Seasonal Depression
What is it?
“Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons — seasonal affective disorder (SAD) begins and ends at about the same times every year.” (Mayo Clinic)
Most people with SAD experience symptoms of depression during the fall and winter, but some people actually experience SAD during the spring and summer months instead. SAD is associated with symptoms of depression such as feeling down, sleeping a lot, restlessness, changes in appetite, feeling low energy or sluggish, losing interest in activities you used to enjoy, and in some cases, thoughts of not wanting to live (also called suicidal ideation). SAD is a very real disorder, not just wishing it was “brat summer” all year! SAD may be caused by changes in circadian rhythm due to increased darkness, a drop in serotonin levels, and changes in melatonin levels. Risk factors include family history, already having major depression or Bipolar Disorder, and/or deficient vitamin D levels.
What can we do about it?
With SAD, it can feel overwhelming to try to manage mood shifts using the same methods that you use during the months when you feel more energized. Instead of feeling cozy and pleasant, the chilly weather and darkness can feel like a crushing weight.
Sound familiar? Read on for some realistic tips that might help.
Immediate Sunlight Upon Waking
It doesn’t matter when you wake up, but get 10-15 minutes of sunlight immediately. No need to bundle up - just stand at your window and look outside. This signals to your brain that you are awake, and starts producing the brain chemicals you need to feel ok. If you can’t get sun reliably, another option is a “happy lamp” that provides a type of UV. However, these are not indicated for folks with Bipolar disorder and other mood disorders, so please consult with your psychiatrist before purchasing one.
Nutrition To Support Mental Wellness
Find healthy, easy to make comfort foods - think “set it and forget it” crockpot meals or one pan recipes. Executive functioning (or, the ability to do the daily tasks we need to do to function) can go out the window when it’s cold and dark. Lots of folks resort to ordering takeout, which can be unhealthy and expensive over time. Instead, try to find 2-3 comforting soups, stews, or crockpot meals that you can make in batches to have on throughout the week, or freeze to have a quick meal later. Sometimes, mental health can be improved simply by providing warm, easy, nutritious food to your body reliably.
Lower Expectations Where Possible
Winter is truly a season of rest, and a lot of nature even hibernates! If you have a job, family or other things, then your version of hibernation is not the same as the animal kindgom’s. But, what you can do is set reasonable expectations based on the fact that you will likely have less energy. Whether this means finding a few professional but cozy work outfits, taking your social life from nights out dancing to indoor potlucks, or simply saying “no” to extra activities, do what makes you feel like you’re doing a “good enough job” at life this winter. Depression thrives on disappointment, so try to set yourself up to be “good enough” at what you need to do until the sun shines again!
Get Professional Help
SAD is a real disorder with real biological and psychological markers and effects. It may seem silly to be so impacted by something like a season change, but it’s real. A therapist can help you find more ways to feel better, and a psychiatrist can help regulate brain chemistry (and increase the effectiveness of mental health medications you may already be taking). PFTG has affordable options for those with financial barriers, and can make psychiatry referrals if you don’t know where to start.
In conclusion, the winter can be tough for those with SAD, but these tips may be able to help. If you or someone you know wants support with their SAD, reach out to us here at PTFG at info@peoplefirsttherapy.org to make an appointment.
If you or someone you know is struggling with suicidal thoughts, call 911 or go to your nearest Emergency Room for an immediate evaluation and support.
Suicide Hotline: call or text 988
Call the National Suicide Prevention Lifeline: (1-800-273-8255)
Crisis Text Line: Text BRAVE to 741 741
