Seasonal Affective Disorder in The Queen City: How to Promote Positive Mental Health Year Round
Written by Jesse Carson. Photography by Chelsie Walter.
When winter rolled around last year, I started to experience some unusual changes in my health. My limbs started to feel heavy. My cravings for comfort food went through the roof. A deep sense of fatigue made itself at home in my body and mind, making every day seem a little bit foggier than the last. Though these changes had no identifiable point of origin, it was obvious that they were connected somehow. I had gone from being a happy, energetic college student to someone who could sleep for 12+ hours and still lack the zest necessary to pour a cup of tea. The transformation was truly bewildering.
Eventually, it was the social toll that drove me to take action. Loved ones couldn’t help but notice the changes in my mood and activity level, and I couldn’t help but feel guilty for being so disengaged. We all agreed that something was off. I had blood tests done, took new supplements, and made changes in my diet in hopes of addressing what I assumed was a physical imbalance. Nothing seemed to affect the dull, gray cloud that had taken over my body – nothing, that is, until I began taking morning walks. By some odd miracle, implementing this practice seemed to temporarily relieve some of the lethargy that had come to define my waking state.
This discovery was a revelation. Only then did the psychology student in me make the connection between the waning daylight hours and my declining well-being. Suddenly, the answer was clear: This was no simple vitamin deficiency or hormonal imbalance. I was suffering from seasonal affective disorder.
I had gone from being a happy, energetic college student to someone who could sleep for 12+ hours and still lack the zest necessary to pour a cup of tea.
I’m far from alone in this experience. Seasonal affective disorder (SAD), often referred to as seasonal depression, is a condition characterized by depressive symptoms that emerge in accordance with the changing of the seasons. These symptoms can include feelings of despair, irritability, oversleeping, cravings for sweet/starchy foods, heaviness in arms and legs, fatigue, and weight gain. SAD is particularly common in communities located north of 30 degrees latitude (or roughly Austin, Texas) due to the limited sun exposure these regions receive in the winter. It is estimated that, overall, at least 10 million Americans experience this condition every year.
“It’s actually fairly common,” said licensed professional counselor and Kent State University doctoral candidate Julie Lineburgh in an interview with Cincinnati Public Radio. She also notes that situational variables, in addition to biology, can make the winter an especially challenging period of time for many of her clients.
“Another compounding factor is that during the winter months we also have the holidays,” Lineburgh says. “A lot of people will come in and their depression and anxiety can be impacted by having to spend time with family. While that can be wonderful, it can also be really stressful.”
Notably, women are four times more likely than men to be diagnosed with SAD. While cultural stigmas surrounding masculinity and mental health are likely in part to blame for men’s low skewing diagnostic rate, the fact that such an overwhelming majority of afflicted individuals are women is still cause for alarm. Women who are between ages 18 and 30, have been diagnosed with another mood disorder, and/or who have relatives who struggle with any form of depression are especially likely to report symptoms of SAD. These patterns signal a potential need for increased research and awareness amongst vulnerable populations. By acknowledging the specific groups that are most likely to be affected by this condition, we can take a more targeted approach to preventing, treating, and understanding it.
In 2015, U.C. Health clinical psychologist Dr. Christine Muller-Held spoke to Cincy Magazine about how the winter months impacted the mental health of her students, a demographic that may be especially vulnerable to SAD due to academic stress, time spent indoors, and age.
“What I generally observe is that students might come in a few weeks after the time changes and the days feel notably shorter, and report that they feel down or sad rather persistently,” she says. “This is especially true of students who come from brighter, warmer climates. Cincinnati winters can be challenging even for those of us who are used to them, but for people who are less accustomed to cold weather and gray days, this can be especially problematic.”
Like Lineburgh, Dr. Muller-Held also notes how the winter months come with unique sources of stress, this time pointing to the timing of exams as a potential burden for students.
“If we know this is a student's seasonal pattern, it can be helpful to keep the time-limited, known nature of this difficulty in mind so that the student can keep an eye on the idea that there is a light at the end of this tunnel and that this is not a permanent state of existence,” she says.
With roughly 150,000 women spending their winters in Cincinnati, the city cannot afford to neglect the need for SAD awareness. Fortunately, there’s a bevy of local resources available to those struggling with the disorder, many of which are affordable, accessible, and free of side effects. Depression support groups can help those struggling with SAD connect with a supportive community. Those interested can contact the National Alliance on Mental Illness, Centralized Access Point , United Way Line, or even their place of worship for more information on nearby active groups.
Individuals in need of professional help can look to training clinics such as The Cincinnati Psychoanalytic Institute or U.C. Behavioral Health Center for therapy services costing between $0 and $50 per session. The graduate trainees and overseeing licensed psychologists that provide these services can talk clients through their struggles, teach management skills like meditation, and can even recommend medication, under some circumstances. For those who have the means and want a more flexible option, telehealth apps such as BetterHealth or Talkspace host many Ohio-based therapists who offer their services on a digital basis.
For those who don’t have the time or resources to take advantage of these options, there are still plenty of steps one can take at home to prevent and minimize symptoms of SAD. The number-one most effective antidote is natural light exposure. Opening up the curtains, sitting near windows, and getting outside whenever possible (particularly in the morning) all help regulate your circadian rhythm. Even painting walls light colors and utilizing candles and fireplaces can help to increase the amount of natural light in a space. Swapping out traditional lights for blue light-emitting bulbs can also have a therapeutic effect, though it is worthwhile to research each brand’s range and effectiveness before making this financial commitment.
Doing 30 minutes of continuous, rhythmic exercise (such as walking, swimming, dancing, or weightlifting) each day is another wonderfully efficient way to keep one’s mental wellness on track throughout the winter. Eating nutritious foods, sleeping adequately, and practicing meditation can all help as well. If this seems too overwhelming, multiple healthy practices can be combined for maximum benefit. For example, simply going on two 15-minute walks each day with a friend or family member checks off the need for sunlight, exercise, and social connection. Utilizing even just one of these strategies can help the body stay in sync with the changing daylight hours, thus keeping those serotonin and melatonin levels in check.
Many of these techniques will sound familiar to anyone well versed in psychological science, as their effectiveness has been established in the management of other mental health conditions as well. Natural light, exercise, social connection, and therapy can be broadly valuable to anyone looking to proactively support their mental health regardless of their diagnostic status. For this reason, it may be worthwhile to give them a chance regardless of whether or not you suffer from SAD. By making good mental wellness practices both a personal and a collective priority, you can help establish a culture that values mental health.
By making good mental wellness practices both a personal and a collective priority, you can help establish a culture that values mental health.
Everyone has the capacity to make their locale a better place for those vulnerable to mood disorders. Office/property managers, educators, religious officials, and other community leaders can take steps to brighten up any communal spaces under their control. Neighborhood committees can organize regular activities that get people moving and connecting outdoors year round. College campuses, women’s health clinics, and other organizations that serve at-risk populations can conduct awareness campaigns to ensure their patrons are adequately informed. Even simply inviting a roommate to go on a walk with you can make a difference. Ultimately, by ensuring that our homes, workplaces, and neighborhoods are as inclusive and healthy as possible, we send a clear message: No one is on this journey alone.
Community Mix is our monthly hodge-podge of content from a beautiful hodge-podge of Cincinnatians. Nominate folks for us to spotlight.