Seeking Light: Taking on Seasonal Affective Disorder
In the beginning, God said, “Let there be light.” Everything else came after. Light is required to bring all things to life—including humans. From the earliest mythologies of man, fire and light are the basics of survival. So, what happens when there’s less light in the dark of winter?
Winter is a challenging time for those of us living in a four-season climate. The dreary grays, the biting cold, and the pervasive darkness leech away our energy. For some, winter has a significant impact on their psyche, escalating into a condition known as Seasonal Affective Disorder (SAD). As you will read, counselors treat SAD in multiple ways, but mainly, it has to do with light. Whether you have been diagnosed with SAD or are simply feeling the winter blues, we could all afford to seek a little more light this year.
What Is Seasonal Affective Disorder (SAD)?
According to the American Psychological Association (APA), “Symptoms of SAD are the same as those of depression. They can vary in severity and often interfere with personal relationships.” SAD is not simply feeling sad. It indicates a pervasive set of symptoms that occur seasonally and are as intense as other depressive disorders. The APA goes on to describe the following symptoms of SAD:
fatigue
pervasively sad mood
loss of interest
sleep difficulty or excessive sleeping
craving and eating more starches and sweets
weight gain
feelings of hopelessness or despair and thoughts of suicide
You may recognize these symptoms are hallmark depressive symptoms.
While SAD is commonly associated with the wintertime, the cause is actually unknown. It also can occur during other seasons. Johns Hopkins Medicine explains, “It is thought that shorter days and less daylight may set off a chemical change in the brain leading to symptoms of depression,” which may account for the connection between SAD and wintertime. Even if we cannot definitively say winter causes SAD, the data indicates that winter and less daylight do impact people. So, let’s talk about how to manage that impact.
How Are You Feeling This Winter?
Now that the holidays have ended but the darkness persists, many of us may start to notice we don’t feel quite ourselves. If you begin to experience any of the symptoms listed above, here are some ways to help manage them.
1. Seek Help
Resist the urge to isolate or go it alone. Depressive symptoms can reduce motivation and make it difficult to summon the energy to reach out. Talk to a mental health or medical professional to discuss your symptoms and find help! Seek out friends and family, and surround yourself with those you love.
2. Care for Your Body
Sometimes, the most simple, fundamental activities like eating healthy, staying active, and sleeping well can have the greatest impact. Care for your body—in doing so, you care for your mind.
3. Care for Your Mind
Rather than watching TV or going on your phone, engage in more stimulating activities and hobbies. These are activities that require thinking and the active participation of your brain rather than being a passive consumer.
4. Embrace a Rhythm of Rest
In old times winter represented a time to “hunker down” and store up until spring. Perhaps you can put some things aside for a time for the season. By sacrificing some of our usual activities, we can create more margin and space to give ourselves a little extra care.
5. Seek Light
Look for ways to find light, literally and metaphorically.
Seeking Light
SAD is more than simply feeling sad during the winter; it is a form of depression and may require additional support. The darkness and chill of winter have an impact on every human. While many may not experience the severity of SAD, we still feel the effects of the winter season on our bodies, emotions, and minds. Humans need warmth and light to survive. Whether or not you have been diagnosed with SAD, we all could use a little more light this year.
Seeking light can mean literally increasing our exposure to sunlight in a day. It also can mean doing the things that give light and vitality to your life. Take a look at the activities and people that take up your time. Of those, which give your life light? Which ones fill your soul with warmth and meaning like you’re cupping a flame between your hands? Adversely, which ones consume and leave you feeling dark and empty? Seeking light means seeking laughter, joy, rest, friendship, and the warmth of sitting around a fire (literally or metaphorically) with the ones you love.
What would it take for you to experience more light-giving activities and connections?
We All Need Light
Whether you have been diagnosed with SAD or find yourself experiencing an increase in depressive symptoms, winter is a challenging time for humans. Light is something sorely needed by all. Like a flower aching to bloom, we require physical sunlight, but so too do we need a life filled with life-giving activities that warm our souls.