Don’t get mad about SAD: tips for managing seasonal depression and surviving the gray skies of Michigan
It seems appropriate that I am writing this blog post today as I work from home because there is a crazy winter storm out with sideways blowing snow. You may not know this, but I’m not from Michigan (well, you might know this if you have ever been with me trying to drive in the snow!). I moved to Traverse City a little over 7 years ago and this is the first time I lived anywhere with a real “winter” since elementary school. So needless to say, adjusting to winter was a bit challenging. But the primary reason I find winter to be difficult is that the sun doesn’t come out for DAYS AND DAYS AND DAYS! When I looked at the 10 day forecast it was just clouds…that is it! I couldn’t believe how gray the skies could be and how much those gray skies could impact my mood and energy level.
Around 6% of the U.S. population are impacted by Seasonal Affective Disorder (SAD) characterized by depressed mood, decreased interest in activities, impaired sleep (oversleeping or having difficulty sleeping), impaired appetite (over or under eating), difficulty concentrating, thoughts of worthlessness, feeling tired, and at times having thoughts of suicide. Another 14% suffer from a lesser form of seasonal mood changes. The majority of those impacted are women, and mainly those who live in northern climates. You don’t have to convince me that this correct. I know that if we have a really cloudy week that I am ready to stay home in my pajamas and hibernate!
Part of the issue is that we don’t recognize the natural biological changes we experience during times of increased darkness. Think about it. Prior to the invention of electricity, we operated with the sun. That means that during the winter we would sleep more, have more down time, and allow our bodies to recharge. This was viewed as a normal part of our biological rhythms. However, in our 24/7 society we live in, doing less during the winter is “frowned upon” because the expectation is that we keep at the same pace ALL THE TIME! I’m not saying that if you want to sleep all day and not do anything at all that that is normal, but having SOME changes to sleep, energy, and productivity during the winter can be a part of our biology.
Ok so what do we do about these changes because most of us still have jobs we need to do in order to pay the bills and we need to function. Keep reading for 5 tips for working with these seasonal lulls.
Vitamin D3: Vitamin D is thought to have an impact on mood. We need sunlight in order to produce vitamin D and we are lacking just a bit in the sunlight department in the winter. Because of the lack of sunlight, it is possible that we might be vitamin D deficient. Your physician can test your vitamin D level to determine if you are deficient, and then discuss with you the recommended amount of Vitamin D3 to take as a supplement.
Light Therapy: Light therapy (or phototherapy) has been used as a way to treat seasonal depression. During light therapy, you sit facing a “light box” for around 30 minutes per day. The light should be 16-24 inches from your face, but you don’t want to look directly at the light (it is REALLY bright!). You want to pick a light box that is 10,000 lux total. I use mine in the morning while I am eating breakfast and planning out my day. You may need to use your light box consistently for a few weeks to notice a difference in mood and energy. According to Mayo Clinic, light therapy can trigger mania in some people with bipolar disorder so get advice from your doctor before starting light therapy.
Exercise: Good news! Regular exercise can help to boost mood and prevent symptoms associated with SAD. I know it can be really difficult to motivate ourselves to do much of anything this time of year, but this is when we need it the most. If possible, make an effort to bundle up and get outside and move your body! Try a new activity like snowshoeing, skate skiing, or learn to play again by going sledding. Trust me, walking up hills is GREAT exercise. If you like walking or running, they make great traction cleats to help you stay upright. I also understand that sometimes going outside is just not an option. So come up with a contingency plan. YouTube has endless amounts of workout videos, or go to the YMCA and treat yourself to a sauna after your workout. Whatever you do, make sure if you are starting a new program or changing your exercise routine you are cleared by your doctor.
Mindset: Where we place our attention is what we will notice. The more we focus on how depressing winter is, the more depressed we will be. Try to focus on the upside of winter. There is something satisfying about getting cozy with a blanket and a cup of tea, or sitting by the fire, or eating a yummy soup. There is also something very peaceful about being out in the woods when it is snowing. It is just so quiet and lovely. Besides that, we don’t have a true appreciation for those warm summer days without being able to contrast it with below zero temps and 30-40 mph winds. If you don’t believe me, just notice how friendly and excited EVERYONE is during the spring. I will be out running on the first warmish sunny day in the spring and people are so cheery and grateful.
Honor your biological rhythms: Maybe we also need to honor what our body is telling us and rest a bit more. Maybe it is ok that we don’t DO as much. During the summer we are on the go because we know the warm months are limited here. Winter is a time that we can SLOW DOWN, breathe, and regroup. Maybe this is a time to go inward, reflect, preparing for our new growth. Now I don’t want to hear any of you out there saying that I told you it was ok to sit at home and do nothing all winter! I am saying we might need to adjust our expectations of ourselves a bit and stop pathologizing something that is normal. Again, if you are feeling really depressed and don’t want to do anything, then please seek treatment from your doctor, mental health professional, or holistic healer.
In the end, we have to face the reality that we live in an area that experiences winter. For some people who really struggle, they problem solve by moving to a warmer climate. But for those of us who either can’t or don’t want to move away, then we can use the strategies identified above to embrace the gray skies of winter and maybe, just maybe, learn to appreciate it.
~ Jodi
References:
https://www.apa.org/research/action/light.aspx
https://www.mayoclinic.org/tests-procedures/light-therapy/about/pac-20384604
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686645/
https://www.theatlantic.com/health/archive/2017/03/seasonal-affective-disorder-mosaic/519495/
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