by Stephanie Hamann, MA, LPC, NCC The days are shorter, the daylight almost nonexistent. Your energy level is low at best. You no longer concentrate well. You long for a sunny day. You are irritable, and no longer interested in anything you like to do. You long for any kind of motivation to help you get through the day. You weren't like this just a few short months ago. What is wrong? For those of you who feel extra sluggish in the winter, and lose motivation and energy, you could be struggling with Seasonal Affective Disorder.
This is a disorder that looks a lot like depression, but it only happens in the winter or early spring months. As we have less and less sunlight, especially after daylight savings time ends, many people find themselves to be irritable, tired and unmotivated. It does not help that with the holidays, there are many more things to do and expectations to live up to. Sometimes being in close contact with difficult family members exacerbates our experience of irritability and sadness. The holidays end, and we are left with sluggish feelings that are more than just the Christmas blues. The symptoms are very similar to depression, though Seasonal Affective Disorder seems to slowly go away by late spring, obviously the same time that we have much more daylight. It can be confusing to determine if what you are experiencing is Seasonal Affective Disorder or if you have simply become depressed. Below are listed several things to try if you are feeling that you are struggling with any kind of depression.
The important thing to know is that there are things that you can do to lessen the impact of Seasonal Affective Disorder. First, knowing what it is and how it affects you can help you understand your behavior. Sometimes just having a name for the thing we are experiencing can help us feel better about what is going on, and feel less 'crazy.' Secondly, getting a medical check up and finding out if there are biological things that are driving your experience or adding to it can be helpful to understand your behavior. Third, adding exercise to your schedule can help with interrupted sleep; general body function and mood can impact your experience significantly. I, myself, would rather spend time another way, but it's when I have added physical exercise to my schedule that I have felt the best, not only about myself, but also about the world around me. Start moving! It's best if that exercise is at least 30 minutes three times a week, but anything is better than nothing. Fourth, try a full spectrum light in your house or place of employment. The price of these items has come down drastically over the last few years, and I have seen them for sale this year for as low as $20. Adding full spectrum light, which replicates the light of the sun, can give you some of the refreshment that a sunny day does. This can be an inexpensive way to combat all sorts of symptoms related to depression. I know several people who use a full spectrum light at their place of employment and have found it an effective treatment for the dreary winter and it improves their mood. Fifth, find someone to talk to. Talk to a trusted friend, relative, pastor or counselor who will give you time to talk about the things that are most difficult. Sometimes family issues impact your mood and getting to talk those things through with someone who has experience in those topics can help life all year long. Tackling difficult subjects can help your experience. If you find that a friend or relative is not the best person to talk to, it can be a good idea to make an appointment with a counselor. Sixth, reduce or eliminate alcohol consumption. Though alcohol initially provides a way of escape from feelings, the result over time is that alcohol is a depressant, and adding something of that nature to your experience will not be helpful. Seventh, sometimes Seasonal Affective Disorder is serious enough that medication is required. This should be discussed with your primary care physician at your checkup, and can be considered if other treatments have not worked. Finally, celebrate small victories. Celebrate the fact that each day has a little more light. Celebrate the days it is sunny. Celebrate the weekend when it comes. Do some things to lighten your mood and count your blessings. Your perspective can be just as important in your defeat of Seasonal Affective Disorder as all of the things listed above. Be patient with yourself and count the days until spring.
Be encouraged! Last year a law was passed to change daylight savings time in spring and moved it up into March we should have much longer days by mid March, instead of mid April! Keep in mind that more light alone will not help immediately. Sometimes people expect too much right away, and they find themselves more discouraged because they didn't 'snap out of it' when the weather changed. Once again, be patient with yourself, and let yourself slowly come out of it. Patience can be the key to a better outlook. If you find that you are well into warmer weather without changes in your mood, it may be more than Seasonal Affective Disorder. It may be a good idea to make an appointment with a counselor. Another good idea is to make notes and keep track of emotions and symptoms. It can be helpful from year to year to be reminded of the 'usual' way that Seasonal Affective Disorder has impacted you so you can judge from year to year how you and the treatments you have tried have helped. However, if you or someone you know is ever depressed to the point of feeling suicidal, please take yourself or your loved one to the hospital or call 911. It is much more important to be alive than not want to impose. Do not be afraid to ask someone if they are suicidal. We are not able to talk people into being suicidal just by mentioning it. Encourage them to be honest, and do what is best for them. Seasonal Affective Disorder can change your plans for you this winter, but it can be treated with some small changes in lifestyle. Know that you are not alone, and you can be helped!
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