It's OK to be S.A.D.
Many people experience a vague, undefined sort of sadness during the winter months. Colder temperatures, shorter days, decreased sunlight, and post-holiday let down lend to reduced energy and gloomier moods. So, you’re sad, but are you S.A.D.? Seasonal Affective Disorder (S.A.D.) is more than the innocuous funk that characterizes the ‘winter blues’. It is estimated that some 57% of people living in the Northern Hemisphere identify as experiencing a lower mood during the winter months, sometimes referred to as ‘subsyndromal S.A.D.’ The remedy for this is usually nothing more than a change of pace or a resolute swift kick in the butt.
In contrast Seasonal Affective Disorder is more significant and can be severe. S.A.D. is a disorder that affects about five percent of people in the United States - more than 10 million Americans. Having predictable onset in the fall/winter months and spontaneous remission in the spring/summer, typical symptoms of S.A.D. include teariness, feelings of sadness, lack of energy, loss of interest in usual activities, oversleeping, increased appetite, and weight gain. S.A.D. is a legitimately diagnosable form of major depression and often afflicts people that experience stable mental health the rest of the year.
Reports indicate that approximately 1 in 4 people in northern areas have likely met S.A.D. criteria at some point in their lives. Since its diagnosis is based primarily on subjective report and the pathophysiology, to whatever extent there is any, is still mostly unknown, useful statistics are difficult to attain. Experts assert a complex interplay of environment, risk factors, genetics, and physiology mechanisms contribute to the yearly affliction.
Interestingly, there are evolutionary theories around energy conserving and reproductive cycles regarding S.A.D. This might explain why it strikes many more females and why the primary neurovegetative symptoms of S.A.D (oversleeping/tiredness and overeating/increased appetite/weight gain) are the reverse of major depression (typically insomnia and lack of appetite). If you are interested in nerding out on more of this type of data, look to the National Center for Biotechnology Information U.S. National Library of Medicine (NCBI - NLM).
The multifaceted and inexplicable nature of S.A.D. may suggest little promise of relief but there is actually much that can be done to minimize symptoms. The following are some practical steps that promote optimal winter physiology. As always, consult your physician for any of these that are not already part of your routine, especially if you have any medical conditions or take prescription medications.
1. Get daily sunlight - to ensure adequate vitamin D which helps to regulate the necessary mood-enhancing serotonin.
2. Have your physician check your Vitamin D and melatonin levels, both of which directly impact S.A.D. symptoms. If they are off and you are already getting daily sun exposure, then consider…
3. Light therapy, with use of a light box (10k lux of light) twice a day for 30 minutes and/or…
4. Supplementation with vitamin D
5. Cold therapy by taking cold showers, for more on this: 6 cold shower benefits to consider | UCLA Health
6. Psychotherapy which can help reduce negative thoughts and promote necessary behavior changes and
7. Assessment for possible use of antidepressant medication.
As Christians, we don’t want to let the harsh realities of winter cool our walk with Christ and collectively undermine the life and witness of the church. As temperatures and moods fall, we can be encouraged knowing that each season has God-given purpose, As long as the earth endures, seedtime and harvest, cold and heat, summer and winter, day and night will never cease” (Genesis 8:22, NIV) Jesus demonstrated how the laws in nature apply to the spiritual when he spoke about times of pruning (John 15:2). We don’t enjoy the pruning, but to be fruitful means there must be times of cutting back. Divine pruning causes us to learn to abide in and rely on Christ.
The drabness and cold of winter give the impression of death, but plants have roots deeper than the frost layer and we should too! We can appreciate the gloomier aspects of winter when we recognize the purpose of winter in both our natural world and our spiritual realm. Just as the activity and fruitfulness of spring depend on the dormancy of winter, so our spiritual maturity and mental well-being depend on time for respite, introspection, and preparation. Instead of relentless activity, The Lord teaches us through nature to accept and embrace the cycles of life in seasons - times of toil, preparation, and rest.
Waiting on God, trusting in His faithfulness, and discerning next steps can be challenging but we can also view it as a tremendous opportunity. When outside getting sunlight, pray. When sitting with the light lamp, read God’s word. Socialize with other believers who need the same reminders and encouragement through the bleaker months.
**If at any time your mental health symptoms lead to thoughts, plans or acts of physical self-harm or thoughts or plans of suicide, please reach out to your doctor, therapist or pastor, or dial 911**
