One thing many people often report struggling with at this time of year is the shorter days and longer nights.
SAD, or Seasonal Affective Disorder, is, per the National Institutes of Health, categorized as “a mood disorder subtype characterized by recurrent depressive episodes with a seasonal pattern.”
It seems to be more common for those living in areas further away from the equator, and tends to be more prevalent in younger people and women, but it can affect anyone.
With daylight saving time ending for the year and the hours of daylight shorter than they were just a week ago, I thought it might be helpful to consider ways of preventing a slide into emotional darkness as well.
As with any health issue, the sooner one acknowledges symptoms of SAD, the easier it is to address. Some things to watch out for, as listed on the Mayo Clinic’s website, may include the following:
- feeling listless, sad, or down most of the day, nearly every day
losing interest in activities you once enjoyed - having low energy and feeling sluggish
- sleeping too much
- experiencing carbohydrate cravings, overeating, and weight gain
- having difficulty concentrating
- feeling hopeless, worthless, or guilty
- having thoughts of not wanting to live
These symptoms are also potential indicators of other types of depression or mood disorders, but, again, with SAD, they are specifically tied to changes in the seasons.
So, what can be done?
My tips from the last column on a healthy diet, exercise, and sleep definitely still apply. Additionally, pay attention to your use of substances. If you find yourself reaching for alcohol or drugs to “get through,” then that’s a time to look for things that will have a better chance of helping you actually improve your symptoms instead of just numbing them. That might include discussing medication options with your doctor.
There are lots of things you can do day-to-day to help feel the effects of SAD less acutely. Some things that might be useful for you to try, including:
- getting outside and spending time in nature. If it’s cold and windy, layer up.
- researching a light box or lamp specifically made for SAD support. You’ll want to assess, possibly with the help of your doctor or therapist, the appropriateness, options, and directions for use.
- finding opportunities to volunteer. Whether you do it formally or informally, being of service to others helps you feel useful, productive, and gives purpose, plus it gets you out of your own head.
- giving yourself a project to complete during the winter. Crochet a blanket, teach your dog ten new tricks, learn a new musical piece, write your memoir, organize your photos. Do something concrete and achievable.
- engaging in social activities. Even if the weather keeps you indoors, you can still participate virtually. And if you can find something in the evening to log in for, such as a class, book club, or spiritual service, that would be even better. Isolating does not help.
- exploring talk therapy.
- keeping physically active. It’s good for your body and your brain.
- smelling something that makes you smile. Even the memory of your favorite smell gives your brain a little happy burst.
We are not marmots, unfortunately, so we do not hibernate during the winter. You do not have to grit your teeth and hang on through these darker months, though. There is plenty of joy to be found. Some people may need to be more deliberate in pursuing it.
Sarah Hills, LPC, CAS, CAI, holds a master’s degree in community counseling and is certified by the state of Colorado as a certified addictions specialist at the supervisory level. She is also a certified ARISE® Interventionist. She is office-based in Estes Park and can be reached by phone at 720-250-6610. Click here to review her website.