Winter Blues, Seasonal Depression, and SAD: I Need Some Sunshine in My Life!

As I write this it is a gray day in the middle of January. The sky has been releasing a wet wintry mix. I can’t help but long for summer.

If you are like me as Autumn draws to a close and the sun is going to bed earlier and earlier, you start to feel depressed. I already have a diagnosis of depression but in the winter my symptoms tend to get worse. My motivation is low, as is my energy.

What is Seasonal Depression?

According to the Mayo Clinic, “Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons — SAD begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody.” According to a quick google search SAD, seasonal depression, and the winter blues are synonyms.

Other symptoms include:

• Feeling sad, cranky, or hopeless
• Less energy and fatigue
• Trouble concentrating
• Change in appetite
• More desire to be alone
• Thoughts of suicide
• Change in weight
• Trouble Sleeping

Even with a much-needed increase in one of my medications I am feeling some of these symptoms including fatigue, wanting to be alone, trouble concentrating, and crankiness.

Whatcha Gonna Do About It? Treatments for Seasonal depression

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As I have mentioned, I am on medication and have had my dose changed to deal with the increase in depressive symptoms. I also use a light box when I eat breakfast in the mornings. A light box is a special super bright light that imitates the sunshine. I do think this helps and I would benefit from a longer session in front of the light. I recommend that you look into this.

I meet with my therapist twice a month. I have been in therapy for years and years and still see one bi-weekly. I always feel so much better after my sessions. Therapy gives me the opportunity to see things from a fresh vantage point and develop strategies to help manage difficult situations.

I also pray and meditate. Finding ways to connect with God keep me from falling into despair or hopelessness. I know that I am loved unconditionally and that I matter because I am a child of God.

Taking walks with my dog and playing outside with my sun allow me to release a few endorphins by being active and to soak up a few rays of winter sun. I am very thankful for these little creatures because they give me motivation to get outside and get moving. Yesterday when I took the dog out for a walk, he decided to chase the leaves blowing in the wind. That made me laugh which is also good for boosting the mood. Then my son forced me to pick up my pace to a jog as we ran around pretending to be animals!

Every person is different, and I highly recommend that you talk to your doctor or mental health professional for individualized advice, but these are the things that are working for me.

Until I find myself laying on the beach again, I am going to keep my chin up.

Here are my main sources of information for this articele:

Seasonal Depression (Seasonal Affective Disorder) Symptoms, Causes, Treatments (webmd.com)

Seasonal affective disorder (SAD) – Symptoms and causes – Mayo Clinic

Here is database for searching for a therapist. You can also get a referral from your doctor

Find a Therapist, Psychologist, Counselor – Psychology Today

Here is another post I wrote on depression:

Depression, a Familiar Companion – J & K Dream On (jandkdreamon.com)