A Season of Sadness

Researchers estimate that around 10 million Americans suffer from seasonal affective disorder each year. The milder version of this diagnosis is commonly referred to as the winter blues and is estimated to affect 10 to 20 percent of people. We speak with psychologist Dr. Carrie Ditzel about the prevalence of SAD and how people can combat these feelings and find additional support.

Dr. Ditzel, a psychologist at Baker Street Behavioral Health, says now is an especially trying time for many. The worsening pandemic with the emergence of the highly contagious Omicron variant, worrisome headlines, and gloomy weather, all contribute.

The impact of the pandemic is really affecting so many people. And I would say at our practice at Baker Street, we are seeing this really regularly in people — that maybe otherwise would have coped and gotten through the winter months, maybe just had some winter blues and maybe not even noticed. But this year, because we are all under chronic stress — the pandemic causes chronic stress and it’s been here for awhile. So again, our coping skills, the things that maybe we used to do to lift our moods and just to keep us going, maybe we still don’t have access to.

That being said, Ditzel shares a few tips to try if you’re feeling more sluggish, tired, unmotivated, or depressed. She says you can start by paying more attention to your physical wellness, especially activity level and diet.

Sometimes in the winter we’re not as active. So making sure, for whatever is right for you, you’re physically taking care of yourself, and eating well and doing those things.

For most of the country, sleep can also be significantly impacted by the time change at the end of Daylight Saving Time. So it’s important to be mindful of your sleep environment.

…Having a good sleep environment — making sure your bedroom is light during the day and dark at night — helps giving yourself and your mind those cues that it’s time to sleep. And being warm and inviting and having a sleep routine can be helpful.

Plus, your larger home environment can make a big difference. Ditzel says try to keep your space as bright as possible, and consider switching from a spring cleaning to a winter cleaning.

I say, lighten and brighten during this time of year, where otherwise we might want to just kind of hole up and be in a little bit of a cozy hole. It can still be cozy, but the light and the brightness can help… I also do a winter clean instead of a spring clean. And that kind of helps us mentally too, helps us feel good and accomplished, and feel good when we look around our space.

If you’re consistently struggling, Ditzel says speaking to a trained psychologist or psychiatrist can add in another layer of support and lead to some more answers. For more mental health resources, check out the links listed below.