Are you feeling like you have less energy now that the days are getting shorter? You may find it harder to do the activities you enjoy, or even just getting up in the morning may be more difficult. Seasonal affective disorder (SAD), or seasonal depression, is more than just the “winter blues.” Maybe you have heard of it before, or maybe you never knew there was a technical term but experience it every year. SAD is a very real experience for many of us as we shift into the darker months.
SAD is a type of depression that often emerges in seasons like fall or winter and is linked to decreased sunlight. This is why our mood, energy, and motivation take a hit—we need sunlight! Other symptoms of SAD may include sleeping or eating more than usual, difficulty concentrating, or sluggishness.
What’s different between depression and SAD is that SAD occurs in a patterned way. Depression includes the same symptoms listed above but continues throughout the year. In the case of seasonal depression, it typically happens during the winter months. You might suddenly (or slowly) start feeling less like yourself. However, once the weather warms up and spring or summer arrives, you feel relieved that you’re back again! It may feel draining, disappointing, or even like a loss of your sense of self as you head into the darker months.
I first experienced seasonal depression during my undergrad. It was my first time moving away from home, and I faced more stress in my environment academically and socially than ever before. In addition to this, the East Coast winters were hitting my body hard. This West Coast girl was struggling to keep herself warm!
During this time, everything just felt heavier and more difficult. I struggled to get out of bed despite having tasks to accomplish that day. While staying home in the evening normally brought a certain joy for a cozy night in, it instead made me feel more on edge. I was more irritable during the evenings and would often mindlessly eat to cope with the irritability and shame for not having accomplished as much as I would have liked.
While everything else in my body felt slow and sluggish, my mind was active and angry. I constantly dealt with thoughts about how I should be able to get out of bed sooner, eat better, or just have more energy in general. My mind became a gross and shameful place to inhabit as my body grew heavier and more exhausted.
For many of us, these symptoms signal that our body has shifted into a different nervous system state. It’s our body’s way of conserving energy and protecting us during the colder winter months. This doesn’t make it any less confusing or frustrating in our day-to-day lives!
An important first step in helping alleviate seasonal depression is to acknowledge and accept these changes. As mentioned, your body is doing the best it can to conserve energy and keep you safe.
When I was in undergrad, what got me through the long and seemingly never-ending winter were the little things. This included taking a warm shower in the morning. I specifically bought a special bar of soap to use on mornings that were particularly rough for getting out of bed. I would notice the feeling of warm water hitting my body, the smell of the soap, and the sensations as I used it. Other activities I did had a similar level of mindfulness, like drinking tea or coloring. I found that these activities helped my body “warm up” while allowing me to focus on the sensations they brought. They also helped clear my mind, and I experienced less shame in those moments.
I am wishing you all the kindness and courage as you brave through these colder and longer days. What you are experiencing is hard, heavy, and oh-so-real. It is my hope that you are able to find moments of warmth and connection with your loved ones.
If you or someone you love is looking for help navigating seasonal depression, Verity Therapy might be the place for you. We offer counseling services for adults, teenagers, couples, and parents for a variety of needs and challenges.
~ Morgan
Comments