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Don’t Get SAD Just Because Winter Is Coming
Planning ahead can prevent some symptoms of seasonal affective disorder, or the ‘winter blues’
I consider myself an optimist, but when I awoke to a blanket of darkness at 6:15 a.m. in October, my mind couldn’t avoid the inevitable: Winter is coming. This is only going to get worse. Evenings will get darker after daylight saving time ends November 3, and the pleasant chill of early autumn will intensify into actual cold, ice, and snow. We’re heading into peak SAD season.
The acronym for seasonal affective disorder, SAD is colloquially known as seasonal depression or the winter blues. Though some people experience SAD in the summer, it’s more common in the winter. Researchers in a 2016 Danish study found that following the transition from daylight saving time to standard time, in which we lose an hour of daylight in the evenings, there was a spike in depression diagnoses.
In the U.S., as many as one in 10 people can experience lethargy, loss of interest in hobbies, increased appetite, social withdrawal, and difficulty concentrating — all symptoms associated with SAD — when the days get shorter.
Rather than dread the upcoming winter or wait to make a game plan until we’re already debilitated by exhaustion, preemptively arming ourselves with tools and strategies can help us better manage seasonal depression. “If you let the winter blues overtake you, you might find yourself paralyzed,” says Norman Rosenthal, the psychiatrist who first observed and outlined the symptoms and treatments for SAD in 1984.
Regardless of the time of year, it’s worth formulating a game plan at the first signs of depression. Here are some actionable steps to take while you’re still feeling up to the task. (Of course, none of these tips should replace a conversation about depression or its symptoms with a doctor, therapist, or counselor.)
Think of winter like a fancy event: You’ll want to set the menu ahead of time.
Find your light
In his studies, Rosenthal has found a lack of light to be a contributor to SAD symptoms. To correct for the natural dwindling of light in the winter, he…
