Understanding Seasonal Depression

By Abigail Brooks

If you’re like me, your ideal climate involves sunny skies and balmy temperatures. Most of us enjoy those golden days full of basking in the sun, pool parties and picnics.

We spend most of the winter wishing it were spring already and groan about how tired we are of the gloomy, cold weather.

Winter days are typically short and overcast with limited exposure to sunlight. Most people spend much of their time indoors due to severe weather and snow.

Overtime, this takes a toll on the body and can cause the development of a disorder known as Seasonal Affective Disorder (SAD). Your winter blues could be the sign of a deeper problem indicating this common ailment.

Signs and Symptoms

Symptoms include continuous sadness, loss of interest in favorite activities, lethargy, trouble sleeping, changes in appetite and weight, trouble concentrating and even suicidal thoughts (“Seasonal Affective,” 2017).

Although I have never been diagnosed, I feel about 90% confident that I suffer from this myself as I have personally experienced some of these symptoms.

 This a very real form of mental illness that should not be passed off as fake or understated. Fortunately, SAD is treatable.

Doctors recommend getting exposed to as much natural light as possible (Goldberg, 2018). Since outdoor light levels are often low, artificial sunlight can be an effective alternative.

Risk of this disorder may be higher for someone living far from the equator due to decreased access to sunlight and summer.

People with a family history of depression are more prone and those with other mental health problems may be more susceptible (“Seasonal Affective”, 2017).

Treating Seasonal Affective Disorder

Consider purchasing a phototherapy light, a lamp that emits artificial UV rays and can be set up in an office to provide you with natural light.

These lamps can be bought for around $50.00 and are easy to use. Another option is to make regular trips to the tanning bed in the winter, although it’s important to be aware of the risks of developing certain types of skin cancer.

Excessive exposure to tanning beds can significantly increase risk of melanoma, a serious form of skin cancer.  

Your body needs adequate amounts of vitamin D which is naturally obtained by exposure to sunlight. Consider buying a supplement to ensure you receive enough of this essential vitamin.

 If you feel that your symptoms are severely impairing your ability to function, consider seeing a doctor. They may prescribe an antidepressant or cognitive behavioral therapy to ease your symptoms.

Some opt for natural options such as aromatherapy. Certain smells have been linked to better mood. Lemon oil is known to be an invigorating scent (Orenstein, N.D.). Aromatherapy is a safe natural way to treat seasonal depression and works quite well for many people. Make sure you’re not allergic to any of the oils before you try this.

Like other types of depression, physical exercise can help by releasing endorphins into the body and combating weight gain associated with SAD.

Try to spend as much time outside as possible. Living and working in rooms with windows can help too (Orenstein, n.d.).

It’s also important to stick to a regular schedule. This helps to calibrate the body’s natural circadian rhythm. Try to wake up and go to bed at the same time every day.

Additionally, you should aim to have meals at a set time every day. Doing so will help set the internal clock within your body, helping you keep off weight and enjoy overall improved health. 

It may be a good idea to choose to take that annual vacation during winter if possible. Choose an island or coastal get away where you’re sure to find some sunny rays. Waiting to take that much needed vacation until winter can provide you with a splash of summer during the coldest part of the year.

If you or someone you love is suffering, be encouraged that there many things you can do to get relief. Remember to connect with friends and find healthy ways to distract yourself from the symptoms.

It’s important to get your mind off how you feel and find ways to experience joy. Socializing with others can create positive feelings of connection and belonging. Try to go out with friends on a regular basis even if you don’t feel like it.

Try a new hobby or joining a book club can help (Hickman, 2017). There are many enjoyable indoor activities such as reading, cooking, playing an instrument and much more.

Try to find something everyday to laugh about and take adequate time to relax. I find that in winter I enjoy reading and journaling. Some people enjoy watching tv to relax.

In conclusion, it’s important to remember that this disorder should be taken seriously and treated as a real mental illness.

However, don’t forget that It’s highly treatable. These tips should help you finally beat those dreaded winter blues.

 I’m interested, what are your thoughts? What do you do to lift the winter blues?

Feel free to share your favorite methods for clearing those winter blues.

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