Have you ever felt down, depressed, or fatigued during the winter months? Maybe you have lost interest in things that usually appeal to you, from everyday hobbies to exercise or even hanging out with friends. If that sounds familiar, you might be suffering from Seasonal Affective Disorder, or what is colloquially called the “winter blues.”
Seasonal affective disorder (appropriately abbreviated as SAD) is a type of major depressive disorder that coincides with the winter months. Why? Researchers theorize that SAD can be caused by spending less time outside due to cold temperatures as well as reduced daylight hours in the winter months. As nights grow longer and it is dark and frigid outdoors, our bodies naturally want to hibernate and cozy up inside. However, the rapid pace of modern life often prevents this seasonal wind-down, which can be challenging on our bodies and minds.
Let’s take a closer look at seasonal affective disorder, exploring why it happens, when it happens, and some tips and tricks to keep feeling like your best self even during the winter.
Seasonal Affective Disorder: The Basics
The symptoms of seasonal affective disorder largely overlap with those of more generalized depression. You might see symptoms like…
Feeling sad, anxious, or empty/numb every day for at least two weeks
Feeling irritable, frustrated, or restless
Overwhelming hopelessness or pessimism
Losing interest or pleasure in activities and hobbies you normally enjoy
Feeling guilty, worthless, or helpless
Struggling to concentrate, make decisions, or focus on a task
Decreased energy, fatigue, and a desire to slow down
Changes in sleep, particularly oversleeping in the winter months
Unplanned or unintentional changes in weight
Physical aches or pains without a clear physical cause that do not go away
Thoughts of death or suicide
Social withdrawal, like a “hibernation” pattern
These symptoms may sound daunting, but remember, you are not alone in this. Here at Triumph Behavioral Health, we are a team of highly trained behavioral health professionals who are here to guide you through life’s toughest moments. We have a variety of practitioners on our staff, including PMHNPs and therapists, who can help you with everything from diagnosis to talk therapy to medication management.
No matter what you are facing, Triumph is here to help. We work with many clients who suffer from the effects of SAD, and we have experience supporting our clients as they navigate toward a better life. With many years of experience, our providers are skilled at helping people discover a new and more rewarding chapter.
How to Fight the Winter Blues
Fighting seasonal affective disorder, or SAD, is not as simple as just “deciding” to be better. Those who are struggling with major depressive episodes (and anyone who has been through this in the past) knows that overcoming the weight of depression can be incredibly difficult. Still, there are some small things that you can do on a daily basis to improve little by little.
Take a Walk
Spending time outdoors is essential for mental health, and taking a walk is a great way to do that in a low-pressure environment. You do not need to break a sweat or exercise hard to reap the benefits of time spent outdoors. Getting some fresh air and enjoying the sunlight might just be the slight shift that you have been looking for.
Prioritize Vitamin D
Vitamin D is an important nutrient that we get from sunlight – but when daylight hours decrease during the winter, many people develop Vitamin D deficiencies. In the winter, you might consider adding a Vitamin D supplement into your diet. Vitamin D is also found in limited foods, including fatty fish, beef liver, cod liver oil, and egg yolks. Some foods can be fortified with Vitamin D as well, including yogurt, milk, orange juice, and breakfast cereals.
Lean on Your Support Network
Having a robust network of people who support you, your mental health, and your goals is an important part of overall wellness. During the winter months, lean on that support network. Make plans with friends or family, and stick to those plans. Getting out of the house is easier said than done, but spending social time with people you love and care about can have a renewing effect. You will be surprised by how much better you feel when surrounded by your favorite people.
Establish Consistent Sleep Routines
Sleep disruptions can be a challenging hurdle that many face when they are going through seasonal affective disorder. You can start your fight against SAD early by committing to nailing down your sleep routines in the fall. Going to bed and waking up at the same time every day (yes, even on the weekends) can help your body maintain its circadian rhythm even when lessening daylight during the winter poses a threat. You can even try special alarm clocks that add light in your bedroom to slowly wake you up in the morning.
Seek Help When Needed
Knowing that you are never alone is one of the key game changers in preserving your mental health this winter. There are many mental health resources out there no matter where you live, from free clinics to private practices. Here at Triumph Behavioral Health, our providers serve clients in Baltimore, Maryland, and the surrounding area. We are here for you when you need it most, and we will work closely with you to build a plan that takes your individual needs into account. Mental health is a highly individualized practice, and we take that seriously.
Get the Support You Need at Triumph Behavioral Health
Here at Triumph Behavioral Health, we are committed to providing compassionate, evidence-based mental health care to individuals and families across Maryland. Whether you are navigating stress, anxiety, depression, trauma, or life transitions, support is available.
Caring for your mental health is one of the most powerful investments you can make in your overall wellness, and you don’t have to do it alone.
Reach out to our team today to get the help you need. At Triumph, we care.