As we approach winter, many people welcome the cooler weather and look forward to the holiday season with anticipation and joy.
But for others, shorter days, fewer hours of sunlight and darker mornings due to the end of daylight saving time can have a detrimental impact on their mental state of mind, a condition referred to as seasonal affective disorder. Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in seasons and is mostly associated with the arrival of fall and continues into the winter months.
“Typically, people struggling with SAD will feel their energy decreasing and notice changes in mood like feeling down or sad or easier to become angry,” said Dr. Evita Limon-Rocha, a child, adolescent and adult psychiatrist with Kaiser Permanente Riverside. “These symptoms often resolve during the spring and summer months, but until then, some will feel more anxious and even depressed at times.”
According to health experts, it’s important to not ignore feelings of anxiety, moodiness or depression associated with SAD, and not brush them away as simply a case of the “winter blues” or a seasonal funk that you have to endure.
“You should take steps to keep your mood and motivation steady throughout the year,” Dr. Limon-Rocha said.
Symptoms
Health experts note SAD symptoms may start out mild and become more severe as the season progresses. According to The Mayo Clinic, symptoms of SAD may include:
- Feeling listless, sad or down most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy and feeling sluggish
- Having problems with sleeping too much
- Experiencing carbohydrate cravings, overeating and weight gain
- Having difficulty concentrating
- Feeling hopeless, worthless or guilty
- Having thoughts of not wanting to live
If you suspect you are suffering from SAD, Dr. Limon-Rocha noted there are things you can do to lessen the impact. She advised that you exercise and spend more time outdoors, as well as find other ways to stay physically active. Also, human connection is key, such as finding ways even with the loss of daylight to become more connected to others such as by joining a reading group or participating in activities with others at the local community center.
When to Seek Professional Help
According to Dr. Limon-Rocha, there are instances in which a person may need to seek professional help if they struggle with SAD symptoms.
“This should take place at any point when one’s well-being is being affected to the point where it impacts relationships, work, school and other things that we typically enjoy, but have become no longer fun or giving us joy,” she said. “Working with a mental health professional is an investment in ourselves and an opportunity to grow and strengthen our relationship with ourselves and others. It’s important to seek help to ensure good mental health!”
For more information and resources, visit kp.org/thrive.