By Jennifer Gullickson, MS, LPCC, Behavioral Health

Minnesota winters can be brutal! The commute to and from work/school in the dark, braving the snow and icy roads, and trying to stay active despite the cold can be difficult. If these long Minnesota winters are hard on you, you are not alone! Winter can take a toll on one’s mental health and well-being. If this is true for you, there are ways to help, even if you don’t want to venture out into the cold.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a form of depression, and its onset is often more predictable than other depressive disorders. People who deal with seasonal affective disorder find that symptoms begin or worsen in the fall and/or winter when daylight is shorter, and temperatures dip. Often, people will find their mood and overall mental health improve as the days and sunlight last longer. Some individuals experience SAD in the summer months as well; however, it is more prevalent in the fall and winter months.

Signs of SAD

• Depression that doesn’t lessen from day to day
• Disinterest in things you typically enjoy
• Low energy and trouble sleeping
• Changes in weight or appetite
• Difficulty focusing on daily tasks
• Thoughts of death or suicide

Other symptoms may include oversleeping, low energy/motivation, or craving high-carbohydrate foods, leading to weight gain. The good news? There are many things you can do to address your symptoms. Keep reading for tips to navigate seasonal depression.

Prioritize Yourself and Stay Connected

If you have concerns about possible Seasonal Affective Disorder or any other mental health symptoms, talk to your doctor or seek mental health services. By advocating for yourself and sharing your struggles aloud, you will likely feel some relief. If you and your doctor agree that counseling is the best route, they can refer you. Keep in mind, you do not need a doctor’s referral to initiate mental health services. If getting out in the winter is a challenge, telehealth visits may be available to you.

It’s easy to become more isolated during the winter months, especially following the holiday season. Staying connected with friends and family is vital to maintaining and improving mental health! Be proactive and set a date or a specific day of the week to get together with friends or family. Make it more impactful by finding ways to move your body – a walk-and-talk through the mall or school, trying something new like ice skating or snowshoeing, or trying a new fitness class together. Check out your community education pages for possible classes or enrichment events that might spark your interest! If seeing people in person is not an option, enjoy a coffee date over FaceTime or Zoom, and make an effort to call or text one another to check in occasionally.

Light Therapy and Dawn Simulators

Symptoms of SAD may be improved by using light therapy—sometimes referred to as a “SAD Light” or “Happy Light.” These electric light panels mimic natural outdoor light and elicit a chemical change in the brain that can positively impact mood. The best time to practice light therapy is within the first hour after waking up. Incorporating light therapy into your morning routine, for example, using it while getting ready for the day, reading the morning paper, or enjoying a cup of coffee or tea, will make it more practical. Many people find light therapy to be effective in relieving SAD symptoms. Medication or psychotherapy may also be helpful when symptoms are more disruptive.

Investing in a dawn simulator alarm clock can help people with SAD symptoms. Dawn Simulators produce light that gradually increases in intensity, similar to the sun, versus waking you with beeping or music. Choose one that provides full-spectrum light, closest to natural sunlight. Keeping a consistent and predictable sleep schedule can also help alleviate symptoms of seasonal depression.

Vitamin D and Nutrition

In addition to using a Happy Light or a similar product to mimic sunlight, have your vitamin D levels checked—low vitamin D can affect mood. If you are able to get outside, you can increase your vitamin D by just 10-15 minutes of direct sun exposure per day (not through a window).

Whether your depression is seasonal or year-round, good nutrition and vitamins can also help. Check in with your doctor to determine the best course of action. Alcohol can also impact depression, so you may want to consider cutting down or avoiding alcohol use altogether over the winter months.

Reconnect With Yourself

Your typical go-to activities may not be an option in the winter, or you may find you just aren’t enjoying them as much as you usually do. It is easy to feel stuck and avoid things altogether. Starting small, focusing on one step at a time, can be helpful in rediscovering motivation or enjoyment in activities. Take some time to think about or write down 2-3 things you want to try. If you want to mix it up and do something out of the ordinary, try something new. Mindfulness activities can help you find balance and regain the mind-body connection. Mindfulness apps or meditation videos on YouTube can be a great way to get started, start small, and work your way up! Practicing self-care by listening to your favorite music, watching a funny movie, taking a bath, etc., can also be a great way to reset.

How will you take care of yourself this winter? Make a plan, even if the only step is reaching out to your primary care physician or a mental health professional for support!