Navigating Seasonal Affective Disorder Amidst the Darkness of the Illinois Winter

Ah, the darkness and sub-zero temperatures of the Midwest have arrived — right after the time for twinkling lights, cheerful music, and family gatherings. Now is the time of the icy sidewalks, awkward small talk, darkness and vitamin D deficiency and the kind of stress that makes you want to curl up under a blanket until the spring thaw. When Seasonal Affective Disorder (SAD) decides to join the party, it can feel like your mood has taken a nosedive just when you’re supposed to be in the happiest season of all!

The truth is, winter isn’t always cheerful and bright for everyone. If the shorter days and colder weather have you feeling more like the Grinch than Buddy the Elf, you’re not alone. SAD—a form of depression tied to seasonal changes—can hit especially hard during the Chicago winters and is at an all-time high.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a form of depression linked to changes in seasons, most commonly beginning in the late fall and persisting through winter. It’s thought to be caused by a combination of reduced sunlight exposure, disruptions to your body’s internal clock (circadian rhythm), and changes in serotonin and melatonin levels. Symptoms can include:

• Persistent low mood
• Loss of interest in activities you once enjoyed
• Low energy or fatigue
• Trouble sleeping or oversleeping
• Changes in appetite, particularly cravings for carbohydrates
• Difficulty concentrating
• Feeling hopeless or irritable

These symptoms can be especially challenging when paired with the expectations of us as professionals, parents, partners and friends.

The Chicago Winter Season’s Unique Challenges

Here are a few factors that might contribute to heightened symptoms:

1. Shorter Days and Less Sunlight: The reduced daylight hours of winter can worsen SAD symptoms, as sunlight helps regulate serotonin and melatonin, which impact mood and sleep.
2. Holiday Expectations: The pressure to feel happy, attend events, and maintain traditions can feel exhausting when you’re struggling with low energy and motivation.
3. Financial Stress: The cost of gifts, travel, and celebrations can add to feelings of anxiety and overwhelm.
4. Social Isolation or Loss: For some, the holidays highlight feelings of loneliness or grief for loved ones who are no longer here.
5. Disruption of Routine: Changes in daily schedules can interfere with sleep, healthy eating, and other habits that support mental wellness.

Tips for Managing SAD During the Cold, Dark Winter Months

While SAD can make the season difficult, there are strategies to help you cope and find moments of peace and joy.

1. Maximize Your Light Exposure

• Spend time outside during daylight hours, even if it’s cold, skip the sunscreen so your body can absorb some vitamin D.
• Open your blinds and sit near windows during the day.
• Consider using a light therapy lamp, which mimics natural sunlight and can help boost mood. Although not as safe for your skin, try limited time in a tanning bed too.

2. Set Realistic Expectations

• It’s okay if your winter days don’t look picture-perfect. Give yourself permission to simplify plans or say no to commitments that feel draining.
• Focus on small, meaningful moments rather than trying to do it all.
• Remember on social media, people post their BEST MOMENTS, try not to compare those to your every day moments.

3. Stick to a Routine

• Maintain regular sleep and wake times to support your body’s natural rhythm.
• Incorporate movement or gentle exercise into your day, even if it’s just a short walk, a gentle yoga class or any movement that brings you joy.
• Keep nourishing foods on hand to help avoid excessive carb cravings or emotional eating.

4. Prioritize Self-Care

• Make time for activities that help you recharge, like reading, journaling, or practicing mindfulness.
• Give yourself grace and compassion; just like you extend to others, managing SAD is not a reflection of your worth.
• Don’t hesitate to reach out for support from friends, family, or mental health professionals.

5. Stay Connected

• Reach out to loved ones, even if it’s just through a phone call or text.
• Consider participating in small, low-pressure gatherings rather than large events.
• Seek support groups or online communities for those experiencing similar challenges.

Seeking Professional Support

If you find that SAD symptoms are significantly impacting your daily life, know that professional support is available. Therapists can help you develop coping strategies, and treatments like cognitive behavioral therapy (CBT) and medication may provide relief. At Grow Wellness Group, we offer individual therapy and psycho-education to help you navigate difficult seasons, including the understated impact of seasonal changes.

You Are Not Alone

The winter months can be a challenging time for many, but with awareness and support, it is possible to manage the effects of Seasonal Affective Disorder. Whether it’s through light therapy, setting boundaries, or seeking professional help, there are ways to care for yourself during this season.

Remember, it’s okay to experience the winter months differently than others. You are not alone in this journey, and brighter days will come.

If you or a loved one is struggling with SAD this season, consider reaching out to us at Grow Wellness Group for support. Together, we can create a plan to help you feel supported, seen, and heard.