Trigger warning: mental health, mentions of suicide
As the weather grows colder and the sunshine becomes scarce, maintaining an attitude of joy and hope can become difficult for many. People may go through periods of feeling not like themselves, especially when the days shorten and grow darker.
“Sometimes, these mood changes are more serious and can affect how a person feels, thinks, and behaves. If you have noticed significant changes in your mood and behavior when the seasons change, you may be experiencing seasonal affective disorder (SAD),” National Institute of Mental Health (NIMH) said.
SAD symptoms often begin in late fall or early winter, and go away in spring or summer. This is known as winter-pattern SAD. Summer-pattern SAD can also be experienced, but is less common.
Symptoms of SAD can include feelings of hopelessness and anxiousness, difficulty concentrating, and thoughts of suicide or death. Social withdrawal and oversleeping are symptoms of winter-pattern SAD.
“Winter-pattern SAD should not be confused with “holiday blues”—feelings of sadness or anxiety brought on by stresses at certain times of the year. The depression associated with SAD is related to changes in daylight hours, not the calendar, so stresses associated with the holidays or predictable seasonal changes in work or school schedules, family visits, and so forth are not the same as SAD,” NIMH said.
There are many treatments available to help with symptoms of SAD, as well as tools to help with “holiday blues,” or more mild feelings of winter sadness.
Main treatments for SAD include light therapy, psychotherapy, antidepressant medication and vitamin D.
These can be used alone or in combination with one another.
Along with medical or recommended treatments, there are small things anyone can do to help thrive in the winter months. Going on walks, and spending time with friends can help lower feelings of sadness, and reconnect someone to their community. Journaling has also been shown to help aid in “winter blues,” specifically gratitude journaling.
A study from the National Institute of Health found that “a single act of thoughtful gratitude produces an immediate 10% increase in happiness, and a 35% reduction in depressive symptoms.”
Writing down the joys and moments of thankfulness in everyday life on a daily basis can lead to lasting elevated moods and wellbeing.
SAD can affect anyone, and often leads to withdrawal or isolation. Check on friends and family throughout the winter months, and talk to those around you if you feel not like your normal self.
The brain is an organ, just like any other body part, and it needs the same amount of care and attention, especially during SAD season.
