With daylight savings time having ended a few weeks ago, and winter fast approaching, it’s easy to feel a little sluggish or sleepy. It could just be the winter blues, which can happen scattered throughout the season, causing you to want to take a break from your daily life; maybe take a day off from work and watch a movie under a cozy blanket. However, it is important to watch out for Seasonal Affective Disorder (SAD), a type of depression that can affect people during the cold, winter season and is much riskier than the winter blues. SAD is temporary – it fades away for a few months and then returns during the same season each year– but once it settles for the season, it is consecutive, causing consistent feelings of hopelessness, negative thoughts, and an exhausted sensation over the body.
Although it can also happen during the summer, most of those affected by it are diagnosed with fall-onset, the type that initiates during the late fall to early winter season. The exact causes of Seasonal Affective Disorder are unknown but some influencing factors include chemical changes to the brain caused by shorter days and lack of daylight. This may include a drop in serotonin levels or an increase in melatonin levels. Serotonin is a neurotransmitter involved in mood regulation, and low levels of it are associated with feelings of sadness and hopelessness. In contrast, melatonin is a hormone that helps regulate sleep-wake cycles by promoting sleepiness in response to darkness. Increased levels can lead to daytime drowsiness or feeling tired all the time.
Research shows that SAD is much more common among people who live far away from the equator. That would be locations where sunlight is limited and night hours last much longer than day hours. I used to think it was silly that the amount of daylight one is exposed to could indirectly affect one’s emotional well-being. That is until I moved from a snowy, cloudy, freezing cold state in the Northeast to sunny Florida. I began to notice not only that the increased levels of Vitamin D I began to receive from the sun improved my physical health– I had more energy and was a lot less pale – but it also improved my mental health.
As someone with clinically diagnosed anxiety, I have my highs and lows. My lows tend to be especially bad during the winter season when the freezing cold weather makes me want to give in to the impulsive thought at the back of my mind telling me to rot in bed and forget about life. It is especially hard when I wake up in the morning and it’s gloomy and dark outside. Or when I get back home from work or school and the sun is already setting. It makes it harder to feel encouraged to go out with friends, play a sport, or cook a meal for my family. But this is not our fault. All the energy in our bodies is being drained from us because of the lack of sunlight and increased melatonin levels in our brains. It’s hard not to feel hopeless and tired when the odds are so deeply stacked against us.
Moving to a warm and sunny state has done wonders for my mental health. It is encouraging to have sunlight seep in through my window when I wake up in the morning. To be able to go outside even when it’s dark at night and feel warm and cozy instead of frigid. I feel more energized to study, hang out with friends, and invest in hobbies because the weather helps me fight the negative thoughts I have in my mind. Instead of endorsing my negative thoughts, like I used to when I lived in the north, the sunny Florida days counteract the gloominess inside of me and prompt me to fight it. Not everyone has that same privilege though, and as I mentioned for some people, SAD is triggered during the summer. That is why it is important to know some coping skills.
First, if you notice the symptoms of SAD such as increased sleep, loss of interest in hobbies, social withdrawal, constant feelings of hopelessness, excessive tiredness or drowsiness, trouble focusing or thinking clearly, increased appetite, weight gain, etc. seek out a health provider. A doctor will be able to look at your health history and perform health exams in order to provide a thorough diagnosis. They will also be able to provide further instructions on how to better manage what you are going through.
In any case, whether you’re diagnosed with SAD or just have the winter blues, there are some very efficient methods to cope. Getting sunlight will always be a great option as it provides Vitamin D for the body and balances out the chemicals mentioned. However, in places where sunlight may be limited, light therapy may be a good replacement. Another possible treatment is to attend therapy, which gives people an opportunity to talk through their feelings and manage their negative emotions. In some rare cases, a doctor may prescribe antidepressants to assist with the mental health impacts caused by SAD. Some other coping skills to consider are eating lots of fruits and electrolyte drinks for improved energy, and finding a hobby to do inside the house during the winter season, such as crocheting, reading a book, painting, etc. Doing things that get the body moving, such as going for a morning run, skiing, ice skating, or riding a bike can also really help.
Whatever it is that you choose to do, make sure it is something that cheers you up. Sometimes, even when I am in sunny Florida I still prefer to stay home and read a book because that cheers me up more than a nature walk. Because although the weather may indirectly try to affect how we feel, the choices we make despite the season we are in can have a direct impact on our well-being.
Written by Bruna Souza, a Youth MOVE Massachusetts Youth Advocate
Sources:
Johns Hopkins Medicine. “Seasonal Affective Disorder.” John Hopkins Medicine, 2024, www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder.
Mayo Clinic. “Seasonal Affective Disorder (SAD) – Symptoms and Causes.” Mayo Clinic, 14 Dec. 2021, www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 .
UC Davis Health. “Seasonal Affective Disorder, Winter Blues and Self-Care Tips to Get Ahead of Symptoms.” Cultivating Health, 29 Nov. 2023, health.ucdavis.edu/blog/cultivating-health/seasonal-affective-disorder-winter-blues-and-self-care-tips-to-get-ahead-of-symptoms/2023/11.
