Mental Well-Being in Winter - Seasonal Affective Disorder in Teens & Kids
By Julia Page, LICSW
While images of winter wonderlands and cozy fireplace scenes can be quite picturesque, it’s no secret that the winter months can also be a difficult time for many people.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD), a form of depression, is more likely to impact those in northern regions during the winter. However, many folks still struggle during this time even if it does not reach the level of a clinical diagnosis. Seeking therapy and mental health care is essential if symptoms are becoming more severe or impacting one’s daily functioning, but there are additional ways to anticipate issues that arise in the winter and maintain mental and physical well-being.
Some of the common difficulties during the winter are often connected to:
decreased sunlight
cold or harsh weather conditions
exposure to physical illnesses such as colds and flus
the aftermath of the holiday rush
These stressors can lead to:
increased fatigue
social isolation
decreased motivation.
We can prepare for these issues by prioritizing behaviors that promote adequate rest, socialization, positive moods, and physical health.
Sleep and Seasonal Affective Disorder
The decreased hours of sunlight can impact the brain’s melatonin production and interrupt sleep patterns. Keeping a consistent sleep schedule despite the change in daytime hours can help with this. This means going to bed and waking up at the same time each day and trying to get the recommended hours of sleep for your age group. Other sleep hygiene tips include: sleeping in a cool, dark room, minimizing screen time before bed, and being mindful of caffeine intake, especially in the afternoon and evenings.
Activity and Seasonal Affective Disorder
While sleep can be a huge contributor to mood, the change in daylight hours can also disrupt serotonin levels in the brain. Winter sports like skiing, snowboarding, or ice skating may not be for everyone, but getting outside for a short period every day for a walk or a hike can boost mood.
Since it may not be realistic to be outside for long periods when it is cold or snowing, winter can be a good time to take up new (or old) hobbies. Some examples include: taking care of indoor plants, cooking, baking, knitting, painting, woodworking, writing, reading, or playing instruments. Though it may be tempting to turn to screen time, too much may negatively impact your mood.
Socialization and Seasonal Affective Disorder
Although technology has made it easier to connect with others from the comfort of our couch, it is still important to reach out to others in a variety of ways. In the winter, we may have to get creative with indoor social activities such as bowling, rock climbing, movies, walking around the mall, browsing your local library or thrift store, or meeting up at a new restaurant or coffee shop.
Nutrition and Seasonal Affective Disorder
While the holidays can be a time of indulgence, the new year often brings pressure to diet or clean up eating habits. Though healthy eating is essential to physical and mental well-being, balance is key. Focus on eating regular, balanced meals and avoid too much-processed food or fad diets.
Mindset and Seasonal Affective Disorder
Although it can be easy to get stuck in a gloomy space during the dark and cold winter months, reframing one’s mindset may also be helpful. Winter can be a time to slow down, self-reflect, and spend more intentional time alone exploring new interests or with close loved ones.
DISCLAIMER:
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.
If you or your child are in crisis or experiencing mental health problems related to seasonal affective disorder or other have other mental health concerns, please seek the advice of a licensed clinician or call 988 or Kids Link in Rhode Island.
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