Sometimes we don’t feel like ourselves, especially when the cold winter months in Michigan make us feel otherwise. Some people may feel a little sad or down when it is dark in the morning upon awakening and dark before we leave work or eat our dinner. We may not like winter with its unique stressors of ice, snow and the fearsome wintry mix. Our feelings can be generally negative about winter, and we dread it coming every year. We don’t enjoy winter activities or wearing a heavy coat, gloves and hat. We withdraw socially, crave comfort foods, gain weight and sleep too much. Even the beginning of fall brings us trepidation about winter. But as soon as we start seeing longer daylight hours in the spring, we feel more hopeful. Our days literally begin to brighten, and the abundance of sunshine makes us feel better.
Mood changes that affect how we think and handle our activities
of daily living may signal that we have seasonal affective disorder (SAD),
which is a type of depression. SAD has a recurrent seasonal pattern that only
lasts as long as the season that is bothering us. Winter SAD occurs more in
women than men and is more common in people who live in the north where there
are shorter daylight hours in the winter. Believe it or not, there is a summer
SAD, but it is less common.
What causes SAD? Some evidence shows that sunlight plays a
role in the brain’s production of serotonin and melatonin. During the winter
our body produces less serotonin which fights depression and more melatonin
which encourages sleep. Vitamin D deficiencies may also cause problems as
vitamin D is believed to promote serotonin activity. We are exposed to less
vitamin D during the reduced daylight hours in the winter months. All of these
things, along with the negative thoughts we may already have about winter, fit
into this.
How can we treat SAD? There are also a few simple things
that can be tried to ease symptoms:
- Spend time outdoors every day
- Plan a vacation to a warm, sunny place
- Keep the window shades open in your home to let in the light
- Stick to a sleep schedule and try not to oversleep
- Exercise regularly
- Eat healthy with a diet low in carbohydrates and high in whole grains, fruits and vegetables
- Light therapy, which is sitting in front of a strong light box that has UV rays filtered out for 30-45 minutes in the morning from fall to spring. (Note: If you are concerned about a child, talk to your child’s doctor before using something like this.)
- Use a dawn simulator which gradually brings light into your bedroom making the body think that sunrise has happened. Some of these may also help you fall asleep with items such as a sound machine and/or meditation.
- Take vitamin D
Winter SAD is predictable and some things on this list can
be started in the fall. If items on this list don’t work for you and you feel
your problem is more concerning, have a talk with your primary care provider.
Other things that can help are antidepressant medication and behavioral therapy.
If even more troubling symptoms such as feeling depressed most days, losing
interest in activities, feeling hopeless or worthless, or thoughts of suicide
or death, please get immediate help through your primary care provider, mental
health specialist, or the National Suicide Prevention Lifeline at 1-800-273-TALK
(8255).
Of course, our continued Covid winter doesn’t help SAD
sufferers in any way. The isolation it has caused can contribute to our
feelings. Do everything you can do from the above list to help yourself. Think
spring. Bring on the sun and longer days. Take your vitamin D in the winter
months. Get away to a sunny place such as Mexico or another warm country, where
the beautiful beaches and the turquoise water reign supreme (fingers crossed
for March.). Each day brings us a step closer to the end of winter SAD and
beginning of another glorious spring.
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
