The air gets colder, the wind gets frosty, and many people are inside most of the time. Winter begins Dec. 21, and with it, up to 5% of people are affected by seasonal depression, according to Mental Health America. That’s roughly 16 million people.
Seasonal depression is a category of depression, often referred to as Seasonal Affective Disorder, or SAD. This type of depression occurs during seasonal changes, usually late October or November. The symptoms of SAD include: persistent sadness, oversleeping, food cravings or weight gain, irritability, lack of interest, difficulty concentrating, and social withdrawal. These symptoms often start in the fall or winter and improve in spring, but can also occur in summer.
Other key signs include feeling hopeless, guilt, fatigue, or having thoughts of death or suicide. According to the Mayo Clinic, “The reduced level of sunlight in fall and winter may cause winter-onset seasonal affective disorder (SAD). This decrease in sunlight may disrupt your body’s internal clock and lead to feelings of depression.” They also note that the lack of sunlight can reduce the brain’s serotonin levels, which can adversely affect people’s moods and emotions.
If you think you might be suffering from SAD, here are some things that may help you cope.
- Pick up a new hobby
Anybody can explore new hobbies such as drawing, crocheting, reading, cooking, and yoga. These small, simple activities can help stimulate the mind and keep you busy during this winter season. YouTube is a good place to start for how-to advice if you are starting a new hobby. Just make sure you set a timer so you don’t find yourself doom-scrolling on YouTube or other social media for hours.
2. Go outside
Though it is cold, you can actually still have fun outdoors. You can go on a hike, play in the snow, or just sit outside and enjoy the cold air. This can help you connect with nature and take a breather.
Go shopping for winter clothes, decor, or Christmas gifts. Or you can bundle up and go for a walk at Pleasant Grove Park or the Woodlands trails at FCHS.
3. Try light therapy
Keeping your house and room warmly lit can help improve your mood, since reduced sunlight can cause a drop in serotonin levels and trigger depression. Since the winter can be cold, cloudy, and dark, having a lamp or fairy lights on in your room can lighten or stabilize your mood.
If the sun comes out and it is warm enough, take the opportunity to sit in the sun–even if only for a few minutes–or go for a walk. Just be outside as much as possible, as the sunlight can have many positive effects. For example, being outside for 20 minutes can increase your Vitamin D levels and boost your serotonin levels.
4. Hang out With Family and Friends
When you’re feeling down, being alone tends to make such feelings worse. Now is not the time to hole up in your room on your phone. Instead, spending time with a friend or family member can help keep you on your feet and with your eyes off your own problems. Take photos, eat lunch together, have a binge-watch with someone you know, or simply FaceTime a friend. Take up a hobby with friends, such as painting or crocheting, go shopping with a friend, or get outside to play a sport together. All these things can help you feel connected, as well as elevate your mood.
5. Spend Time with an Animal
If you have a dog, cat, bird, or other pet, spending more time with them can help lighten your mood. Whether that is snuggling up on the couch or bed to stay warm, or throwing a toy for your pet to chase, you’ll keep both you and your pet engaged and focused on something other than yourself.
If you don’t have a pet to snuggle up with during the holiday season, consider volunteering at a local rescue shelter. It will get you out of the house while helping animals in need. For information about the Fluvanna SPCA, including how you can volunteer, see this recent article on the Fluco Beat.
