In many parts of the country, the changing leaves and falling temperatures of winter signal a time of joy, full of layered clothing, hot drinks, exciting winter activities, and cherished family traditions.
For millions of people, however, the season is anything but. The darker, colder months can bring about a lack of motivation and a feeling of hopelessness. About 1 in 20 people have seasonal affective disorder, or SAD, a form of depression that occurs during the winter and gets better the rest of the year. Less commonly, seasonal depression can happen during the summer.
“Some people leave for work in the dark and come home in the dark. It can definitely affect your mood and how you operate throughout the day, your willingness to complete tasks and care for yourself,” says Kelsee Heimbecker, MSW, a social worker in the Lehigh Valley Hospital Hemophilia Treatment Center in Bethlehem, Pennsylvania.
Seasonal affective disorder, also called seasonal depression, can disrupt daily life, which is especially troublesome for people with bleeding disorders, who rely on routines such as taking medications to manage their condition.
“The bleeding disorders community is pretty on schedule,” Heimbecker says. “So, a change in your mood due to the change in the season obviously correlates with whether you’re going to be motivated to take your medication or not and to stay on that schedule.”
Symptoms of Seasonal Affective Disorder
You might have seasonal affective disorder if you feel sad or depressed, are fatigued, lose interest in activities you normally enjoy, eat more and crave carbohydrates, sleep more, have low energy, feel worthless, or think about death or suicide.
“Watch out for your ‘ADLs’ — your activities for daily living,” Heimbecker says. “Do you find yourself not showering? Not brushing your teeth or taking your medications or eating like you used to do? Do you have a change in sleeping patterns? Do you just feel off? Do you have low energy — are you laying on the couch? Are you feeling down or hopeless? Are you isolating yourself?”
SAD can be diagnosed after you’ve had symptoms during the same season for two years in a row. As with any symptoms of depression, it’s best to see a doctor, who can advise you on treatments to help, which include medications such as antidepressants.
Heimbecker says it’s not necessary to see a psychiatrist for SAD. She adds that virtual appointments make it easier to access a health care professional.
“A lot of providers can help you: primary care providers, family doctors, OB/GYNs,” she says. “You just need to take the first step in talking to someone about it and saying out loud that you need help. There’s no shame in that.”
You should let your provider know about your bleeding disorder, so your treatment plan can be adjusted to your condition.
Home Treatments for Seasonal Affective Disorder
Besides seeing a doctor, lifestyle modifications can help if you have symptoms of seasonal affective disorder. The American Psychological Association recommends the following:
Get more exposure to sunlight. Try to get outside or sit by an open window as much as you can during the day. Going out for a walk can give you added benefits of exercise.
Eat healthfully. When you have seasonal affective disorder, your body craves calorie-loaded comfort foods. Instead, find tasty, low-calorie meals and snacks that you can make at home to control the ingredients.
Connect with friends and family. It’s easy to stay at home and become isolated during the winter. Research shows, however, that being with others can boost your mood. Try to reach out to friends for lively conversations or enjoyable activities.
“But,” Heimbecker adds, “make sure that your social circle is people who understand you and what you’re going through, physically and mentally.”
Stay active. Getting up and moving can boost your mood, and the physical activity is good for your body, too. You could volunteer somewhere that involves physical activity, join a mall-walking club, or go dancing.
Heimbecker also recommends that you set boundaries for yourself to avoid becoming overwhelmed by too many obligations.
“You don’t have to say yes to everything. You don’t have to run yourself ragged for everyone,” she says. “The bleeding disorders community has the everyday stressors that we all do, plus they could be living in pain every day, depressed every day, anxious every day. Boundaries are huge in self-care.”
If you are struggling with thoughts of harming yourself or others, call, text, or chat the 988 Suicide & Crisis Lifeline.