Sometime in late September or early October, I start to sing to myself, "Hello darkness, my old friend..." This classic tune from Simon and Garfunkel somehow perfectly encapsulates the way I greet the shorter days of winter. Some years, I breeze through the winter months almost unaffected by the harshness the season brings. Other years, I wear a heavy blanket most days. Every task seems hard, and the good things are muted a little bit.
While my experience with mood changes over the winter months is pretty mild, nearly 5% of the American population meets the diagnostic criteria for Seasonal Affective Disorder (SAD). SAD is a type of depression that occurs seasonally, usually in the fall and winter. However, some people actually struggle with the longer days of summer or, in certain climates, the persistent rain and gloom of spring. Those afflicted by SAD often feel hopeless, tend to withdraw and isolate, experience changes in appetite, and suffer from disturbed sleep.
I suspect that many more people are affected by the short days of winter in what I would refer to as "sub-clinical SAD," meaning they have some of the diagnostic criteria for SAD but are able to manage the symptoms for the most part. Most winters, you could put me in that category. Fortunately, there are ways to coexist with winter's seasonal changes. Experts believe that lack of exposure to sun and light is a leading cause of SAD. To mimic early morning light, we can use a Happy Lamp. (Happy Lamps are effective and safe for most individuals but contraindicated for those with certain mood disorders, so always check with a health provider before using.) Because of the lack of sun, it may also be a good idea to supplement with Vitamin D or increase your current dosage if already supplementing. Daily moderate exercise is another way to fight the winter blues; a 20-minute walk in the morning sun is all you need to feel the benefits. For those suffering from clinical levels of SAD and experiencing hopelessness and desperation, they should reach out to a provider ASAP. There is help, and you do not need to suffer.
I feel like every winter I learn to coexist with "my old friend." I have shifted the way I think about winter; it is not my enemy, but an old acquaintance that will surely visit me every year. This mental reframing is what is known as Cognitive Behavioral Therapy or CBT. Winter is neither good nor bad; it is our thinking that makes it so. Winter is a natural time to feel an energetic downshift. We are like other mammals that need to rest and retreat if we can.
Comments