It gets dark at 5 p.m., and suddenly you don’t want to do anything.
You don’t want to go out.
You don’t want to answer the group chat.
You don’t want to make dinner, see people, or pretend you’re having a great time.
You want the lights off, the blanket pulled up, and everyone to leave you alone.
Maybe you tell yourself it’s winter. Maybe you joke that you’re basically a bear now.
But then you notice something: you feel like this every year.
And this year, it seems heavier.
Winter Blues or Something More?
Not all negative feelings during the winter are symptoms of depression.
Sometimes you get sleepy because the darkness comes early. Sometimes you’d really prefer to stay indoors when it’s cold outside. These are all normal feelings.
However, Seasonal Affective Disorder (SAD) is not just disliking cold weather. It is a form of depression that has a seasonal pattern and affects your mood, energy levels, sleeping pattern, appetite, ability to concentrate, and interests.
If your mood tends to change during specific months and affects your daily activities, you should pay attention to it. Knowing the difference between a rough winter and seasonal affective disorder symptoms can help you recognize when it’s time to take what you’re experiencing more seriously.
Your Brain Might Be Asking for Help
Perhaps you’ve stopped doing the things you typically love.
Perhaps you’re sleeping far more than you ever have, but yet you’re still tired.
Perhaps you’re having trouble eating.
Perhaps everything seems like a challenge.
Perhaps you don’t feel like yourself.
You continually tell others how tired you are. You keep telling everyone you’ll feel better once spring arrives. You continually promise yourself that next week you’ll return to your schedule.
And yet week after week passes by.
Changes in your sleep, appetite, energy level, concentration, and interest may be symptoms of seasonal affective disorder, especially if they happen repeatedly at the same time each year.
No, You’re Not Lazy
This needs its own section, because one of the most awful aspects of depression is that it takes symptoms and makes them self-criticism.
You look at the dishes, and think, “I am so incredibly lazy.”
You cancel plans, and think, “I’m getting to be antisocial.”
You have trouble concentrating at work, and think, “What’s wrong with me?”
Depression can make simple things seem extraordinarily difficult. If your energy levels, motivation, and focus have been affected, “Just do it” isn’t the best advice.
Instead, try substituting the criticism with curiosity.
What’s changed?
When did you start feeling like this? How long has it been going on? Is your sleeping different? Are you avoiding people? Have you lost your enjoyment of the things you normally enjoy?
Start Small. Really Small.
Don’t worry about the big New Year’s resolution.
You don’t have to transform yourself by Monday.
Open the blinds.
Step outside into sunlight for a few moments.
Take a shower.
Respond to a text.
Have some food.
Take a walk around the block if that works for you.
Listen to some music.
Do one small thing that helps your brain know that you’re still taking part in your own life.
And if you only get through one thing today? No problem. That’s fine. You can always start there.
Don’t Let Winter Become Your Excuse
It’s easy to pin everything on the weather.
Feeling terrible? It’s winter.
Sleeping all the time? It’s winter.
Not leaving your apartment? It’s winter.
Not enjoying anything for weeks? Well, guess what-it’s swhat-it’ser!
Sometimes you need to ask if something more is going on.
Depression could be occurring along with anxiety, sadness, issues in relationships, stress, or other problems with mental health. The season didn’t cause these problems, but it made them more noticeable.
This is where talking to someone about it becomes important.
Light, Routine, and Professional Support
Seasonal Affective Disorder is linked to light; getting more light and sticking to a schedule become important parts of its treatment.
There is also another method called light therapy that is suggested sometimes, but you should not try it yourself since you need to figure out first if this method will be right for you or not. A medical specialist can help you understand what treatments you have access to and which measures you should focus on.
Moreover, therapy can help you cope with the emotional aspect of the situation. Treatment for depression can be provided in the form of counseling and other services that help you to see patterns, control negative thinking, and solve your problems.
You don’t need to come in with a diagnosis.
You can tell them that:
“I don’t feel like myself anymore.”
What If You’re Already Dealing With Depression?
Sometimes winter is not the only issue.
Maybe you’ve been battling for months, or work is beating you down.
Perhaps you are breaking up with your partner. Perhaps you have lost someone. Perhaps you have been covering it up because you don’t want to burden anyone. Then comes the darker season, and everything seems much worse.
If you are having trouble working, sleeping, interacting with others, taking care of yourself, or functioning through your days due to depression, do not dismiss it as simply a seasonal nuisance.
You might consider depression treatment services that can treat something more than just the changing seasons. A professional can help you examine your condition, including its seasonal nature, and determine what support best fits your needs.
If you are thinking of suicide or doing harm to yourself, do not wait to reach out for assistance through emergency services, a crisis hotline, or a loved one who can stay with you.
You Don’t Have to Wait for Spring
You do not have to white-knuckle it for four months of misery just because everyone else is doing fine in winter.
You don’t have to decide you need help because you feel “bad enough.”
Start with what you know: something is wrong, and you are not okay with how you are feeling.
This is enough reason to speak up.
Passages LLC provides mental health assistance for kids, teenagers, and adults through counseling and psychiatry services, which can assist individuals in dealing with their depression and other problems. The goal isn’t to judge your situation; it’s to help you understand what is going on and what would be helpful.
You don’t have to wait for the sun to come out to feel better.
