OPINION: Feeling SAD as winter comes

Fall is one of my favorite times of year. The crisp leaves and temperature just cold enough to wear a cute jacket, the beginning of the holiday and chili season.

Some fall days are wonderful, with the sun shining. Others, like the last weekend, are dreary and wet. While I enjoy the occasional rainy day, the inability to see the sun or easily go outside multiple days in a row gets to me.

Unfortunately, like many Midwesterners, I suffer from SAD, or seasonal affective disorder: an appropriate acronym as it does in fact make a person sad. According to the National Institute for Mental Health, “SAD is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about four to five months out of the year.” Most SAD involves the winter months, though some have issues in the summer instead.

With winter-pattern SAD, studies have shown reduced levels of serotonin and vitamin D exacerbate SAD symptoms. Sunlight promotes the increase of vitamin D and serotonin levels, so when people see less sun during the colder months, they are more likely to feel depressed.

Before I continue, I would like to point out I am most certainly not a doctor - I barely even passed my intro to chemistry class. Instead, the following are just some tips and tricks I have learned along the way to help decrease SAD symptoms. Some learned from professionals, some from others with SAD and even more from the internet.

Additionally, some of the SAD symptoms could just be from stress. As I write this, results from the elections aren’t out yet, though you the reader know. Election season causes everyone stress, for a variety of reasons. Not only that, but the holiday season is coming up. Between planning events, coordinating with family and trying to find the perfect Christmas presents, the holiday season can be a blessing and a curse. Even if you don’t have SAD, I hope some of these will help you feel more relaxed.

When it comes to SAD specifically, there are two treatments I use: vitamin D and light therapy. Maybe this is more of a Wisconsin issue than for the southern Midwest states, but I was always told that everyone in the Midwest has a vitamin D deficiency. I take vitamin D year round, but its especially necessary in the winter months.

Light therapy is most commonly used in areas like Alaska, when people get special lights to act as the sun during all-day darkness. Though it’s not quite as dramatic here, light therapy can still be super helpful during the winter.

My family uses the HappyLight, which basically looks like an iPad, but instead of a regular screen, it’s just bright white light. Generally when my dad or I are really struggling with SAD, we’ll try to use the HappyLight for at least half an hour each day, setting it up on the table while we eat or do a word search.

In addition to SAD-specific treatment, there are general self-care treatments that can help as well.

As much as everyone hates to admit it, exercise does generally help. It doesn’t have to be the typical running or lifting weights. Play pickleball or tennis with a friend, walk your dog at Green Valley, even follow one of those easy dance routines off of YouTube. Whatever gets you moving and you find fun will help.

I’ve found that journaling can be really helpful with mental health as well. Sometimes when I’m feeling overwhelmed or anxious, writing everything out can do wonders. Whether it’s feelings or a to-do list, seeing it on paper is never a bad thing.

Sometimes, you just need to find a hobby or activity that takes you away from your worry or regular life. If I’m struggling with mental health, I know I shouldn’t be on my phone or computer, where notifications about work or other stressors might pop up. Sticking to a mindful activity like a craft or playing board games brings your mind to a more peaceful place.

Even with all the different easy treatment options out there, you might still feel sad or depressed. I know every year around winter will be more of a down time for me. However, if it ever gets too bad, remember to reach out to other people, whether it be friends and family or a trained professional.