Director's Corner

Rachel Rothwell, LCSWC

Syretta R. James, Ph.D.

November: Winter Blues, Holiday Boos, or Seasonal Affective Disorder?

The end of the year represents a complicated time. Not only is there less daylight, but there is also an unspoken busiest that comes with sudden unsettling urges to finalize affairs, set new plans, and move forward to the year ahead. There is often so much to be accomplished that many people feel overwhelmed and are unable to focus. In addition, the loss of light contributes to feelings of fatigue and low motivation. While these feelings are generally temporary, some people experience more permanent challenges that are characteristic of a syndrome commonly referred to as Seasonal Affective Disorder or SAD.

What is Seasonal Affective Disorder (SAD)? 

SAD is a type of depression that typically occurs when the seasons change from fall to winter. Some people also experience SAD symptoms in the summer, and this type of depression is referred to as summer depression. Some typical symptoms of SAD include:

• Low energy and low motivation 
• Poor sleep, including frequent waking or oversleeping
• Irritability
• Loss of interest in activities that you typically enjoy
• Feeling sad or down most of the day 
• More food cravings, weight gain, and overeating 
• Difficulty with focus and attention 
• Feelings of worthlessness or hopelessness 

What’s the difference between SAD and Winter Blues? 

Although SAD is similar to the Winter Blues, SAD is a form of depression, and the Winter Blues is not. The Winter Blues is a bodily reaction to changes in the amount of sun individuals are exposed to on a daily basis. In most cases, the symptoms associated with Winter Blues are much milder and do not occur on a consistent schedule. In addition, individuals who experience the Winter Blues typically do not report functional impairments related to work, school, or social involvement.

How can you manage SAD symptoms? 

The Mayo Clinic offers some useful interventions for individuals experiencing SAD symptoms, and some of those interventions are detailed below.  

• Engage in light therapy by creating a brighter home and/or office environment. This can include using more lights or opening up blinds for more sunlight during daytime hours. 

• Establish a grounding routine by spending more time outside deliberately engaging in activities that connect to the earth or environment. A list of grounding techniques can be found at choosementalhealth.org by clicking here.

• Schedule social time by holding special events with friends or family members. If you are unable to be in the same room, plan virtual social events with your friends.

• Get up and move by adding exercise to your daily routine. Your routine does not need to include intense movement but should include stretch, cardio, and muscle training movements.

• Talk to a mental health provider about symptoms or seek out mental health treatment if the symptoms last longer than 2 weeks. For short-term treatment options, consider contacting employer-sponsored resources such as the employee assistant program (EAP) or mental health resource groups.