MENTAL HEALTH: If you or someone you know is seeking help for mental health concerns, visit the National Alliance on Mental Illness (NAMI) website, or call 1-800-950-NAMI(6264). For confidential treatment referrals, visit the Substance Abuse and Mental Health Services Administration (SAMHSA) website, or call the National Helpline at 1-800-662-HELP(4357).
I feel it, you feel it and I think everyone else is feeling it: seasonal depression
With the days becoming shorter and the sun coming out less and less, our beds are looking extra comfy. The sad girl playlist with Lizzy McAlpine and Searows is on repeat with no signs of cheering up any time soon.Â
As the weather becomes colder and the trees become bare, life is looking melancholy and even downright depressing. Christmas, the most wonderful time of the year, is right around the corner, but that doesn’t stop us from feeling the gloominess that comes with seasonal changes.
Many people use the term seasonal depression half jokingly when talking about how the weather is making them dreary or dampening their mood, but it’s more real than you might think. Seasonal depression is a recognized mental disorder in the DSM-5, a manual that classifies mental disorders.Â
The DSM-5 is widely used in the US to diagnose patients, and Seasonal Affective Disorder (SAD) is an actual term in the manual that can be used to diagnose individuals who are experiencing depression symptoms due to seasonal changes.
While it’s relatively common to have mood changes during the colder months, it’s important to note that SAD is more than just feeling down. People who have SAD can experience severe symptoms that interfere with their daily life and make it hard to perform mundane tasks. This can cause changes in sleep and eating habits, and thoughts of worthlessness or even suicide.Â
During the winter months, even if you don’t experience SAD, it can be difficult to muster up the motivation to take care of your responsibilities like you would every other day of the year. Go easy on yourself, and remember it’s normal to feel a little more unmotivated this time of year.
One way you can combat this is by getting more sunlight. Part of the reason people experience negative mood changes is due to less exposure to the sun. Making more of an effort to get outside on sunnier days, even when it’s cold, will help supplement those vitamin D deficiencies.Â
For more serious symptoms, some treatment options include actual light therapy. This involves exposing yourself to an extremely bright, but still safe, light for a short period of time in the mornings. Talk therapy and antidepressant medication are also common treatments for people with SAD during the winter months.
These are some ways to reduce SAD symptoms, but always talk to a professional for options that would best suit you and your needs
You’re not alone in this struggle. Do the things that make you happy, and if you’re feeling overwhelmingly sad, don’t be afraid to reach out for help. The dreariness will pass, and you, the flowers and the trees will bloom again.Â