Winter is Coming…and So Is Your Seasonal Depression
We know it’s coming. You can feel it in the cool breeze grazing your skin as you step outside in the morning. The air feels different. The sun is setting sooner. Winter is coming– and so is your seasonal depression.
If you know, you know: the anticipation of that all-too-familiar shift in your body, your mood slowly begins to change from light and flowy to melancholy and numbness, you can feel yourself becoming indifferent, your body preparing to become a shell of a person, cooped up in the house, underneath a weighted blanket, unable to move– stuck in this cave you’ve built for yourself until the sun shines brighter again in spring.
Wouldn’t it be nice if we could skip to that part? The part when the flowers are blooming and the trees dress themselves with leaves. Can somebody hit the fast-forward button on the seasons please!?
Unfortunately, we cannot control the weather and every year we have to ride the wave of depression into the next season, whether we like it or not.
So… What is Seasonal Affective Disorder?
Seasonal Affective Disorder (S.A.D.) is a type of depression that impacts your mood as the seasons change. It typically happens during the fall and winter months when sunlight is in short supply, and then eases back up in the spring. The intensity of symptoms varies from person to person. For some, it’s mild and fairly easy to cope with. For others, it can feel intense enough to debilitate daily functioning.
Why Does This Happen?
It can be incredibly frustrating to go from having the time of your life during summer to completely crashing into a slump as fall enters the chat. You may feel disoriented and confused as to how and why this happens– which is totally valid. So why does this happen? Well, sunlight has a significant impact on your circadian rhythm, or your body’s internal clock. Decreased sunlight or exposure to sunlight can throw off your sleep, appetite, and energy levels. It can also affect your serotonin levels (the chemical in your brain that helps you feel good) and your melatonin levels (the hormone responsible for sleep). Both of these play a huge role in mood regulation. Not to mention, cold and gloomy days don’t exactly inspire motivation. It can be easy to slip into a cycle of staying inside, moving your body less, and feeling overall kind of bleh.
Common Signs and Symptoms of S.A.D.
Like I said before, the intensity in which someone experiences symptoms of seasonal affective disorder varies but here are some common signs that you may be experiencing it:
Feeling hopeless or down most days
Decreased energy
Fatigue (even if you’re sleeping well)
Changes in sleep, whether that be too much or not enough
Changes in appetite
Difficulty concentrating and feeling motivated
Decreased interest in social activities or hobbies you typically enjoy
Numbness
How Do We Cope?
Unfortunately, we can’t control the weather. However, we can intentionally prepare by taking steps to soften the blow. Here are a few strategies that can help:
Increase exposure to natural light: Create a morning routine of opening your blinds to let light in. Step outside during the day when the sun is out. You may also consider getting a light box if sunlight isn’t available to you.
Move your body in ways that feel good: Go for a walk, take a yoga class, dance in your kitchen, create a stretching routine, visit your local gym– whatever movement that makes you feel good in your body can activate endorphins and help regulate your mood.
Create a routine: Structure can help you on the days when motivation is scarce. Having a built in routine for your day can provide you with a sense of purpose and productivity.
Journal: Track your mood, express gratitude, make note of the things that made you feel good that day, remind yourself that this too shall pass.
Rest, but don’t hibernate: Your body needs rest but too much sleep can make you groggy and stuck.
Play: Try out a new hobby or create intentional time for ones you already have. Plan activities to do with your people– whether that be friends or family. Finding ways to spend quality time with the people who reflect your identity back to you can be a helpful reminder that you are more than your seasonal depression.
Understanding how the changing of seasons affect your mood can help you better prepare to navigate the winter months. If your symptoms are severe, persistent, or impacting your ability to function day-to-day, it may be time to reach out to a professional for support. Therapy can be incredibly beneficial to treating S.A.D. and Grant Park Counseling Group has a team of therapists willing to help support you through this difficult time.
Remember to be kind, gentle, and compassionate toward yourself. Your feelings are valid and you don’t have to do it alone.
Schedule a consultation to get connected with a therapist who can help.
