serotonin — which helps boost our mood as well as regulate appetite and sleep — is increased when we’re exposed to sunlight, so our brains make less of it in the fall and winter. Experts believe it is that combo of reduced serotonin and increased melatonin that leads to the sluggish and mood changes associated with SAD. Fun stuff.

If you’re a woman between age 20 and menopause, you’re about four times as likely to suffer from it than a man of the same age (the risks even out after menopause), and it seems to have a genetic component so if it runs in your family, it’s something to watch out for.

What can I do about it?

There are several things that can be effective in minimizing the symptoms:

Light therapy (aka phototherapy) is the most effective remedy. It stands to reason that if a lack of light is causing the problem, getting more will help. But it can’t just be any old light. You need either actual sunlight or special high-intensity light therapy lamps that mimic the light of the sun.

Get as much natural sunlight as possible , particularly in the morning. Got take a walk if you can. If you have to be indoors, open up those blinds and let the sun stream in. You can also use specially made light boxes and lamps, which provide high-intensity light (about 10,000 lux, compared to your living room lamp at around 50 to 100 lux) that imitates sunlight without the damaging UV rays. If you go that route, talk with your health care provider about how often and when you should use it.

, particularly in the morning. Got take a walk if you can. If you have to be indoors, open up those blinds and let the sun stream in. You can also use specially made light boxes and lamps, which provide high-intensity light (about 10,000 lux, compared to your living room lamp at around 50 to 100 lux) that imitates sunlight without the damaging UV rays. If you go that route, talk with your health care provider about how often and when you should use it. Exercise regularly . Stay moving to keep your energy levels and mood up. If you find yourself hitting snooze or putting off a workout, get a fitness pal/accountabilibuddy. Set a time to meet regularly. You’re less likely to flake out if you’re letting someone else down too. And remember, even a short walk is better than nothing. Exercise has proven to release endorphins that ease depression, and will also help you battle the weight gain associated with SAD. Which brings us to…

. Stay moving to keep your energy levels and mood up. If you find yourself hitting snooze or putting off a workout, get a fitness pal/accountabilibuddy. Set a time to meet regularly. You’re less likely to flake out if you’re letting someone else down too. And remember, even a short walk is better than nothing. Exercise has proven to release endorphins that ease depression, and will also help you battle the weight gain associated with SAD. Which brings us to… Eat healthy foods and minimize alcohol consumption. There’s a good chance you’ll want to do the exact opposite and just sit on the couch with a glass of wine and a bowl of cookie dough, but that’s short-term thinking that’ll send you down the wrong path in the long run. The SAD is already going to be all up in your face with the sluggishness and low energy situation; the last thing you want is to exacerbate those symptoms with crappy food and a morning hangover. Eat clean and avoid sugary, processed foods (good advice regardless of your mental state), which can throw your blood sugar levels for a loop. Don’t forget to stay hydrated!

There’s a good chance you’ll want to do the exact opposite and just sit on the couch with a glass of wine and a bowl of cookie dough, but that’s short-term thinking that’ll send you down the wrong path in the long run. The SAD is already going to be all up in your face with the sluggishness and low energy situation; the last thing you want is to exacerbate those symptoms with crappy food and a morning hangover. Eat clean and avoid sugary, processed foods (good advice regardless of your mental state), which can throw your blood sugar levels for a loop. Don’t forget to stay hydrated! Avoid going into hibernation mode. Continue making plans with friends, scheduling social engagements, and getting out of the house. Even if it seems like a chore, maintaining regular face-to-face (and no, we don’t mean FaceTime) contact with people who care about you will help, and fun plans will give you something to look forward to. But…

Continue making plans with friends, scheduling social engagements, and getting out of the house. Even if it seems like a chore, maintaining regular face-to-face (and no, we don’t mean FaceTime) contact with people who care about you will help, and fun plans will give you something to look forward to. But… Take time for yourself. The lack of sunlight and stress of the holidays can act like a one-two punch, so it’s just as important to schedule down-time as it is to schedule social activities. Rest, relax, and do something for yourself. Something like…

The lack of sunlight and stress of the holidays can act like a one-two punch, so it’s just as important to schedule down-time as it is to schedule social activities. Rest, relax, and do something for yourself. Something like… Get a massage. Several studies have shown that massage can help boost serotonin. And you might just need it anyway if you’re working out every day.

Several studies have shown that massage can help boost serotonin. And you might just need it anyway if you’re working out every day. Maintain a regular sleep schedule. Do your best not only to get adequate sleep each night (what that means varies from person to person) but to wake and go to sleep at the same time each day.

Do your best not only to get adequate sleep each night (what that means varies from person to person) but to wake and go to sleep at the same time each day. Talk to someone. Find a friend, family member, or loved one you trust and let them know how you’re feeling. Being around caring, positive people can only boost your mood. If you’re the friend or loved one rather than the sufferer , remember that it’s not your job to “fix” the situation and that no amount of pep talking will fix the hormonal imbalance that is likely causing the situation. Simply be there to listen and encourage good habits like the ones above. Go for a walk with your friend, cook them a healthy meal, or just check in with a phone call or visit to let them know you care.

Find a friend, family member, or loved one you trust and let them know how you’re feeling. Being around caring, positive people can only boost your mood. , remember that it’s not your job to “fix” the situation and that no amount of pep talking will fix the hormonal imbalance that is likely causing the situation. Simply be there to listen and encourage good habits like the ones above. Go for a walk with your friend, cook them a healthy meal, or just check in with a phone call or visit to let them know you care. See your doctor. If seasonal affective disorder is significantly impacting your life and none of the treatments above are helping, your doctor may be able to prescribe medication.

If all else fails, remember, it’s only 17 weeks, 4 days, 14 hours, 40 minutes, and 20 seconds (and counting) until Daylight Savings Time comes back.