Depression Can Hit Hard During the Winter Months, Here’s How to Prevent It

PORTLAND, Maine Editor’s note: The attached video was published in May 2023.

Aside from snow drifts and patches of ice, many Mainers dread winter because the days are shorter and sunlight is harder to come by. As a result, nearly 10 million Americans will experience seasonal affective disorder (SAD) this year, but there are preventative measures you can take to circumvent those winter blues.

SAD most commonly affects 18-30 year olds and is four times more likely to occur in women. Only 6 percent of people who develop SAD are hospitalized each year, according to Psychologytoday.com.

Gavin Pickering, a mental health counselor at the University of Maine at Farmington, said seasonal affective disorder is very common among college students.

A combination of decreased sunlight and time spent outdoors, along with increased isolating behavior, often exacerbates issues students are already struggling with, Pickering said. Academics can be significantly affected by loss of motivation, which is a major symptom of depression, and this can have an even greater impact on depressive symptoms.

RELATED: Let’s Talk | Adolescents and providers discuss mental health issues

The cause of SAD is ultimately unknown, according to phsycologytoday.com. However, studies suggest that due to shorter winter days and limited sunlight, the body naturally produces excess melatonin, a sleep hormone that can cause people to feel tired and lethargic.

This disorder can sometimes be misdiagnosed if a person has hypothyroidism, hypoglycemia, or a viral infection such as mononucleosis.

Common symptoms of SAD, like major depression, can be feelings of guilt, loss of interest in usual activities, feelings of hopelessness, headaches, and upset stomach.

October is a time for Mainers to get ready because on November 5, the clocks go back an hour, making the days shorter.

Pickering said that by practicing self-care, you can combat these symptoms.

Maintaining a routine and increasing fruits and vegetables as well as daily vitamin intake can help. Any way that people can increase their natural light intake will make a big difference,” Pickering said.

If you can’t get outside, Pickering suggested light therapy. He said they have solar lights available for students to use on campus.

RELATED: How Maine’s Changing Weather Can Affect Your Mood

If you purchase a solar light or “light box,” the Mayo Clinic suggests using it within the first hour of waking up in the morning, for 20 to 30 minutes. The clinic also advises purchasing a model that offers exposure to 10,000 lux of light, with as little UV light as possible.

“It is thought that this type of light may cause a chemical change in the brain that improves your mood and alleviates other symptoms of SAD, such as feeling tired most of the time and sleeping too much,” the Mayo Clinic states on its website .

Pickering said sometimes laughter is the best medicine.

Laughing, expressing emotions, and talking to a therapist are different ways people express some of their depressive feelings. Movement can also be a very important way,” Pickering said. “Having an impromptu dance party, going for a walk or even just stretching,” he added.

For the latest news, weather and traffic alerts, download the NEWS CENTER Maine mobile app.