Episode Summary: 

Seasonal Affective Disorder (SAD) is a subtype of depression characterized by recurrent episodes that occur at specific times of the year, most commonly during the fall and winter months. It is officially classified as a type of major depressive disorder with seasonal pattern in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). If you struggle with seasonal depression during the winter months, know that you aren’t alone, and there is help. In this episode, Jessica and I discuss managing seasonal affective disorder: what it is, how to recognize it, and practical strategies to cope with it.

Quotables from the episode:

• Seasonal Affective Disorder is a mental health concern that typically shows up in the colder, darker winter months, linked to seasonal changes.
• Up to 3% of the general population is prone to Seasonal Affective Disorder. But those who are prone to depression are 10-20 times more likely to experience Seasonal Affective Disorder.
• Some common symptoms of seasonal affective disorder include fatigue or exhaustion, feelings of sadness, increased loneliness, discouragement, lack of motivation, decreased interest in previously enjoyable activities, change in appetite, and/or change in sleep patterns. If you’ve experienced more than a couple of these for more than a few weeks, you might be struggling with Seasonal Affective Disorder.
• There are many contributors to seasonal affective disorder:
• Biologically, studies have proven that the changes in the amount of sunlight significantly impacts our hormones and our mood.
• There are psychological contributors to seasonal affective disorder: we have just come off the holidays where there’s so much to do that it’s difficult to maintain a consistent schedule. Often we skimp on eating nutritionally, we skimp on sleep because we need more time to get everything done. Then come January 2nd, we wonder “what now? What do I have to look forward to now?”
• Seasonal affective disorder can impact our ability to hear God’s voice.
• There are examples in the Bible that if we were to apply current clinical diagnostic criteria 2000 years ago, there are several who probably would have been diagnosed with depression: Jeremiah, Job, David.
• The winter months look so barren. Everything appears dead, but it’s not. It’s a season of wintering. If the land doesn’t have winter rest, the soil gets depleted. If we can look at SAD as a time of wintering and hold on to the fact that God does a mighty work even in the winter, it can give us hope and it can build our faith even when we are struggling with SAD.”
• During the wintering months, God is doing something even our outside environment looks like it’s dead. If we focus on the fact that life feels really dark when you struggle with seasonal affective disorder, but God is our light.
• John 1:5 “The light shines in the darkness and the darkness has not overcome it.” But when we’re struggling with seasonal affective disorder, it can feel like darkness has overcome us.
• For many who struggle with seasonal affective disorder, a light therapy lamp can be helpful because it mimics the sunshine we don’t get enough of during the winter months. You can sit in front of that light for 10-30 minutes a day while you’re reading, while you’re doing your quiet time in the morning, or have it next to you in the kitchen where you’re fixing a meal.
• Because seasonal affective disorder can have an impact physiologically on our body, it’s important during the winter months that we are still getting time outside, even when it’s not sunny.
• Research has shown that just taking a walk for 10-15 minutes outside significantly elevates mood.
• When it’s too cold to get outside, you can move with the sun through your house. Sit near a sunny window.
• During the winter months, it’s important to make sure you are getting enough vitamin D.
• During winter months, consider taking up a new hobby that would bring you joy.
• When I have too much time alone, I find myself in this weird cycle of knowing that I need to do, which is to go be by people, but not having the energy or motivation to go be by people.
• During the darker winter months, my daughter and I plan Saturday fun days. We made a list of things that we could do each Saturday through January and February so we’d have something to look forward to. They don’t have to cost any money. One Saturday it was “Let’s stay in our pajamas and watch morning movies.” One Saturday we did painting.
• You may not feel like you have the energy to exercise, so start small. Set a small goal of just 5 minutes, and over time you will find that that will give you more energy to exercise longer two or three days later.
• If you are suffering, cling to the Lord. He will guide your steps. He will walk you