WHAT'S WITH WINTER?: Identifying Seasonal Affective Disorder

To say that it’s been an unusual year is a serious understatement. If you feel like you’re not “living my best life,” you’re certainly not alone. Maintaining the pressures of daily life (often compounded in quarantine), while sacrificing wellness practices and social outlets – well, it’s all a bit much. And THEN the seasons change and the cold comes in.

If you feel depressed in response to the change in seasons, you may be wrestling with Seasonal Affective Disorder (or SAD).  For most people, SAD begins in fall and can last through the winter. Symptoms may include the classic signs of depression, such as feelings of hopelessness/guilt, loss of interest or pleasure, sleep problems, low energy, distractibility, or thoughts of suicide. In winter, symptoms often include oversleeping, cravings for carbohydrates, weight gain, and sluggishness.

When you’re depressed or feeling blue, your mood actually affects the thoughts you have and can make irrational thoughts seem real.

IDENTIFY TROUBLING (AND IRRATIONAL) THOUGHTS.

• I’m sad because I’m a bad person.
• I’m not a good friend because I want to be alone and never connect with others.
• I was always this sad and will be this sad for the foreseeable future.
• People always mistreat me.
• My life is not good, and it will remain this way forever.

Identifying thoughts like this and “correcting” them gently can be an effective way of taking control over your mood and enjoyment of the season, so that spiraling depression stays at bay.  

ACTIVELY CHALLENGE YOUR NEGATIVE THINKING.

1. Remind yourself that your thoughts are driven by your mood, and your mood is driven by the sun and your biology!  So, they’re just thoughts and they’re not facts.
2. Imagine other ways of understanding your negative assumptions.
3. Play the “cognitive flexibility” game and try to imagine as many different interpretations of a scenario as possible.  For example, if your friend is late to call you back, try to imaging 20 different reasons why this doesn’t make them a terrible friend!

Intentionally changing the behaviors associated with SAD—like social isolation, withdrawal from commitments, and giving in to urges to oversleep and overeat—can be a powerful way to maintain your emotional health in the winter months.

TAKE BABY STEPS TO BOOST YOUR WINTER MOOD.

1. Spend more time outside and in sunlight.
2. Stick to a consistent schedule for sleep and eating.
3. Exercise! If only a short work, any activity can boost endorphins and reduce stress.
4. What are your favorite things to do in the winter? Plan comforting activities and routines to look forward to after the sun sets.
5. Talk to a trusted friend about what you’re feeling.
6. Consult with a mental health professional if you want to know more and feel supported. Effective treatments can include CBT, light therapy, and/or medication.

Yes, it’s dark outside. That doesn’t mean you have to feel dark on the inside – at least not in ways that interfere with your emotional and physical wellbeing. If you or someone you know might benefit from a structured, efficient and compassionate approach to therapy, please click here to arrange a FREE consultation with a Care Coordinator.