As autumn approaches and Denver residents prepare to fall back during daylight saving time in November, those who suffer from seasonal affective depression (SAD) are already getting anxious. For residents like Jack Rudolph, 25, this means a shift in well-being and livelihood triggered by the shorter amounts of daylight.
“When it starts to get cold and gloomy and there’s only four hours of light in a day, it starts to get hard,” Rudolph said. “It’s not just hard but weird because in that period of time there’s so much to do and it gets stressful, which turns into anxiety because you’re not getting enough done.”
SAD, also known as the winter blues, is a type of depression prevalent in the fall and winter months. Stemming from the color change in the leaves and drastic shifts in weather, this time of year proves to be challenging for many people.
“About 5% of adults in the U.S. experience SAD and it typically lasts about 40% of the year,” according to research by the American Psychiatric Association. “The prevalence of SAD varies with geographical latitude, age and sex. The prevalence increases at higher latitudes with SAD being more common in people living far from the equator where there are fewer daylight hours in the winter. Younger people and women are also at higher risk.”
Rudolph experiences many common symptoms of SAD, including decreased motivation levels and concentration, which occur when the seasons shift. “Colorado gets so much light that we often take for granted how much it helps our mental health, but this diminishes as the winter months approach,” Rudolph said.
These changes are what drive the mood shifts and cause a decline in mental health. Reduced sunlight during this period can cause a Vitamin D deficiency, worsening seasonal depression symptoms.
“When we change the clocks, we’re going to experience more darkness, more often,” said Scott Cypers, PhD, associate professor of psychiatry and director of stress and anxiety programs at the Helen and Arthur E. Johnson Depression Center in a Q&A with the University of Colorado Anschutz Medical Campus.
“We know that sleep, specifically getting good sleep, is a really good protective factor for mental health. Whenever you start messing with sleep rhythm, like when we change the clocks, it can impact us in the short term, and potentially the long term as well.”
Licensed therapist Christy Jones, who has worked in Denver as a mental health provider for over 20 years, helping adults and adolescents with varying disorders ranging from depression to eating disorders, has a few tips that she shares with her patients experiencing SAD.
“Regular physical activity helps endorphins such as dopamine and serotonin to boost your mood,” Jones said. “Vitamin D is helpful too.”
Vitamin D is essential for the mental clarity of a person but sometimes this is hard to acquire during the cloudy winter months. Jones offered a solution, which is an easy fix, often in the form of light therapy.
“Light therapy is simple and effective,” Jones said. “These devices can easily be found online and expose your retina to light, which helps with our circadian rhythms and mirrors the stimulating feelings of sunrise.”
Rudolph keeps his light on a setting that instantly turns on as the first ounce of sunlight comes through his bedroom window.
“I bought a Vitamin D lamp and it helped me a lot,” Rudolph said. “To be like, ‘Oh, the sun is up now,’ is the biggest change in mindset for me that motivates me early in the day.”
Another key element attributed to a rise in happiness during the winter months and combating SAD is creating a routine for yourself that makes you feel like you have accomplished something.
According to Denver resident Josh Ramirez, 25, having a routine and a set schedule has proven to be beneficial and successful in combating his SAD. Ramirez is a working professional in the Denver area who spends ten to twelve hours a day working with his clients as a salesman for a local roofing company. What keeps him afloat is making sure he leaves enough time for himself to do the things that bring him joy.
“I’m constantly working out in the gym and I’m now into jiu-jitsu,” Remeriz said. “Doing these things and then just finding little places, hobbies [and] things I can do has been important and very helpful for me.”
Another key component of keeping a healthy mindset when experiencing SAD is developing coping mechanisms. Similar to schedules, coping mechanisms look different to each person, as there are many ways to decompress and stay in a positive mindset.
There is, however, the chance that things get too hard and one’s coping mechanisms fail. This is something that Jones acknowledges is important to consider for someone dealing with this issue. When this happens, one viable way to recenter yourself within your coping mechanisms is to reach out for help from those who can offer proper support in the form of therapeutic advice.
“When times get too hard, seeking professional help may be the best option,” Jones said. “This could come in the form of reaching out to professionals for therapy and considering the possibility of medication to ease the pain of one’s emotions.”
Rudolph has been in therapy for many years, starting when he was 19. He attributes seeking help from a licensed professional to a rise in stability and happiness during the winter when his SAD is most prevalent. “Therapy has helped me deal with this in a way that’s allowed me to learn a lot about myself and how to better my perception of the winter,” Rudolph said.
The Denver metro area has a vast amount of resources that are available for those dealing with SAD. These resources range from both in-person and virtual therapy. CBT Denver is one of the leading resources for the treatment of SAD within Denver and surrounding cities. Its preferred method of support is action-based therapy to assert control over one’s feelings of depression that happen at this time of the year.
For those who have trouble accessing in-person options for therapy, there are many resources available virtually that can help you manage your SAD. Two virtual resources are Better Help and Psychology Today, which offer personalized matching with licensed therapists based on your challenges.
Experts say when your SAD symptoms are in full effect, approach them head-on with a positive mindset in the form of coping mechanisms and an updated schedule.
“There are many resources, including both in-person and virtual therapy options, that can be effective by helping people look at their current coping skills and increase the variety of skills in their toolbox so that when this time of the year comes around, they are prepared to deal with whatever comes their way,” Jones said.
