In Denver, the city goes from 15 hours and two minutes of daylight per day during the summer solstice in June to just 9 hours and 24 minutes per day during the winter solstice in December. The lack of sunlight can play a major role in your mental health. You might feel sad or withdrawn from late fall to early March (when Daylight Saving Time ends), which could be a symptom of seasonal affective disorder (SAD).
The University of Colorado Anschutz College of Nursing’s Kerry Peterson, PhD, DNP, PMHCNS-BC, PMHNP-BC, FAANP, explains the signs of seasonal affective disorder and the available treatments to improve your well-being this winter.
What is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder (SAD) is a type of depression linked to changes in the seasons and daylight. Most commonly, you might often feel “down” or have significant “winter blues” (including changes in mood or behavior) in the late fall and winter when the days get shorter. Your mood typically changes (or improves) once the days get longer in the spring and summer.
Notice the Symptoms of SAD
Signs and symptoms of SAD may include oversleeping, increased appetite or overeating, withdrawing from social situations, feeling sad, or a lack of motivation. In serious cases, people might have thoughts of self-harm or suicidal thoughts.
“If you recognize these signs and symptoms early, you can talk to your provider, and we can come up with a treatment plan, instead of waiting until symptoms are at their peak,” Peterson says.
Certain Populations Have a Higher Risk of SAD
Since SAD is associated with sunlight exposure, people who live in northern parts of the world, where there’s even less sunlight, are at higher risk. SAD also peaks in young adulthood and is more common in women.
“While these populations are at a higher risk, anyone can develop SAD,” Peterson says. “About 5% of people in the US experience SAD.”
Find Activities that Bring You Joy
Even though daylight hours are shorter, it’s critical to make time to get outside for some fresh air and sunlight. Go for a walk, a hike (if it’s not too snowy!), or run errands before it gets dark. Maintain a consistent sleep schedule and stick to your daily routine.
“You should also connect with family and friends,” Peterson says. “Plan activities because staying social can help your mental health.”
Treatments Are Available
Peterson encourages people to reach out to a Psychiatric Mental Health Nurse Practitioner for diagnosis, treatment, education, and support if they notice SAD symptoms becoming more severe.
Some treatments include getting as much light exposure as possible – whether it’s natural sunlight or sitting in front of a 10,000 lux light box lamp every morning (typically for 20 to 30 minutes).
“Light therapy is often the first-line treatment for SAD,” she says. “But we as psychiatric nurse practitioners can also provide psychotherapy and prescribe medications depending on how severe the symptoms are. It’s important if you’re experiencing any symptoms of SAD, especially if they’re prolonged, to reach out to your provider.”
