As winter approaches, hundreds of thousands of us start to experience the symptoms of Seasonal Affective Disorder (SAD). This kind of depression usually pops up in the colder, darker winter months. Studies have shown that the loss of this daylight is detrimental to mental health, disrupting one’s circadian rhythm or internal clock and causing various symptoms. Psychologists and pharmacologists alike have encouraged fully welcoming the winter months. If maximizing sunshine doesn’t work for you, mental health experts suggest using light therapy to reduce symptoms of winter-induced mood disorders.
Timo Partonen, an expert in seasonal affective disorders. “Lack of sunlight really messes with people’s circadian rhythms, their biological clocks,” he explains. “The dark winter affects the body’s circadian rhythm,” he notes, highlighting a significant connection between environmental factors and mental health. This frequent disruption can lead to chronic fatigue, irritability, and social withdrawal. These symptoms are characteristic of individuals impacted by SAD.
Christian Benedict, a pharmacology professor, advocates for light therapy as an effective treatment for individuals grappling with SAD and even those experiencing milder winter blues. This therapeutic technique requires exposure to a specific bright light of around 10,000 lux for 30 minutes each day, usually in the morning. That exposure works to reset the body’s circadian clock and increase serotonin, which can elevate mood and promote better sleep.
Ida Solhaug, an associate professor in psychology, is calling on more people to view winter through a more positive lens. She states, “Challenge yourself to look for light in the darkness.” Through approaching winter with an active mindset and shifting our perspective to the positive aspects of winter, we can learn to love this season instead of fearing it.
In a small study, led by Kathryn Roecklein, researchers studied the reactions of people with SAD to blue light. This particular wavelength has been shown to be quite effective in regulating mood. Results indicated that participants with SAD showed a reduced sensitivity to blue light, particularly in the winter. This lack of response is unfortunate and likely contributes to the difficulty faced by the millions suffering from this embarrassing condition.
Aim for a daily habit of dawn simulator / morning light therapy. It can help not just those diagnosed with SAD, but increase well-being for everyone who’s experiencing the winter blues. Special lights specifically made for this purpose run from $70 – $400. This price range makes them an economical choice for anyone seeking to escape the winter blues on a budget.
Another factor that makes light therapy exceptionally effective this time of year is physical activity, an important weapon against those winter blues. Even on cloudy days, getting outside for a bit of mindful movement can clear mind fog and boost mood. Engaging with nature can provide a much-needed boost of fresh air, which may help individuals feel more connected and less isolated during the colder months.
The months of winter are not without their dangers. Most of us put on excess weight over the winter months. Above all, they tend to pack on those pounds—somewhere between 4 and 11—starting from a very young age. Carb cravings spike in the winter when it’s dark by 5 PM, making this a prime time for mindless, unhealthy munching. Further, our mood can become more easily angered, leading to outbursts toward peers and family members.
Around this time of year, social withdrawal is prevalent. As daylight shortens and the cold sets in, it’s easy for all of us to take a step back from positive social engagement. Noticing that Americans are becoming more isolated, experts encourage people to fight this trend by calling a friend or volunteering in their neighborhood.
The winter solstice occurs on December 21. It signifies the shortest day and longest night of the year in the Northern Hemisphere. As this date nears, it’s important for the sake of our mental health to acknowledge its perverse psychological effects. For many, the loss of daylight hours adds to the weight of sadness and isolation.
