A Season of Sadness

22-01 A Season of Sadness

[00:00:00] Marty Peterson: The holidays have come and gone. Winter has fully settled in. For many Americans in colder climates, this time of year with its shorter days and persistent grays can start to feel a bit grim. The winter blues are here and sadly, they're here to stay, for several more weeks. While some people don't seem to mind this change in seasons for others, it can have a big impact on mental health. This shift is commonly referred to as seasonal affective disorder or seasonal depression.

[00:00:40] Dr. Carrie Ditzel: It really looks a lot like regular depression, meaning someone may feel a sense of low motivation, maybe a little sadness and withdrawal. You might notice changes physically like feeling more fatigued or appetite changes. These things, if they're problematic in your life, might qualify for seasonal affective disorder, or kind of put you into that category clinically.

[00:01:06] Peterson: That's Dr. Carrie Ditzel, a clinical psychologist at Baker Street Behavioral Health based in New Jersey. Ditzel says that the term 'winter blues' falls under the same umbrella as seasonal affective disorder, but is merely a milder version.

[00:01:22] Ditzel: Winter blues is something many people experience. And it's sort of the lesser version. It's maybe not as intense and it doesn't cause huge problems in your life, but it definitely takes a toll on us. And sometimes you don't even recognize that that's what's happening. We just feel a little blue, feel a little down, during this time.

[00:01:39] Peterson: Add on top of this, the worsening pandemic with the emergence of the highly contagious Omicron variant. The worrisome headlines mixed with the gloomy weather can no doubt add to the sadness and stress that's already in the air.

[00:01:53] Ditzel: 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.

[00:02:29] Peterson: All of these compounding issues may make people more susceptible to developing seasonal affective disorder this year. The diagnosis is more common than you may think. In the U.S, Ditzel says that researchers estimate that around 10 million Americans struggle with seasonal affective disorder each year. And for the winter blues, this number is even higher, though, it's a wide spectrum of severity.

[00:02:53] Ditzel: We all live on a spectrum. We all get a little down here and there, and we might all get a little anxious here and there. That's the human experience.

[00:03:00] Peterson: Looking at the general population, are there any factors that make people more likely to develop seasonal affective disorder than others? Ditzel says that location is, of course, a big influence. People living in the Northern parts of the U.S. are outside less in the colder months and get less daylight. Another factor is past health history.

[00:03:22] Ditzel: If you have a predisposition to mental health issues, like you've already had an episode of depression in your life or you do struggle with depression, you may feel an exacerbate during this time of year.

[00:03:34] Peterson: So if you are recognizing that you're feeling more sluggish, tired, unmotivated, or depressed, how can you start to turn things around? Ditzel says begin by paying more attention to your physical wellness and surrounding environment.

[00:03:49] Ditzel: So, physically, make sure you know, you're moving and I'm not saying you suddenly start some crazy fitness routine, but just make sure you're moving and not too sedentary. 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. Sleep can also really be impacted during this time of year, especially with the time change. So, 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. I also like to look at our environment in our home. 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. So, 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.

[00:04:50] Peterson: Another resource that's used to help treat seasonal affective disorder is light therapy. People who practice it typically take between 30 minutes and two hours in the mornings to sit, read, or work in front of a very bright, specialized lamp that mimics natural outdoor daylight. Researchers believe that this added exposure to light releases brain chemicals that help with mood and sleep. Ditzel recommends checking in with your physician if you plan to add this form of therapy into your routine.

[00:05:22] Dr. Carrie Ditzel: The idea behind light therapy, I'll say, is to make up for the reduced light during this time of year, and the physiological impact of that. Because it does have some physiological impact on us, and it also can help cue your brain to being awake and alert for a certain amount of the day. So, it's definitely something that can be explored for somebody that really feels like they're struggling with that aspect of it.

[00:05:46] Peterson: In addition to physical wellness, also take note of general thought patterns. How are you emotionally? Are you feeling burned out or generally overwhelmed?

[00:05:57] Ditzel: Just being honest with our own self about how we're doing, maybe investing a little bit in this new year to think about our own emotional wellness and what our needs are. And, with this year, especially, we might be taking care of a lot of other people or other people's needs, making sure you're taking care of your own needs too.

[00:06:14] Peterson: If you're consistently struggling, Ditzel says that speaking to a trained psychologist or psychiatrist can add in another layer of support and lead to some more answers.

[00:06:25] Ditzel: If you are noticing major changes in your physical health, major changes in your sleep, major changes in your appetite; if you're having trouble doing your daily activities, whatever they may be; if you're not getting up and keeping your routine; if you're maybe not going to work some days, or school, those kinds of things are those outward signs that whatever might be going on inside of you is more impacting your life, and that would be the signs to seek some professional help.

[00:06:55] Peterson: To find out more about seasonal affective disorder and our guest, Dr. Carrie Ditzel, visit viewpointsradio.org. This segment was written and produced by Amirah Zaveri. Studio production by Jason Dickey. I'm Marty Peterson.