MIND YOUR MENTAL HEALTH THIS WINTER
Even though Michigan is known for its frozen lakes, abundant snowfalls and plummeting temperatures, most people fall into one of two categories: They either love winter and all the unique outdoor opportunities it brings or they avoid the cold and snow by hibernating inside as much as possible.
For many, Daylight Savings Time in November marks the end of sunshinefilled fall days and the beginning of cloudy, gloomy winter skies. That, combined with a lack of both social and physical activity, can lead some people to develop Seasonal Affective Disorder (SAD), said Dr. Ron Samarian, chief, Psychiatry, Beaumont Hospital, Royal Oak. The condition is even more prevalent among individuals who have depression or bipolar disorders.
While the change in seasons ushers in less daylight and more cold, it can also impact our moods and overall mental health sometimes more than we realize.
“Weather does have an impact,” said Samarian. “If you love the snow and skiing, then winter may perk you up, but if you don’t like the cold, the lack of sunshine and the decreased amount of daylight can have the opposite effect.”
SAD is often more than just the “winter blues.” According to the Mayo Clinic, it is a type of depression that can linger for months. The effects include less energy, a tendency to want to sleep more and increased moodiness.
You may also be affected by SAD, said Samarian, if you:
• Become depressed
• Crave carbohydrates and sweets
• Lack concentration This winter has been particularly challenging for many because of the COVID-19 pandemic. Specific strategies used to help mitigate the spread of the virus may enhance feelings of isolation for some people.
The key to managing the impacts of SAD is recognizing its symptoms and taking steps to lessen its effects. There are a number of treatment therapies that sufferers can employ to boost their spirits and feel better throughout winter. Many involve self-care and participating in activities that you enjoy.
Exercise can also help, said Henry Ford Health System behavioral health therapist Kathleen Quaile, who practices at the Seville Behavioral Health Center in Clinton Township.
It gets the blood pumping and releases endorphins that make you feel good. Walking, jogging and crosscountry skiing are also fantastic ways to connect with nature and enjoy the feeling of fresh air during a season when most of our time is spent outdoors.
“If there is sunshine, go out and enjoy it,” said Quaile.
Light therapy, or exposure to artificial light, is a good option to boost your energy level and ease symptoms when the stretches of cloudy days seem to go on forever. Light therapy boxes and lamps can be purchased in stores and online.
Samarian said other steps you can take include:
• Exercise, especially outdoor activities like hiking
• Revisiting old hobbies, like baking and crafting
• Medication
Quaile suggested the following actions:
• Maintaining a schedule and not oversleeping
• Taking Vitamin D
• Talking to a therapist
• Journaling your feelings
• Meditation and yoga Quaile added that it is important to stay socially connected, even if you aren’t able to get out visiting friends or family in person. Scheduling Facetime and Zoom calls are a good way to achieve this. Pets can also be comforting companions, she said.
If you notice changes in your sleep or appetite, find yourself withdrawing from activities you enjoy or if family members and friends are commenting about your disposition, it may be time to see a mental health professional.
It’s important not to ignore how you are feeling by putting on a brave face for the world. There has been a national conversation on the importance of mental health in recent years, which has been highlighted by the COVID-19 crisis. Most stigmas that surround seeing a professional for mental health reasons no longer exist and sharing how you feel opens you up to receive additional support from those who care about you.
Occasionally, it can be confusing to know if you are dealing with SAD or holiday sadness from missing loved ones who are no longer to celebrate this happy time of the year with us. SAD does tend to be habitual, meaning it will return year after year, and lasts until the weather warms in the spring.
Early intervention is essential. For many people, their family physician is a good place to start. Talk to him or her about your concerns and see what ideas, guidance and resources they have to offer.