‘You’re not alone’: Navigating seasonal affective disorder

PROVO — For Laura Luis Ortega, writing poetry is therapeutic.

“Putting your emotions down on paper is a kind of release,” she says.

The mother of two found it as a way to express her feelings and cope with the cold winters after immigrating to the United States from Mexico.

“It was always gray. It was just so hard,” she said. “No matter how much sleep I get or how well I’m doing with my job, my partner, or my kids, I just end up feeling sad.”

seasonal affective disorder More than 11 million Americans are affected, and Utah has one of the highest incidence rates in the nation.

“Our body clocks get a little thrown off. In the winter, they slow down a little, leading to a desire to hibernate,” says Carrie Jackson, a clinical mental health counselor and clinical manager at Evolution MD. “Most of the time, you’ll notice that you’re feeling down, your energy is low, and you’re losing interest and enjoyment in things, even things that you normally find enjoyable.”

Symptoms of seasonal affective disorder usually appear around early November and peak in January or February, after the holidays, Jackson said.

“We look around and say, ‘There’s nothing else left on the calendar to do, at least nothing that looks fun, but we still might have three more months of cold weather. ‘There is,’ she said.

Jackson said medication and talk therapy can help treat seasonal depression and light exposure. Natural light in the morning is best, but using a light box can also help.

“About 50 percent of people will see symptom remission with light box therapy,” Jackson said.

Other ways to combat symptoms of seasonal affective disorder are to eat a balanced diet, stay active year-round, and participate in hobbies.

“Identify what fun things you want to do and make sure you put them on your calendar,” Jackson says.

Luis Ortega also found solace through running and competed in several races.

“For me, the mountains are just a quiet place, a place where you can just connect with nature,” she says. “This is a form of therapy for me. Running has made me feel more confident in myself.”

Whether she’s on the trail or sitting at her typewriter, she’s learning to embrace her emotions.

“In my poems, I talk about crying and cleansing the soul. You have to go through a little pain for your wounds to close,” she said. “You are not alone. Find someone who can help you, because they are out there.”

If you think you are experiencing symptoms of seasonal affective disorder, talk to your doctor.