By: Victoria H
The air is full of holiday cheer! The winter aesthetic of holly berries, woodsy smells, cozy attire, and hot cocoa by the fireside is all around, so why are you feeling down? One thing for sure is that the season has changed. The days have gotten significantly shorter, the nights are longer, and the changing weather might be affecting your mood as well.
December is Seasonal Affective Disorder Awareness Month, providing a time to recognize how the darker, colder months affect our mental health. Seasonal Affective Disorder, or SAD, is a type of depression that flows with the seasons. Typically, it appears in late fall or winter and alleviates when spring returns. For some, the lack of sunlight disrupts the body’s internal clock by lowering the essential mood and sleep regulating hormones, serotonin and melatonin.
SAD is more common than many realize. According to the National Institute of Mental Health, millions of people experience symptoms that involve low energy, sadness, and loss of interest in activities as well as changes in sleep or appetite. While anyone can develop SAD, it’s more prevalent in those living farther from the equator, where daylight hours are shorter during the winter time.
If you notice that your motivation is dipping or that your mood darkens as the days have gotten colder, there are ways to combat those feelings. It is important to up your Vitamin D! Embrace natural sunlight whenever possible. Opening the blinds, going for a midday walk, or sitting near a window can make a huge difference. You can even consult your provider to see if a Vitamin D supplement is right for you. Try to stay active and connected with the important people in your life. The holidays are a great excuse to catch up with friends and family to help ward off isolation. The best advice is to keep a gratitude journal. Taking a few minutes each day to reflect and take note of your small joys can help steer you towards a more positive mindset.
If you think you might be experiencing SAD, don’t hesitate to reach out to a healthcare provider. There are treatments like light therapy, talk therapy, and medication that can be very effective. If you think someone you know might have SAD, reach out to them regularly. Maybe try to spend some time with them or offer a listening ear. Sometimes knowing that we are not alone can make all the difference.
If you are a new mother, you need to be especially aware of signs and symptoms of SAD. According to the National Institutes of Health, Postpartum Depression (PPD) can be brought on by the changing seasons as well. Developing SAD can act as a gateway into developing PPD this time of year. Check in with the moms in your life and most importantly, with yourself to try and stay ahead of the “baby blues” and the “winter blues.”
Though it may be the most wonderful time of the year, it’s okay to not feel so wonderful. It’s normal to have your feelings ebb and flow with the seasons. Remember that SAD is common and treatable. If you need an anonymous listening ear you can call the Depression Hotline for free, 24/7 at 1-866-903-3787 or if you are in distress please dial “988” for emotional support. The dark days are not forever and spring is just around the corner! Life can be hard enough as it is so be kind to yourself. You’re doing great and your best is more than enough.