Seasonal Affective Disorder and Depression: Recognizing the Signs and Offering Support
By Senior Marketing Specialist Emma Irish
As the winter season brings shorter days and colder weather, it is common for some people to experience changes in mood. When these changes occur around the same time each year, it may be a condition called seasonal affective disorder. In winter, with the transition to less sunlight, SAD is more commonly seen as a form of depression that ranges from mild to severe — which may increase the risk for suicidal thoughts and behavior.
The Suicide and Crisis Lifeline, 988, is available for anyone, including family members and caretakers of individuals who struggle with seasonal affective disorder, depression, or suicidal thoughts.
Here are some serious symptoms to watch out for:
- Sleeping too much or too little
- Lack of motivation for activities usually enjoyed
- Withdrawing from family and friends
- Dramatic mood changes
- Feeling anxious, agitated, or angry
- Difficulty concentrating or focusing
- Changes in appetite, whether eating too much or too little
- Increase in unsafe coping behaviors, such as substance misuse
- Feeling hopeless, like no one cares about you, or that the world would be better off without you
Supporting loved ones through difficult times can have a profound impact on their well-being, but it is not always easy to know how to help. The following are some helpful ways to reach out to your loved ones who may be struggling with SAD or depression:
Stay Connected and Open
It is okay if you don’t have all the answers. Even if you are unsure of what to say, your presence can help keep the conversation moving forward. Loop in a care provider or call 988 for support.
Expect and Respect Boundaries
It’s not uncommon for someone to resist emotional conversations. Respect their boundaries, and if they are not ready to talk, express your willingness to support them whenever they are ready.
Know When to Speak Up
Sometimes, you may be asked to keep a loved one’s concerns confidential. However, if what they share goes beyond your ability to help or suggests that they might be in danger, it’s crucial to involve an expert.
Practice Self-Care
Self-care practices, such as maintaining a consistent routine of exercise and healthy eating, can also help manage symptoms of SAD. If going outside during the short winter days is not possible, consider using a SAD light to provide additional ultraviolet light, which may help alleviate symptoms. Consult with your provider to see if this might be beneficial.
If you or a loved one experiences four or more of these symptoms, or if any symptom is significantly affecting your life, it is important to reach out to a primary care provider. Integrated care teams can work with you to create a treatment plan tailored to your needs, including talking to a behavioral health consultant.
Remember, you are not alone in facing these challenges. Up to 10% of Alaskans experience SAD, according to a study by the University of Alaska Fairbanks. Whether you are dealing with SAD, supporting someone through a mental health crisis, or simply trying to stay connected during difficult times, Southcentral Foundation is here to support your wellness journey.
If you or someone you know is in crisis, call or text 988, the Suicide and Crisis Lifeline.
For more information about behavioral health resources at Southcentral Foundation, visit here for suicide prevention resources, or check out this page for more on our behavioral health services. View the current learning circle calendar here.
