Why seasonal depression is about more than the bleakness of winter

“This season is my nemesis,” a friend gruffly told me recently. “I'll just have to wait until spring.” I guess the good news is that at least now the days are getting longer again. But for those of us who don't live in particularly warm and bright parts of the world, winter can be a real mood killer.The American Psychiatric Association states that approximately 5 percent of American adults suffer from seasonal affective disorder (SAD), a condition characterized by “mood changes and depression-like symptoms” and is usually (but not exclusively) associated with winter.

The idea that mental health problems can be worse at certain times of the year seems to make sense. I mean, look outside. desolate, right? However, the concept of seasonal depression is relatively modern. The term is credited to author and psychiatrist Norman Rosenthal and colleagues at the National Institute of Mental Health. I identified this condition in 1984. It joined DSM just a few years later. It remains one of the more mysterious mental health conditions.

“We know very little about the exact origins of SAD,” says Sarah Rollins, a licensed clinical social worker and licensed clinical social worker. Wellness Embodied In Michigan. “Researchers have pointed to several possible causes, including the body clock, vitamin D deficiency, and melatonin.”

As with other mental health disorders, diagnosing SAD requires the help of a professional, but Rollins says, “Common symptoms of winter depression include excessive sleep and cravings for carbohydrate-rich foods.'' These include changes in appetite, weight gain, decreased energy and fatigue, and negative thoughts.”

Like other real and misunderstood disorders such as OCD and ADHD, SAD can become casual shorthand for a variety of self-diagnosed emotions and reactions. There is no clear cause-and-effect relationship that cold weather brings unhappiness. A 29-year study of suicide rates in the United States found that The most common months are April, May, and June.. It's not known as a cold month. And, as a 2019 feature in Johns Hopkins Medicine noted, “These numbers could be two to three times higher than in December, when suicide rates were at their lowest.” There is. Similarly, in his 2018 UK review of psychiatric referrals, he said: Referrals to psychiatric liaison services decline during winter compared to other seasons. ”

Conversely, a recent WalletHub survey lists Hawaii; happiest state in the usa, the decidedly non-tropical states of Utah, Maryland, Minnesota, and New Jersey also ranked highly. And when the World Happiness Report lists the happiest countries each year, the top spots inevitably go to those with the longest, darkest winters on earth: Finland, Denmark, Switzerland and Iceland. , the Netherlands, Norway and Sweden. Perhaps winter itself is not necessarily the problem here.

“If you think about Norway and Iceland, they also have socialized medicine and social determinants of health that make living in our countries a little more 'difficult',” he says. Family Physician Dr. Latasha Perkins. “If you know you can go to the doctor whenever you need to, if you know your basic needs are being met, your baseline sense of well-being is a little bit higher.”

Perkins says you need to “think about the socialization and sociology of the place you're talking about.” When we look at the United States and other ostensibly happy parts of the world, it's clear that dark days may not be so dire if we live in a culture that prioritizes stability and strong social connections. Maybe it's not that dark.

“You don't have to lie on a beach in Hawaii to enjoy the benefits of sunlight,” Perkins says. “Sunlight helps produce vitamin D. Also, the brain has serotonin receptors, and their function decreases with time spent in the sun.” It’s reflected in the snow,” she says. “It's definitely worth getting up, opening the shades, and letting some winter sunshine into your home. 20 minutes of indirect sunlight is a great way to improve your mood.”

Seasonal Affective Disorder is a complex diagnosis, but it still affects millions of people. Millions more experience periods when cold weather and lack of sunlight negatively impact their mood and ability to have fun. However, there are positive actions you can take to get through these difficult weeks.Emily Pagone, Founder and Clinical Director Authentic Growth Wellness Group in Illinoissays that this time of year can often be “a bit sedentary” for many people, so “it's a good idea to hunker down or hunker down in the cold to boost your dopamine levels.” “Spending time in nature, engaging in mindfulness and other spiritual practices.” ”

Pagone says winter is a good time to talk to your doctor or mental health professional to see if there are any changes that could make a difference. “See what their recommendations are going to be in terms of labs, supplements to integrate, making sure you're taking greens, the whole thing that might change because of winter.”

And on those days when the fury of the season keeps us stuck at home, Dr. Latasha Perkins says: “During the winter, I often tell my patients to dance. Turn on some music and get moving. Even if it's an old-fashioned jam, get your sweat on.” Music makes you happy. When you connect with a memory, endorphins are released in your body, which really gets you moving. Perkins also said, “Call someone you haven't talked to in a while. You can spend hours browsing TikTok, and he can call someone you haven't talked to in a while within an hour. People.” Connecting with others will help you overcome dark times.”

Meanwhile, Sarah Rollins suggests trying the Happy Lamp. “These lamps are specifically designed to mimic natural light,” she says. “It's relatively inexpensive and available at major retailers. We recommend sitting in front of a lamp for 30 minutes a day. In front of the Happy Lamp, you can brush your teeth, get ready for work, or watch the TV. It’s also easier to see.”

Want more health and science articles in your inbox? Subscribe to Salon's weekly newsletter experiment notebook.

When the trees are thick and the sky is thick and dark, when you have to put on a coat to see your loved ones, you may be tempted to stay inside until spring. But if you're feeling depressed this season, it's worth taking a look at what's going on. Have you become less active? are you sad? These things can't be helped. And whether it's to alleviate the seasonal blues or feel more comfortable in the days leading up to the next equinox, Pagone says it's worth wearing that coat anyway.

“If someone is feeling that emotion, that's valid, especially when the clocks change and it goes dark around 4:15. But, she added, “It boils down to… The important thing to keep in mind is that all of this is a behavioral activation, getting your body moving before your mind gets too confused and you can't do the thing you've been thinking about for a while, which might just be a walk in the cold. “No matter what type of body you have, use the energy you can, no matter what your body can or cannot do. Go toward what you want to work on,” she says. say. “And let's see what happens.”