Feeling SAD? Why Winter Packs an Extra Punch This Year

By Rachel Zar, LMFT, CST

Well, it’s official: Winter is here. And this winter feels especially rough, as it marks almost a full year of Covid anxiety, trapped-at-home stir-craziness, and limited social interaction. We’re coming off of a holiday season that didn’t feel quite as joyful as we needed it to, and we’re looking ahead to a few more months of chilly weather before we can even go back to socially-distanced outdoor hangouts. Yes, there’s a potential light at the end of this long pandemic tunnel (yay!), but it still feels a ways off. This winter is hard. And if you’ve historically struggled with Seasonal Affective Disorder (SAD), it may be hitting you super hard this year.

SAD means an increase in depressive symptoms due to a disruption in our body’s internal clock (sunset at 4:30pm!?) and reduced levels of serotonin (the hormone that stabilizes our mood and helps us feel happiness) from lack of sunlight. These winter blues are known for bringing on increased fatigue, lost interest in your favorite activities, appetite changes, trouble sleeping, or increased feelings of hopelessness. Unsurprisingly, SAD can hit us Chicagoans especially hard. And this year, the lack of daily commutes (which may have pushed us to get outside), limited coping mechanisms due to lockdown, and reduced social support means it’s important to be even more intentional about SAD self-care.

That means putting some thought into the little daily things that help boost your mood: move your body, indulge in a luxurious bath or light your favorite candle, eat well, try to stick to a regular sleep schedule, get lost in a hobby (like a craft or baking), and schedule video calls with your friends and family. Depression means you’re not necessarily going to feel the intrinsic motivation to do these things – but you’ll likely still feel better after you do them. Even when it’s freezing, try to step outside every day to breathe in fresh air and feel the sunlight on your skin. And invest in a light therapy lamp (yes, studies have shown that these really work!). Just 15-30 minutes per morning with a 10,000-lux exposure lamp can greatly improve your mood. Of course, if these feelings are getting in the way of your ability to function, they’re lasting an extended period of time, or you have thoughts of suicide, let your therapist know and get in touch with your doctor.

Remember: this is a moment in time. This feeling is temporary. And spring will be here before you know it.