There are some things in life that you can be sure of even without proof, and for me, it’s that I’m solar powered. I often joke about how I probably have more Portuguese blood in me than anything else and deserve to be in the tropics year round. Don’t get me wrong, I love having all 4 seasons but the gloom and grey of winter can really take its toll on me!
I had never heard of SAD (Seasonal Affective Disorder) until I sat in the counseling room of my university in the middle of a Walla Walla, WA winter when my counselor suggested a “happy light”. It wasn’t until then that I realized many of my lows in past years happened to be during winter. Turns out,
“seasonal affective disorder is estimated to affect 10 million Americans. Another 10 percent to 20 percent may have mild SAD. SAD is four times more common in women than in men. The age of onset is estimated to be between the age of 18 and 30.” 1
What is SAD?
SAD is a type of depression that has a seasonal pattern. It commonly appears around fall when the days begin to get shorter, lasting the duration of winter and ending in spring. Did you know there’s a less common type of SAD called summer depression? As the name implies, it typically starts in the spring and lasts through the summer.
SAD may result due to changes in the amount of daylight a person receives. Sunlight, or lack of it, affects hormones (serotonin and melatonin) that help balance our brain function and mood.
Some risk factors include people who live far north or south of the equator and those with a family history of other types of depression. A recent article even suggests that your eye color may affect your risk of winter depression. 2
Symptoms of SAD: (may include but are not limited to)
lack of energy or lethargy
increased appetite and/or weight gain
desire to sleep more
moodiness
feelings of hopelessness or sadness
thoughts of suicide
reduced physical activity
reduced social activity and more sensitivity to social rejection
*Summer depression has slightly different symptoms.
Treatment Options:
Whether you have been diagnosed with full blown SAD or can relate to a few of the symptoms listed above, these treatment suggestions can be beneficial to anyone trying to make it through winter. A combination of these below have helped me tremendously in the past. Hopefully they can be helpful to you.
Check your vitamin D levels and make sure you are supplementing appropriately. I have been taking this multivitamin lately with vitamin D3 in it.
Even if it’s not sunny, get outside anyway. Don’t be fooled by a little cloud coverage. I was so encouraged to learn that stepping outside for a little while in less than optimal conditions can still provide your peepers with natural light and improve your mood.
Get active! Staying active will help improve your mood as your body releases endorphins, the happy hormones.
Get a happy light. A full spectrum light mimics the sun to help set your circadian rhythms. Using a bright light (ideally before 7am) for 15-20 minutes will inform your body it is time to wake up and start your day even if still dark outside. Light therapy can be done during the day as well but don’t use it too late (after 5PM) as it may affect your ability to fall asleep easily. Getting enough bright light can increase optimal frontal lobe functioning. It can help with fertility issues by increasing luteinizing hormone that helps regulate reproduction process in males and females. Bright light is also beneficial for women suffering from postpartum depression when their circadian rhythms are off due to sleep interruption and deprivation. 3
*There are many lights out there. Make sure the one you choose is a medical grade blue light with 10,000 lux. I highly recommend this one! 3
*Learn more about proper light therapy use here.
If you’re really struggling, don’t be afraid to ask for help whether asking for more social support or seeking a health professional. This is one way to find a mental health counselor in your area.
In addition to these I would have to include that having a strong prayer and devotion life has also been extremely healthy for me. Being sure to carve out some individual time to meditate on scripture or a short devotional helps me to stay focused on my purpose during a dark season. Try out either of these: Every Word -One Minute Devotionals OR Amazing Facts Devotionals.
I have also noticed that keeping up a prayer or gratitude journal directs my thoughts towards others instead of myself and can lead to more positive feelings as well.
Remember it is normal to feel a little blue in the winter but don’t wait for the sun to return in spring. Control what you can ‘in the dark’, plug into the resources you have and power up!
References:
https://www.psychologytoday.com/us/conditions/seasonal-affective-disorder.
Retrieved February 12, 2019
https://www.health.com/condition/depression/eye-color-winter-depression. Retrieved on February 14, 2019
Nedley, N. The Lost Art of Thinking. Nedley Publishing. 2011. p. 238-240.