Do You Need Help to Beat the Winter Blues?
Learn how to avoid seasonal affective disorder and holiday gloom.
For some people in the northern hemisphere, the middle of winter can hit them with a double whammy depressive downer.
I’m talking about the combination of the holiday blues + winter pattern seasonal affective disorder (SAD).
My childhood was spent in Alaska at around 60 degrees north latitude. Think Finland, Norway, and parts of Russia, and you’ll be close. My mother’s birthday was on December 21, the winter solstice. In Anchorage on December 20 and 21, the sun rises at 10:13 am and sets at 3:41 pm.
Five hours and 27 minutes of daylight were not enough for my mother, and December was often an awful time of year in my home.
The holiday season can also be a rough time for many people.
My mother seemed lost in memories of her childhood in Massachusetts, and she missed her family at that time of year. Even today, I’m Dreaming of White Christmas reminds me of how sad she was during the holidays.
People may feel pressure to meet the expectations of others, such as buying the perfect gifts or hosting the perfect holiday party. The added responsibilities and activities of the holiday season can be overwhelming.
Another reason is that the holidays can be lonely and isolated for some people.
For those who have lost loved ones or who are unable to spend the holidays with their friends and family, the holiday season can be a reminder of what they are missing. Unfortunately, this can lead to feelings of sadness and loneliness.
Budget shortfalls, cocktails, and wine can add to the stress.
In addition, the holiday season can also be a time of financial strain for some people. The added expenses of gift-giving and travel can strain budgets, leading to stress and anxiety.
Finally, the holidays can be a time of increased alcohol and drug use, worsening feelings of depression, and reduce coping skills.
On top of the holiday pressures, imagine struggling with seasonal affective disorder. SAD is a type of depression that is related to changes in the seasons. It typically begins in the fall and continues into the winter months, when the days are shorter, and there is less sunlight.
For some people, the symptoms of SAD can be severe and significantly interfere with their daily lives.
Symptoms of SAD can include:
- feeling depressed most of the day, almost every day,
- loss of interest in activities that were once enjoyable,
- feeling hopeless or worthless,
- having low energy,
- difficulty concentrating,
- changes in appetite or sleep patterns,
- loss of libido,
- and thoughts of death or suicide.
The exact cause of SAD is unknown, but it is thought to be related to the body’s internal clock and the production of certain hormones, such as serotonin and melatonin. The decrease in sunlight during the winter months can disrupt the body’s internal clock and lead to feelings of depression.
There are several things that people with SAD can do to feel better.
Science indicates that at least 30 minutes of sunlight, two or three times a week, is valuable to human health.
When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night. Melatonin production also shows a seasonal variation relative to the availability of light, with the hormone produced for a longer period in the winter than in the summer.—Benefits of Sunlight: A Bright Spot for Human Health
Most of us spend most of our time indoors, and it’s now estimated that 70% of Americans are deficient in Vitamin D, produced by sunlight’s function on bare skin. So I’m serious about my vitamin D and get an annual blood test to check my level, take a D3 supplement, and get regular sunlight on my skin.
There is increasing evidence that Vitamin D and Omega 3 relate to serotonin levels and relevance to ADHD, bipolar disorder, schizophrenia, and more. For more information, read this article by Dr. Rhonda Patrick.
You may also try light therapy, which involves sitting in front of a special light box for a certain amount each day. The light box emits a bright light similar to natural outdoor light, which can help regulate the body’s internal clock and improve mood. I know people who have found serious relief from using a lightbox.
Other treatments for SAD can include medication and therapy.
Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), can help to improve mood and treat the symptoms of SAD.
Psychotherapy, such as cognitive-behavioral therapy (CBT), can also help address the negative thoughts and behaviors associated with SAD.
It’s essential for people with SAD to take care of themselves and practice self-care. This can include getting regular exercise, eating a healthy diet, getting enough sleep, and avoiding alcohol and drugs.
It can also be helpful to spend time with friends and family and engage in enjoyable activities, preferably outdoors.
If you are feeling depressed during the holiday season, please reach out for support. Talk to your doctor or a mental health professional about your feelings, and consider seeking counseling or therapy to help you cope with the added stress of the season.
Remember, you can call or text the 988 hotlines any time to speak to a mental health professional.
Practice self-care and make time for activities that are enjoyable and uplifting. I prefer to celebrate The Solstice, a day of renewal. Feel free to break with tradition and find new ways to spend holidays that are fun for you.
Have you had experience with SAD? What do you do to take winter care of yourself? Please share what works for you.
Cindy is writing a memoir of her adventures growing up on a homestead in Alaska, farming in the southwest, owning bookstores, parenting, and more. Access exclusive family photos here.
