The Northern Hemisphere is officially in the shortest part of the year. As if cold temperatures and wintery winds weren’t enough to make you feel despondent, the short days can have a huge impact on health. It’s no surprise that rates of seasonal affective disorder (SAD) surge during December, January and February.
For some people, holiday cheer during the darkest days might combat symptoms of SAD. For others, however, the holidays can actually make things worse.
“While the holidays can be enjoyable for many, they are a change from the routine, which can nonetheless be stressful; understand that this change in routine can impact both you and those around you,” said Andrew McLean, the psychiatry and behavioral science department chair at the University of North Dakota School of Medicine and Health Sciences.
Here’s what you should know about recognizing, preventing and coping with SAD.
The Signs of SAD
SAD is a type of major depression. Because of that, it shares the symptoms of major depression, including loss of interest, feeling down, and becoming withdrawn. Although SAD can happen in warm weather, it’s most common in the cold dark months. With cold-weather SAD, people often oversleep, overeat, and withdraw socially. You might even describe yourself as “hibernating.”
It’s normal for many people to feel a bit worn down during the winter. You might find that you don’t get outside as much because of the cold, or socialize as much because of the shorter days. You might be familiar with the winter blues, but when feeling down begins to interfere with your day to day functioning it’s time to talk to a doctor about SAD.
SAD is diagnosed after you’ve experienced symptoms of depression during a specific time of year for at least two years in a row. However, you might not experience SAD every year, so it’s important to track symptoms over time.
Preventing and treating SAD
Like many mental health conditions, there is frustratingly little research available on SAD. That makes it tough to understand what might help. Like other forms of depression, SAD is treated with antidepressant medication and psychotherapy.
Most people with SAD eventually find ways of coping that work for them. If you know that you’re prone to SAD, it can be helpful to start interventions in the fall, before symptoms can become severe. Here’s what you can try to both prevent and treat your symptoms:
- Try light box therapy. Doctors aren’t yet sure what causes SAD, but it appears to be linked to shorter days. To help combat the effects of darkness, try sitting in front of a bright light for at least 45 minutes first thing in the morning. Choose a light that is at least 10,000 lux, or about 20 times stronger than a normal indoor light.
- Keep a schedule. Why does darkness impact our mental health? It may be because the longer nights throw off the body’s circadian rhythms. Keeping a strict routine – especially when it comes to sleep – can help keep your internal clock in check. Aim to go to sleep and wake up at the same time every day (yes, even on the weekends).
- Take a supplement. Sunlight is also tied to vitamin D. During the winter, many Canadians and Americans don’t get enough of the nutrient, which the body makes when we’re exposed to sunlight. Vitamin D is critical for overall health, including strong bones, since it helps the body absorb calcium. Taking a daily supplement, especially during the fall and winter, can help assure that you get enough of it.
- Stay social. It’s normal to be a bit more socially isolated during the winter, especially during the pandemic. You’re less likely to bump into friends at the park, or out hiking, so you have to be more intentional about meeting up. Aim to get out of the house socially at least once a week so that you don’t feel too isolated during the long winter.
- Get cozy. When you are at home, enjoy the nice parts of winter. Curl up with a book, a blanket and a hot cup of tea, or sit by the fire. Lots of people prefer warmer months, but reminding yourself that winter still has something to offer may help your mood.
While taking these preventative steps might help, remember that true SAD is a real mental health condition. Lifestyle changes can impact how you feel, but you might also need professional mental health treatment, and there’s no shame in that.
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