Is January over yet?
You’ve all seen the memes, “its the 47th day of January…” Yes, why does this month feel never ending? For many people- this is the hardest time of year. Holidays are over, and depending on where you live the gray & cold has set it. Our reduced exposure to sunlight causes a drop in seratonin. Even if you are taking a vitamin d supplement, the lack of sunlight in your eyes and on your body can have major effects.
It can be abrupt and jarring to go from celebration, being busy with lots of extra holiday events and seeing other people (even those you don’t want to see) to the routine of everyday life. While for some the return to routine is settling, it can be isolating and lonely for others. Or perhaps, your interactions with certain loved ones over the holidays were stressful and your brain and body are reeling and tired from the stress of the interaction. So are you depressed? Or are you experiencing Seasonal Affective Disorder.
Depressive symptoms associated with SAD come and go with the change of seasons. Most often, SAD is associated with the winter months. Symptoms ease and sometimes disappear with the arrival of warmer, sunnier months. People who experience SAD may isolate in winter months as if to “hibernate,” often sleep much more than usual.
Depression tends to last longer and is associated with the following symptoms:
Feeling depressed
Fatigue, exhaustion, or low energy
Feelings of hopelessness
Needing more sleep than usual or unable to sleep (insomnia)
Increased appetite (especially for sugary snacks) or having no appetite
Low to no motivation
Hopelessness
Trouble focusing / concentrating
Difficulty taking care of daily activities of living such as hygiene, work, school, home, etc.
Little to no interest in activities that typically bring one pleasure
Frequent thoughts of death or suicide
tearfulness and persistent sadness
Either way, if you are struggling with SAD or depression, you could try the following:
Psychotherapy: Schedule an appointment with a therapist. If you need help finding one, search at psychologytoday.com has a search engine that allows you to filter results based on location, insurance and many more preferences.
Move your body: Engage in physical activity, go for walk, do yoga, take a class. Yes, I know its cold outside, so you could tell yourself you just can’t get out, or bundle up and get out- you just might feel better as moving your body boosts seritonin, dopamine, and endorphins.
Light therapy: Exposure to the UV rays emitted by the sun can evoke a chemical change in the brain that uplifts moods. Light boxes can be purchased and used to mimic this process. When the sun shines, get outside and soak in the rays.
Reach out to others: don’t isolate! While you may feel an urge to be alone, connecting with friends and family is essential to combatting depression. In fact, many believe the opposite of depression is connection.
Plan something to look forward to: plan a day out, a night out, an activity with friends that is out of the norm, embrace the cold and go snowtubing or skiing
Antidepressants: Talk to your general practitioner or psychiatrist about your symptoms. They may prescribe an antidepressant. There are many different types of medications that may help. Antidepressants are not always a life sentance, some people use them for different times and seasons.
*If you are having suicidal thoughts you can call or text 988- the Suicide and Crisis Lifelife. It provides free, confidential support for people in crisis or emotional distress 24-7. A trained crisis counselor is available.
