Fall has arrived, the leaves have changed, and the crispness of the coming winter is in the air. While some anticipate this season with excitement and joy, others feel heavy just thinking of the shorter, darker days and cold weather ahead. Living near Ogden, Utah, we know how beautiful the snow can be, but it can also be depressing for some. If you or someone you know suffers from seasonal depression, this article has been designed to shine a light on it and offer hope for a joy-filled winter. Read along to find out what seasonal depression is, why it happens, and what someone suffering from it may be experiencing. Once a good foundation has been established for what seasonal depression is, we will provide seven easy-to-implement, practical strategies for combating the winter blues so that people can help themselves. Finally, we will explore outpatient treatment and how it can be a wonderful option for a person suffering from seasonal depression. Preparing now can prevent depression from snowballing into an avalanche of trouble.
What is Seasonal Depression?
Seasonal depression is also known as seasonal affective disorder and can be referred to as SAD. Seasonal depression is most commonly experienced during fall and winter and is unusual (but not unheard of) during the summer. Those who suffer from depression can experience bouts anytime throughout the year. The subtype of seasonal depression means it only happens during a certain time of year.
The causes of seasonal depression notably revolve around the lack of sunlight exposure. Not only does the lack of sunlight disrupt our internal clock, but sunlight plays a vital role in our vitamin D production. Vitamin D is needed for the production of serotonin, known as our feel-good hormone. A lack of vitamin D means low serotonin. We also overproduce melatonin during winter, making us more sleepy and lethargic than usual. The combination of hormonal changes with reduced sunlight, fewer daylight hours, cold weather, not wanting to go out, and a history of depression are all risk factors for developing seasonal depression.
Lack of sunlight is a primary risk factor for SAD, making it more likely to occur in those who live in geographic areas that experience long, cold, and dark winters, such as Northern Utah. Although anyone can suffer from seasonal depression, those with a family history, pre-existing mood disorders, ages 18-30, and females are more susceptible to developing SAD.
Symptoms of Seasonal Depression
Those who suffer from seasonal depression can experience a wide range of symptoms. Ranging from emotional symptoms to physical symptoms, each person experiences it differently.
Emotional symptoms can include (but are not limited to) persistent low mood, feelings of sadness, worthlessness, hopelessness, irritability, and lack of interest.
Physical symptoms can include changes in appetite, sleep patterns, trouble concentrating, a lack of energy, and fatigue.
Any combination of the above symptoms can impact daily life. Impacting relationships at home, at work, and your overall well-being, seasonal depression can increase the risk of more severe depression if left unchecked.
Warning signs that seasonal depression is increasing to a more severe problem can include using drugs and alcohol to cope and thoughts of suicide.
7 Easy-to-Implement, Practical Strategies to Help Combat Seasonal Depression
1. During the winter months, it is imperative to maximize your exposure to sunlight. Living near Ogden, take advantage of the beautiful winter wonderland and get out to a ski mountain or outdoor hiking trail. Open your blinds and sit in a sunny window.
2. Due to the scarceness of the sun during winter, invest in a home therapy light. These devices are available to purchase and use in the comfort of your own home. For best results, it is recommended to sit in front of the light first thing in the morning for a minimum of 20 minutes.
3. Physical activity is important year-round. Participating in outdoor activities like skiing or going for a walk provides not only physical activity but increases your exposure to sunlight, too. Other physical activities that can uplift your mood are yoga and dancing.
4. Preparing your mind for the looming winter and staying mindful of your mental health during this season can help prevent and combat the winter blues. Yoga, meditation, breathing exercises, and journaling are all great ways to clear your mind from negativity and focus on the positive.
5. Eating well can make a huge impact on your mood and health throughout the winter months. Omega-3s are essential fats that can increase mood and decrease depression and are found in fatty fish, flaxseeds, and walnuts. Complex carbohydrates found in whole grains, sweet potatoes, and beans increase serotonin production and stabilize blood sugar, helping to regulate mood swings. Of course, getting enough vitamin D helps with mood regulation and can be found in fatty fish, eggs, and fortified foods like dairy products. Supplements are also available to ensure that you are receiving all the vitamins and minerals necessary for physical and mental health.
6. Staying connected with your social circle is so important if you are struggling with seasonal depression. Isolation only increases feelings of loneliness and sadness. Plan coffee and lunch dates or even weekly phone calls with the people in your life that lift you up.
7. There is evidence that staying on a schedule helps provide structure and stability, making it less likely to suffer from SAD. Set a regular bedtime and wake time, keeping your internal clock on a consistent schedule. Make a daily schedule and stick to it. Planning ahead helps to prevent feelings of anxiety and stress.
The Role of Outpatient Treatment in Managing SAD
Outpatient treatment can be a wonderful option for those experiencing seasonal depression, especially for those worried about turning to drugs and alcohol as coping mechanisms. If you or someone you love are showing signs of withdrawal, sadness, anxiety, or changes in eating and sleeping habits, an outpatient program in Ogden may be the right choice for you.
Outpatient programs offer accessibility to therapy while being flexible enough not to interrupt your daily living routines with work, home, and family.
Participating in an outpatient program offers a variety of treatment options, such as individual cognitive behavioral therapy, individual counseling, and group therapy sessions.
There is research and evidence that suggests outpatient treatment along with self-help strategies can treat seasonal depression. Light therapy, structured routines, and a well-balanced diet combined with outpatient therapy can provide sustainable ways to find relief from seasonal depression.
Be Proactive, Plan, and Reach out for Support
The key to managing seasonal depression lies in understanding the disorder and the symptoms, taking proactive steps, and reaching out for support. By making small adjustments to your day, like maximizing sunlight exposure, eating a balanced diet, and staying connected with others, you can help elevate your mood and protect your well-being during the darker months. Outpatient programs provide a structured and flexible way to work through seasonal depression and avoid unhealthy coping mechanisms, offering you the tools and guidance to stay resilient during the winter. With the right strategies and support in place, you can transform this challenging season into an opportunity to grow and support your mental and physical well-being. A joy-filled winter is truly within reach.
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