Don’t ignore signs of the winter blues

For many people in Utah, the “winter blues” show up as exhaustion, a lack of motivation and low energy. While the dark nights and cold days can make anyone irritable, if symptoms of weariness or sadness last more than two weeks, it could be a sign of Seasonal Affective Disorder. 

While the national SAD rate is around 5%, it’s estimated that 10% of Utahns experience SAD each year. Environmental factors like the annual inversion, limited sunlight and disrupted circadian rhythms contribute to an overall emotional slump.

Dr. Jason Hunziker, Division Chief of Adult Psychiatry at the University of Utah, said SAD is a type of depression affected by low light exposure that can heavily impact the way people function. It can show up as low motivation, a higher intake of carbohydrates, excessive sleeping or just feeling off.

“People get up in the morning and it’s dark; they come home from work and it’s dark, and it affects them,” Hunziker said. “It begins to interfere. You’re getting to work late, you’re not keeping up at work and you’re not getting to school. Your relationships are starting to become fragile, and there are more arguments or isolation. You start to feel hopeless.”

While brief periods of sadness are common, SAD symptoms lasting two weeks or more should be considered serious, and it might be time to talk with a professional, especially if the depression includes thoughts of self-harm or suicidal ideation.

Hunziker said one of the best ways to combat SAD is through movement, outside if possible. Moving the body releases endorphins that provide a sense of well-being and it can take the mind off worry or stress. 

“One of the biggest things people forget to do in the winter is move,” he said. “Go out for a walk, go to the gym, run on the treadmill at home, just make sure you’re trying to do something. It’s best if you’re outside because the cold air and the sunlight, all of those things we need are outside.”

Light therapy is another effective way to treat SAD symptoms. Whether you take a 20-minute dog walk or sit in front of a light therapy lamp, the benefits will pay off in the long run. 

Healthy eating plays a big role in how people feel in the colder months. Winter meals and snacks often contain carb-heavy comfort foods but the more fresh produce that can be incorporated into a diet, the bigger the reward. Staying connected to loved ones is another way to improve mental health.

“We isolate in the wintertime but we need to make sure we’re meeting with family and friends, and reaching out to them all the time,” Hunziker said. “There are so many ways that we can help when things start to go the wrong direction. Let’s not let it get too far down the road before we do something.”

For people prone to SAD some pre-winter planning may help. Create an autumn toolkit to help avoid the deep depression associated with the disorder. Set up a therapy appointment in early September and plan on filling anti-depressant medication in early fall, so it has time to work. 

Having things to look forward to can help alleviate SAD symptoms. Schedule fun events for the winter or plan a weekend getaway. 

For those who need crisis help, key resources include the 988 Suicide & Crisis Lifeline number and the SafeUT App, an app that allows students to call a licensed counselor for free, at any time of the day or night. 

“If you don’t know where to start, start with your primary care doctor and let them know what’s happening,” Hunziker said. “Make sure you’re moving, make sure you’re getting light, make sure we’re taking care of our bodies and keeping our connections. Don’t ignore that stuff.”