As the sun sets earlier, depression can hit hard. Here’s how to get a positive mindset | Opinion
Tuesday has become a day I look forward to every week. It’s not just because it’s Taco Tuesday. (Who doesn’t love a good taco?) I also go to yoga on Tuesdays. Yoga allows me to reset and fill my cup for the rest of the week. Lately, I’ve noticed our teacher giving us little reminders of the changing seasons and how the days are growing shorter. When she raises the blinds after savasana, the dwindling rays echo her sentiments: Winter is coming.
As we begin to feel the onset of cooler weather and the end of daylight saving time brings earlier sunsets, many of us might start to experience symptoms of seasonal affective disorder or SAD. SAD, as defined by the Diagnostic and Statistical Manual of Mental Disorders, is a type of major depressive disorder that occurs at the onset of the season, typically as the cooler, darker weather sets in. According to Medline Plus, up to 3% of the general population is affected by SAD each year. Those already impacted by major depressive disorder and bipolar disorder are at greater risk of experiencing seasonal depression.
So, what does SAD or seasonal depression look like? Symptoms are similar to other forms of depression, such as feeling sad, hopeless or listless all day every day, with no interest or pleasure in things you used to enjoy. Depression is known for zapping energy, motivation and concentration, and a lot of folks just want to eat and sleep, which can lead to weight gain. Feelings of guilt and worthlessness tend to show up after the energy is gone. This can be exacerbated by responsibilities and life duties piling up.
I’ve also noticed that most of my clients suffer as summer wanes. Each year, I see the symptoms emerge earlier and earlier. According to recent data analysis conducted by Thriveworks, instances of seasonal depression are set to peak in the first week of November 2024. Proactively preparing for the onset of SAD is a great way to combat and find ways to ease the effects of the season.
Now that we know what SAD looks like and when it’s most likely to hit, here’s what we can do to prepare:
Light therapy: There is a variety of therapy lights available to purchase. A therapy lamp can be used within the first hour of waking to help stimulate and cue the brain to create all the right chemicals to get the day started.
Psychotherapy: Talking to someone about symptoms, gaining validation, tools and techniques to cope can counter the effects.
Getting active: Challenge yourself to exercise more. Staying active is a great way to stave off the winter blues.
Find ways to get out of the house: Make the most of the mild weather by participating in seasonal activities. Kansas City offers a variety of pumpkin patches, haunted experiences and the Renaissance Festival, just to name a few.
Medication management: There is a variety of medications that can be helpful for this condition, including vitamins and supplements. Should you feel you’re in need of this kind of support, talk to your doctor.
Accumulate positive experiences: This is a skill from dialectical behavior therapy. It is done in both the short and long term. Short-term experiences happen in your daily life — things such as walking your dog or reading your favorite book. Long-term experiences mean planning trips and experiences in the future, such as warm destination vacations in February.
With the days growing shorter and cooler, I’ve grown to appreciate my Tuesdays even more. Having something to look forward to, like taco night and yoga, helps to keep me grounded as the seasons shift. As we march toward the winter months, find activities you enjoy, fill your cup and keep yourself in a positive mindset for the season ahead. The sun setting sooner doesn’t mean we can’t find a little sunshine in every day.
This story was originally published November 5, 2024 at 6:01 AM with the headline "As the sun sets earlier, depression can hit hard. Here’s how to get a positive mindset | Opinion."