Coping With Winter SAD – Helpful Tips
Itโs been a great fall season in West Michigan! The weather has been warm and sunny with very little rain, and it has lasted through October. The sunny days and cooler nights have created great colors in the foliage. Almost any day, a person could go outside and enjoy the fresh air and scenery of the fall. However, now weโre in early November, and the rain and winds have brought down the colorful leaves, and the daylight hours are lessening every day. To boot, we turned our clocks back, and the darkness of evening comes earlier every day. The bare starkness of the trees against an often gray sky occurs several days a week. A transition to winter has begun, and we experience cooler weather with less bright sunlight. This transition can bring contentedness from the slower pace, but for many, it brings a sense of impending doom.
Winter SAD (Seasonal Affective Disorder)
This article is focused on those of us who experience a sense of impending doom as the cooler weather and darker skies transition to full-blown Michigan winter. The dread of a long, cold season is called Seasonal Affect Disorder (SAD). What an appropriate acronym, as those of us who experience this mood disorder feel sad!
SAD has been defined as a mood disorder that causes people to experience depressive symptoms at the same time each year. The keywords here are โsymptomsโ and โsame time each year.โย These symptoms stick around longer than two weeks and most usually occur in the fall and winter. (There is a similar mood disorder that some people experience in the late spring and summer, too.)ย Winter SAD is usually experienced by adults and is more prevalent in women than men.
Reduction of Sunlight
Research on SAD informs us that we humans have brain changes that occur with the reduction of sunlight. It is reported that the production of melatonin and serotonin in our brains changes as access to sunlight decreases. Any time our neurotransmitters (message communicators in the brain) shift, we experience mood shifts. Melatonin helps with the timing of circadian rhythms and has been found to increase when there is more darkness. Conversely, serotonin has been found to decrease during periods of darkness. A lack of serotonin plays a role in depression, anxiety, and other mental health conditions. Researchers say that this shift may be part of the causation of winter SAD.
What Can We Do to Manage Winter SAD?
In the case of winter SAD, I am reminded of an old saying, โYou may not be able to change your reality, but you can change how you deal with it!โ People experiencing winter SAD report a mix of unpleasant feelings and sensations. Reported symptoms are:
- Sadness
- Irritability
- Fatigue & lethargy
- Frequent crying spells
- Difficulty concentrating
- Sleeping more than usual
- Lack of energy and decreased activity
- Social withdrawal
- Craving sugar & carbohydrates
- Weight gain
- Headaches
So, what can we do to cope with those unpleasant symptoms? It is known that all people experience some level of slowing of energy in the winter months, and symptoms of SAD run on a continuum. Some folks with SAD present mild symptoms, and some folks experience greater disruption in their daily lives. A few key factors to keep in mind about winter SAD are we can plan and prepare ourselves for a possible episode.
If you have experienced mood changes in the past at about the same time last year, it may well happen again. You plan for vacations, upcoming events, and household moves; you can also plan for how you will cope with winter. As a rule, we function better physically and mentally when we have regular patterns of self-care and good, solid support systems. A judgment-free attitude towards our feelings is also helpful.
Here are some helpful tips for dealing with Winter SAD:
- Learn about SAD and its symptoms.
- Increase your physical exercise.
- Get yourself out in the sun. If you canโt get outside, sit in front of a window where the morning sun shines in and feel the warmth.
- Increase your socializing outside of work or at home.
- Listen to your self-talk. What kind of messages are you telling yourself?
- Share your thoughts and feelings with people close to you.
- Try an activity you have never done before.
- Take a brief break from your day-to-day schedule or plan a getaway.
- Actively apply problem-solving skills youโve learned along your way through life.
- Ask other people how they get through a Michigan winter.
If you believe you are experiencing symptoms of SAD that are disrupting your ability to function on a regular basis, contact your physician. Discuss your most concerning symptoms and ask about light therapy, taking Vitamin D, and even using an antidepressant and talk therapy.
How Does all the above impact those in the recovery community?
Research tells us that 20% of individuals with SUD are likely to experience winter SAD, and 20% of those with mood disorders like SAD are likely to experience substance misuse issues. If you are someone in early recovery from an SUD, you may experience SAD for the first time now that you are not using your substance. If you are someone with a family member in active addiction, you may also experience mood changes.
Both these situations are high-stress, and managing stress well is necessary for your day-to-day life. Itโs time to brush up on some treatment or support group recovery tools. Itโs not a shortcoming to experience winter SAD; itโs likely a consequence of neurotransmitter shifts, and just like an addictive disease, we can influence the outcome. Try some of the suggested techniques; they will help! Autumn is also a great time to read the SERENITY PRAYER and apply it to your situation. We canโt change what your brain did (one of the things you cannot change), but you have the tools (wisdom) to improve the quality of your life!
Happy Wintering!
If you or a loved one feel your recovery is at risk or are struggling with addiction, eating disorders, or a mental health condition, donโt wait to change your life. Click the link below to speak with an admissions specialist about our programs.
