?More than Just the Winter Blues: How to Manage being SAD

It’s that time of year when many of us might find ourselves falling into a seasonal funk. The first reason may be the very rude jolt we experienced walking outside at 5pm into total darkness last month. And, if you are like me, your mood plunged into total darkness immediately thereafter. Whhhhhhyyyyy do we still change clocks???? But that’s a different blog.

The reality is that the time change and the pending holiday season can be a mental health one-two punch in the gut for many. The holidays bring their demand for cheer. A demand that’s not all too realistic as we navigate family dynamics, year-end work stress, and the general busy-ness of the season. And if you’re prone to seasonal affective disorder (SAD), the "winter blues" or experience social anxiety, the expectation to meet each day with holiday cheer can make for a pretty tough time of the year.

It can be comforting to know that you’re not alone and there are ways to alleviate some of the weight you find yourself carrying around the holiday season.

Feeling SAD?

Let’s start by discussing seasonal affective disorder (SAD), which is a type of depression that occurs in late fall and winter that has to do with the lack of sunlight. Having shorter days and longer nights during fall and winter can disrupt a 24-hour clock inside our bodies called the circadian rhythm.

About one in 20 people has SAD – if you have it, you may feel sluggish or depressed, oversleep, overeat, gain weight and be uninterested in doing things you previously enjoyed. With SAD, the "feeling" of sadness and depression encompasses your entire being. Seasonal Affective Disorder affects the daily life that needs to be maintained and is something that can be medically diagnosed.

Many more people have “the winter blues”, where you feel a temporary form of sadness, like feeling down in the dumps but does not affect your ability to function on a day-to-day basis. Overall, the winter blues are temporary, unfortunate, and do not need to be medically diagnosed.

Here are solutions to consider:

Light Therapy: Since the absence of light is one of the reasons people feel more sluggish or depressed in the winter months, consider light therapy as a treatment method. That could be something as simple as taking a walk during daylight hours - especially when it is sunny outside. Or, if the outdoors are too cold to bear, a more suitable option could be to purchase a specialized artificial light for your home; these are particularly effective if you use them in the morning.?

BONUS TIP: Light therapy is eligible for reimbursement with a flexible spending account (FSA), health savings account (HSA) or a health reimbursement arrangement (HRA).

Healthy Diet: Another solution that is more in your control is to try to maintain a healthy diet, as it is critical for both physical and mental health. There's nothing wrong with indulging in comfort foods, but do so in moderation. I know I find some of my favorite desserts within arm’s reach a lot during the holidays but if I overdo it I certainly feel a negative effect. You’ll likely find a vegetable-packed salad or a hot bowl of soup gives you much more energy throughout the day. While we’re talking diet, you want to ensure that you’re consuming foods that are high in Vitamin D, as it's proven to be helpful to combat SAD. If you’re not receiving a high enough does from your food, consider purchasing a vitamin D supplement.

Talk Therapy: Sometimes, discussing your feelings and experiences with a professional therapist, a social worker, or a psychiatrist can help you get through these darker days. Therapy can also teach you to recognize triggers and adopt coping skills for anxiety and depression. Cognitive behavior therapy has, in particular, has shown promise in treating SAD. Project Healthy Minds, Iona Mind, BetterHelp, and the Crisis Text Line can all offer options.

Get Immediate Help in a Crisis

Call 911 if you or someone you know is in immediate danger or go to the nearest emergency room.

988 Suicide & Crisis Lifeline

Call or text 988; Llame al 988 (para ayuda en espa?ol)

Use Lifeline Chat on the web (English only)

The Lifeline provides 24-hour, confidential support to anyone in suicidal crisis or emotional distress. Call or text 988 to connect with a trained crisis counselor.?

Veterans Crisis Line

Use Veterans Crisis Chat on the web

The Veterans Crisis Line is a free, confidential resource that connects veterans 24 hours a day, 7 days a week with a trained responder. The service is available to all veterans and those who support them, even if they are not registered with the VA or enrolled in VA healthcare.

The Trevor Project

The Trevor Project's mission is to end suicide among lesbian, gay, bisexual, transgender, queer & questioning young people. If you are an LGBTQ young person in need of support, reach out to one of their crisis counselors, available 24/7.

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As always, thank you to Rachel Dix-Kessler for her assistance.

Maryalice has been leading, coaching, and generally encouraging people for over 30 years in the fields of hospitality, human resources, and training & development. Currently, she is the Vice-President of Administration & Talent for QED Investors.