Seasonal Depression and the Winter Blues
As the days grow shorter and temperatures drop, many people notice changes in their mood, energy, and motivation. While it is common to feel a little less energized in the winter months, some individuals experience symptoms that are more intense and longer lasting. This is often referred to as seasonal depression, also known as Seasonal Affective Disorder or SAD. Seasonal depression typically begins in late fall or early winter and improves in the spring. For those living in the Midwest, these symptoms can be especially pronounced.
Why Seasonal Depression Happens
Seasonal depression is believed to be linked to changes in daylight and disruptions to our internal body clock. Reduced sunlight can affect serotonin levels, which influence mood, and melatonin levels, which impact sleep and energy. Cold weather can also limit time outdoors, physical activity, and social interaction, all of which play an important role in emotional well being.
Common Symptoms of Seasonal Depression
Seasonal depression can look different for everyone, but common symptoms include:
- Persistent low mood or sadness
- Fatigue or low energy, even after adequate sleep
- Increased desire to sleep or difficulty waking up
- Changes in appetite, especially cravings for carbohydrates
- Loss of interest in activities you usually enjoy
- Difficulty concentrating
- Feelings of hopelessness, irritability, or withdrawal from others
If these symptoms last for weeks at a time and interfere with daily life, they may be more than just the winter blues.
Why the Midwest Can Make It Worse
Living in the Midwest can significantly increase vulnerability to seasonal depression. Long stretches of gray skies, limited daylight hours, and harsh winter conditions often keep people indoors for extended periods of time. Snow, ice, and cold temperatures can make commuting, exercise, and social plans more difficult, leading to isolation and inactivity.
Additionally, Midwest winters often last longer than expected, with spring feeling far away. This prolonged exposure to low light and limited outdoor time can intensify symptoms and make it harder to maintain routines that support mental health.
Ways to Combat Seasonal Depression
While seasonal depression can feel overwhelming, there are practical steps that may help reduce symptoms.
- Increase exposure to light
- Spend time near windows during the day and try to get outside when sunlight is available, even if it is cold. Some people benefit from using a light therapy lamp, especially in the morning.
- Stay physically active
- Movement helps regulate mood and energy levels. Even gentle activity such as walking, stretching, or at home workouts can make a difference.
- Maintain routines
- Keeping consistent sleep and wake times, meals, and daily structure can help support your body clock and mood.
- Stay socially connected
- It is easy to withdraw during winter months, but staying connected with others is important. Short check ins, phone calls, or small gatherings can help reduce feelings of isolation.
- Be mindful of nutrition and alcohol use
- Balanced meals can support energy and mood. Alcohol may temporarily numb feelings but can worsen depression and sleep over time.
- Reach out for support
- If symptoms feel unmanageable or persistent, talking with a counselor can be incredibly helpful. Therapy can provide tools to cope with seasonal changes, manage stress, and address underlying depression or anxiety.
Support Through the Members Assistance Program
You do not have to navigate seasonal depression alone. The Members Assistance Program offers confidential support and counseling resources for members, their eligible dependents, and retirees.
If you or someone covered by MAP is struggling this winter, please reach out: Members Assistance Program (MAP)
Phone: 630-791-2679
Email: ashleyt@ibew701fbo.com
Support is available during the winter months and throughout the year. The seasons will change, and help is available in the meantime.