KIRKSVILLE, MO — As daylight fades and temperatures drop, some people notice their mood taking a dip too. Doctors say that change could be more than just a case of the winter blue’s.
Seasonal affective disorder (SAD) is a form of depression that tends to occur as seasons change—especially in late fall and early winter.
“So seasonal affective disorder typically hits individuals in the fall and early winter, and it has a lot to do with just daylight and lack of daylight,” said Angela Caraway, vice president of Clinical Operations Mark Twain Behavioral Health, in an interview with KTVO.“It’s truly a biochemical change; it’s not just the way we’re feeling. It’s truly what is going on and how our brain is communicating with us,” explained Dr. Justin Puckett, with Complete Family Medicine.
According to Mental Health America, about 5% of Americans experience S.A.D each year, and many more experience the milder version that we call that “the winter blues”.
It’s not just in your head—there’s a physiological reason behind it.
When daylight decreases, your body produces more of the sleep hormone melatonin and less of the positive, alertness-promoting hormone serotonin.
That imbalance can throw off your internal clock and make you feel sluggish, withdrawn or unmotivated.
And for those who already deal with mental health struggles, the season can hit even harder.
“Underlying mental health conditions can lead to that, poor socio-economic conditions, lack of socialization, lack of natural sunlight whenever it’s actually available, lack of good sleep, lack of exercise,” said Dr. Matthew Tochtrop, a psychiatrist with Hannibal Regional Health Systems. “All of those things can predispose people to being more likely to experience depression during the winter and fall months.”
But there are ways to fight back against this seasonal slump.
Doctors recommend getting outside for at least 20 minutes a day, even when it’s cloudy.
Light therapy lamps can also mimic natural sunlight and help reset your internal clock.
And what you eat matters, too.
“I like to call our micronutrients, so things like vitamins and minerals, kind of like the spark plugs for the body,” explained Kristy Taylor, a clinical nutrition manager. “Truly, literally, every bodily process that we have is carried out because of those. Certainly, it is a little bit more complex than that, but it is almost like if one of those spark plugs is not working the system and engine cannot be running efficiently.”
Foods rich in vitamin D, omega-3s, and fresh produce can help stabilize your mood and energy.
And staying active, both physically and socially, can make a big difference.
“Doing the things that promote overall body health tends to promote overall mental health. Exercise itself has been shown in several studies to out-compete our medications in certain mental health conditions, so it’s very important,” Dr. Tochtrop adds.
If you’ve made some recommended changes and symptoms persist, experts say it’s always important to talk with loved ones or reach out to a mental health professional.
The winter seasons can come with some darkness, but a few positive habits — and knowing when to reach out — can make the season a little brighter.