Seasonal Affective Disorder: Coping with The Winter Blues
IF YOU OR SOMEONE YOU LOVE IS EXPERIENCING IMMEDIATE EMOTIONAL DISTRESS OR SUICIDAL THOUGHTS, PLEASE CALL THE CRISIS HOTLINE NUMBER FOR THE COUNTY IN WHICH YOU’RE LOCATED.
Allen, Auglaize, and Hardin Counties: 1.800.567.4673
Hancock County: 1.888.936.7116
This time of year, a lot of people find that they’re feeling a little more down than usual. There can be a lot of different reasons for that, and one could be that you’re one of the many people who struggle with seasonal depression, or Seasonal Affective Disorder (SAD). Like any of life’s struggles, SAD feels different for everyone. For some, it might be a general lack of energy, for others, maybe just getting out of bed is a challenge, and for some, it may even feel like this:
SAD can impact how a person feels, thinks, and handles daily activities, and it’s something that many people live with but may not be aware of. Let’s take a look at what SAD is, who is most at risk to develop it, some tools that anyone can use to help lessen the impact, and some signs that it’s time to find a professional to help.
WHAT IS SAD?
Simply stated, SAD is a type of depression that is related to changes in seasons. It is mainly felt during fall and winter when temperatures drop and there is less available sunlight during the day. This reduction in available sunlight can cause a disruption in the body’s ability to produce Serotonin, a brain chemical that affects mood, and Melatonin, a brain chemical that impacts sleep patterns and mood.
People who struggle with SAD often find that they have symptoms that mimic those of major depression. Symptoms include lack of energy, feeling down or sad most of the day, loss of interest in activities, changes in sleep patterns, and in severe cases, thoughts of suicide.
WHO IS at risk for developing SAD?
While depression of all types can impact anyone, SAD occurs more frequently in younger adults, and is more often diagnosed in women than men. Family history also plays a role. Those who have blood relatives who suffer from any type of depression are more likely to develop SAD when the seasons change. Individual history has an impact, too. People who have been diagnosed with major depression or bipolar disorder may see an increase in their symptoms during the darker, colder months of the year
What can be done to cope with SAD?
While symptoms generally improve on their own when spring approaches, the most difficult months for most people are January and February, so now is a good time to start planning coping strategies.
Get Enough Light
Open those blinds at home, even on cloudy days, and turn on lights around the house. Phototherapy is an option that works for many people as well. This involves sitting in front of a special lamp that puts out a very bright light for about 20 minutes each morning, and most people see an improvement within about 2 weeks. If you’re going to buy a therapy light, look for a LUX rating of 10,000 or more. Here are some good options: Light Therapy Box Reviews
Get Enough Sleep
Maintaining healthy sleep hygiene is one of the most effective ways to improve overall health, including mental wellness. Simple things like avoiding caffeine, alcohol, and screen time before bed can help. So can keeping the room dark and quiet, and sticking to a regular routine of going to bed and getting up around the same times.
Get Outside
Getting outside and staying connected with family and friends are also great ways to battle the effects of SAD. Even just 15 minutes per day of taking a short walk or simply sitting on a porch or a park bench with a friend or group of friends can be helpful. On those rugged winter days when getting outdoors means facing below-zero windchills or slippery sidewalks, a phone call or text with a friend can help.
FOCUS ON A HEALTHY DIET
Feelings of depression often lead people to crave sweets and carbs, which in moderation are okay, but focusing on a healthy diet helps. Berries help prevent the release of cortisol and reduce stress levels. Folic acid from leafy greens, oatmeal, and oranges creates serotonin that boosts your mood. Vitamin D (the sunshine vitamin) can be found in milk, egg yolks, and even certain mushrooms. Many people even find great results from adding a daily Vitamin D supplement, and of course, B12 from lean beef, eggs, and milk, which not only boosts mood but also the immune system as a whole
When should i get help?
Everyone is unique, and so everyone reacts differently to the change in seasons. For some people, dealing with lower energy and some down feelings during fall and winter is just a regular part of life. For others, the impacts of Seasonal Affective Disorder aren’t something that can be coped with alone. We have three primary ways we differentiate between what’s “normal” for a person, and when it’s time to seek professional help:
First, if you feel negative more often than you feel positive, it’s time to see a professional. Feeling depressed, hopeless, or tearful more days than not is not healthy, and these symptoms can be improved
Second, if feelings of depression or lack of energy are interfering with your ability to work or care for your family, it’s time to get help. For example, some people with severe SAD don’t get out of bed for days at a time, or their utilities get disconnected because they stopped caring about paying bills. These are symptoms that keep people from living a healthy life, but they can be managed with the right care.
Third, if you have thoughts of self-harm, feeling that you can’t imagine living life “this way” any longer, or that your family would be better off without you, it’s important to reach out to a professional. Most people facing intense anxiety or depression do not want to end their life, they just want those feelings to stop, and aren’t equipped with the tools to manage them. That’s why it’s so vital to get professional care when someone is struggling with life’s challenges.
how can I get help with SAD?
Getting that professional help can be as simple as dropping by the Family Resource Center location nearest you during our daily Open Access Hours. During these times, anyone can simply walk in and meet with a licensed clinician to get started. Enrollment paperwork can even be done online ahead of time, so that time spent in the office is time spent working on a treatment plan rather than filling out forms. From there, FRC experts will work with each client to determine the best steps toward recovery.
There is no one-size-fits-all approach to mental wellness, and everyone responds differently to different types of treatment. From self-care strategies to detailed treatment plans created by professional therapists, Family Resource Center is here to help. We have experts on Seasonal Affective Disorder and other types of depression on staff, and we offer several online tools like mental health screenings, tips for coping with life’s challenges, and information about our professional services for mental health and substance use struggles below.
Family Resource Center offers several services to help with DEPRESSION:
TREATMENT SERVICES
INDIVIDUAL OUTPATIENT SERVICES (ALL AGES) – Outpatient services are one-on-one counseling sessions delivered by providers with strong credentials and clinical expertise in all areas of behavioral health. Behavioral health counseling and therapy services consist of a series of time-limited, structured sessions that work towards reaching your defined goals.
PSYCHIATRIC SERVICES (ALL AGES) – We provide psychiatric/medical intervention and Medication Management to reduce and/or eliminate psychiatric symptoms with the goal of improved functioning, including management and reduction of symptoms.
GROUP SERVICES (ALL AGES) – Our agency provides a variety of groups for youth or adults to participate in. These groups are led by counselors as well as peers. Peer support services are led by individuals who have experienced a mental health and/or substance use disorder and are actively in recovery. To find a group session that is right for you, reach out to our call center and connect with a counselor to discuss options with you.
RECOVERY
Our organization believes that prevention works, treatment is effective, and people recover. We are about helping people find their path forward and seeing life through a hopeful lens. This is about more than programs, services, and resources. This is about people who care deeply, people who have dedicated their lives to helping others, and people who see not only the challenges others face, but the person who faces them. When you are ready to take the next step towards recovery please reach out to our call center to find the best fit of services for your individual needs.
3 ways to enroll in Services
ONLINE SCREENING
Answer a few short questions to determine if you or someone you care about should connect with a behavioral health professional. This screening is completely anonymous and confidential.
OPEN ACCESS HOURS
We have services available at in-person sites in four Ohio counties, including Allen, Auglaize, Hancock, and Hardin.
SCHEDULE AN APPOINTMENT
To get connected with a counselor and enroll in services please call our call-center. They will walk you through the enrollment process and connect you with the right services and counselors.