Thriving Emotionally this Winter ❄️🧣
With cold weather often comes a change in mood. You may feel more tired, irritable, sad, or lonely with the shorter days and chillier temperatures. You’re not alone. Seasonal Affective Disorder, commonly known as SAD, affects about ten million Americans each year, with it lasting 40% of the year.1 SAD is a form of depression. SAD is also referred to as seasonal depression or winter depression, the most difficult months for people with SAD are typically January and February.
SAD is caused by a drop in serotonin, a hormone in our body which regulates. The serotonin drop comes from less sunlight and vitamin D. Melatonin, the hormone that signals to our bodies that it is time to sleep, is also released earlier when the sun goes down. Getting sleepier earlier is a direct result of receiving less daylight.
Women are more likely to experience Seasonal Affective Disorder than men, as well as people with pre-existing mental health conditions such as depression, anxiety, bipolar disorder, or ADHD. The further away you live from the equator increases risk for SAD as well.
Symptoms of SAD, in addition to the aforementioned, include: weight loss or gain, lethargy, sleep problems, decreased interest in preferred activities, hopelessness, and feelings of guilt.
Two common ways of treating SAD are bright light therapy and a prescriptive antidepressant. Both options should be discussed with a health care provider. Bright light therapy, or phototherapy, has been shown to suppress the brain’s secretion of melatonin. A bright light box is used to mimic outdoor light, helping to offer relief to symptoms.
If you are looking for more holistic solutions, speaking with a licensed professional via psychotherapy is a helpful option. Additionally, there are a number of things to do to help improve your symptoms such as: sitting near windows as much as possible, spending intentional time outside (such as a morning or lunchtime walk), exercising, and adopting and maintaining a balanced diet.
If you do not experience Seasonal Affective Disorder, but do experience some general winter blues, something to consider is this: our bodies and brains differ in the winter from warmer months.
Lean into the season by incorporating winter-specific activities into your daily, weekly, or monthly schedule. Winter activities could include hot baths, making soups and stews, indoor gardening, extra-hydrating skincare, and aromatherapy. Tackle any feelings of loneliness by planning to spend intentional time with loved ones. Reimagine your sleep routine and bedroom needs, potentially including a humidifier and extra blankets. Allow your body to rest, without feelings of guilt or worry. You are giving yourself just what you need.
“Plants and animals don’t fight the winter; they don’t pretend it’s not happening and attempt to carry on the same lives that they lived in the summer. They prepare. They adapt. They perform extraordinary acts of metamorphosis to get them through. Winter is a time of withdrawing from the world…but that’s where the transformation occurs. Winter is not the death of the life cycle, but its crucible.”
Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May.
To learn more about managing emotions this winter and beyond, please reach out to me for a complimentary consultation.
1) https://www.psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=About%205%20percent%20of%20adults,40%20percent%20of%20the%20year.
