As we are in full swing of winter and the days are short, many individuals may be experiencing what is commonly referred to as Seasonal Affective Disorder and the aptly convenient acronym, SAD. This form of depression often emerges during the fall and winter months, when our days are filled with less sunlight and colder temperatures. This is especially common in the Northern Nevada and Great Basin regions, as abundant sunlight, warmth and long days are the norm.
It's important to recognize that SAD is more than just the typical "winter blues"—it is a serious mental health condition that can interfere with daily life. SAD has varying levels of effect on daily life as some individuals notice a more melancholic attitude while others' symptoms more resemble major depressive disorder. Regardless, people with SAD require attention and care, much like any other form of depression.
Some common signs of SAD include persistent feelings of hopelessness or sadness, significant changes in sleep patterns—such as oversleeping—weight gain or shifts in appetite, and a diminished interest in activities once enjoyed. Difficulty concentrating, irritability and a general sense of sluggishness are also frequent experiences for individuals struggling with SAD.
While the exact cause of SAD is not fully understood, many experts believe it is closely linked to the decrease in sunlight during the winter months. Sunlight plays a critical role in regulating our circadian rhythm, our body's internal clock, which helps manage our mood, energy levels and sleep patterns. When this natural rhythm is disrupted due to the lack of sunlight, it can lead to the onset of depressive symptoms. Additionally, decreased sunlight may lower serotonin levels (the neurotransmitter responsible for maintaining mood stability) and increase melatonin production (a hormone that promotes sleep). These changes can manifest as feelings of sadness, fatigue and a sense of low energy.
Fortunately, there are several treatment options available for individuals experiencing SAD. One of the most effective and widely recommended approaches is talk therapy where individuals can talk about the effects of the weather patterns on their mood in a nonjudgmental and safe space. Counselors can also provide psychoeducation about their experiences while the client can learn valuable coping skills. Additionally, engaging in regular physical activity, maintaining a consistent sleep schedule, and seeking natural light whenever possible can also alleviate some of the emotional and physical symptoms associated with SAD.
While the winter months can understandably be challenging for some, it's important to remember that help is available. If you or someone you know is experiencing symptoms of seasonal depression, it is vital to reach out to a healthcare provider for professional support and guidance. With the right strategies in place, individuals can successfully navigate the winter months and maintain emotional well-being.
Taking care of ourselves during these seasons of change is essential. Seeking support, whether through therapy, lifestyle adjustments or professional help, can make a significant difference in how we experience the world around us, even when the days are short and the nights are long.
The Downing Counseling Clinic's mission is to provide low-cost mental health counseling services to NSHE students and those in the Reno community.
Monty Minter, ABD, is a counselor educator and licensed clinical professional counselor specializing in grief and loss, death and dying, rural mental health and trauma-informed care. A first-generation student from Appalachia, she is completing her doctoral degree at the University of Nevada, Reno, focusing on integrating mental healthcare services and promoting social justice in counseling.
