Winter Melancholia

By: Cole Rinne

Seasonal Affective Disorder (SAD), is a form of depression recurring in the Autumn and Winter attributed to lack of sunlight. SAD can affect those who are otherwise mentally healthy or can exacerbate issues in those who are already depressed. The shorter and weaker days in Winter and Autumn promote a lack of vitamin D (the sun is our main source). This is coupled with the fact that people are less inclined to go outside when the weather is cold, and therefore receive even less sunlight.

Furthermore, a change from long to short days may cause a disruption of our natural circadian rhythms. This combined with a lack of daily structure around the holidays creates an environment ripe for depression.

5-10% of people will experience SAD in a year. 80% of these people will be women. Women are more affected by SAD because of estrogen fluctuation related to winter.

Recognizing SAD

You can recognize signs of Seasonal Affective Disorder in others as well as yourself. This being said, the best way to determine if a close friend or family member is dealing with depression is by asking outright. Although this conversation is awkward, people dealing with SAD will be grateful that someone cares enough to reach out.

Symptoms of SAD

Loss of energy

Loss of interest in hobbies

Irritability

Mood swings

Loss of Appetite

Anxiety

Overall bad mood

Craving Carbohydrates

Dealing with SAD

It is important to remember that since SAD has tangible causes it is easier to treat than depression caused by a chemical imbalance. Here are some strategies to make the dark months more bearable.

Take Vitamin D

Because SAD is caused in part by a lack of vitamin D, taking it can be beneficial. Talk to your doctor before doing so.

Get a Sun Lamp

Vitamin D alone may not be a sufficient replacement for lack of sunlight, as our bodies naturally crave the sensation of the sun. Spending time under a sunlamp daily can be a stand-in. Using a Sun lamp will not increase your vitamin D levels or give you a tan.

Move To Florida

At the time of writing this, it’s 80℉ in Miami. In January the city has an average high temperature of 73℉, with an average low of 65℉. Don’t be afraid to give up completely on Rhode Island winters.

Consider Therapy

Therapy, although stigmatized, is a great way to cope with depression. Consider tela-therapy if an available therapist is too far away.

For Your Consideration

Seasonal depression, by definition, doesn’t last forever. It is manageable and preventable! Furthermore, many other people are going through the same thing and will be of great comfort.