Lincoln, NE – As daylight hours shorten, many individuals experience a type of depression commonly known as Seasonal Affective Disorder, or SAD.
The seasonal phenomenon can lead to mild or severe impacts on one’s well-being such as low energy, mood swings, and depression. The Nebraska Department of Health and Human Services (DHHS) encourages Nebraskans to acknowledge the need to maintain positive mental health and to seek support when needed.
“The winter season can be hard. Do not dismiss feelings of sadness as a seasonal condition or wait for spring to resolve mood swings. Help is available now,” said Dr. Thomas Janousek, Director of the DHHS Division of Behavioral Health. “All Nebraskans deserve to feel supported. A valuable, confidential, and free support is the 988 Suicide and Crisis Lifeline. You will receive help from a mental health professional or a trained crisis counselor when you call, text, or chat 988.”
Lack of sunlight exposure is often linked to SAD because it disrupts our body's natural rhythms by disrupting levels of serotonin and melatonin production in the brain. Less sunlight can lead to lower serotonin levels, contributing to symptoms of depression, such as sadness, low energy, and changes in appetite and sleep patterns. During the shorter days of winter, longer periods of darkness can lead to higher levels of melatonin during waking hours, causing fatigue, lethargy, and disruptions in sleep patterns commonly seen in SAD.
In several cases, SAD symptoms appear in late fall or early winter and dissipate in spring and summer. Less commonly, the opposite pattern will occur, and individuals will experience SAD symptoms beginning in spring or summer.
Experiencing a few tough days is normal. If you experience feeling down for several consecutive days or struggle to be motivated to do regularly enjoyed activities, see your healthcare provider.
Symptoms of SAD may include:
- Sad, anxious, or “empty” mood most of the day, nearly every day, for at least two weeks.
- Feelings of irritability, frustration, or restlessness.
- Feelings of guilt, worthlessness, or hopelessness.
- Loss of interest or pleasure in hobbies and activities.
- Social withdrawal.
- Increased fatigue or sluggishness.
- Difficulty concentrating, remembering, or making decisions.
- Oversleeping and daytime drowsiness.
- Appetite changes or unplanned weight changes.
- Physical aches or pains, headaches, cramps, or digestive problems.
- Thoughts of self-harm, death, or suicide.
To combat SAD, consider these proactive steps to boost your mood and support your mental health during this time.
Engage in Regular Physical Activity: Exercise helps alleviate symptoms of depression. Be intentional about incorporating physical activity into your daily routine, whether it is going for a brisk walk, trying out a new indoor sport, or doing a quick morning stretch.
Prioritize Self-Care: Set aside time for activities that bring you joy and relaxation. Read a book, take a warm bath, or indulge in a hobby to practice self-care and maintain your mental well-being.
Seek Social Support: Stay connected with loved ones and friends. Reach out to them regularly for in-person or virtual hangouts, phone calls, or outdoor activities. Connecting with others can help combat feelings of isolation, worthlessness, and loneliness.
Get Sufficient Sleep: Adequate rest is crucial for mental and physical health. Establish a consistent sleep routine and create a relaxing sleep environment to ensure you get the rest you need.
Consider Light Therapy: Light therapy devices, such as lightboxes, can mimic natural sunlight, and help regulate mood. Consult a healthcare professional to determine if light therapy is suitable for you.
988, the Suicide and Crisis Lifeline, provides a direct connection to trained, compassionate, accessible care and support for anyone experiencing suicidal, substance use, and/or mental health-related crisis, or any other kind of emotional challenge. 988 is available 24/7, free, and confidential. Any Nebraskan can call or text 988, or chat at https://988lifeline.org/chat/ to be connected to a trained counselor.
If you or a loved one need assistance, please reach out to:
- The Suicide and Crisis Lifeline; call, text, or chat 988.
- Nebraska Family Helpline – Any question, any time. (888) 866-8660.
- Rural Response Hotline, (800) 464-0258.
- Your licensed healthcare professional, mental health provider, or student health center on campus.