Tips to Improve Seasonal Depression Symptoms as Winter Approaches

SOUTHFIELD, Mich. (WXYZ) As we move into the colder months, the days naturally become shorter. In December we only have 9 hours of daylight and 15 hours of darkness per day. And with the change from Daylight Saving Time to Standard Time, the sun will soon set just before 5 p.m. If you’re one of the 5% of Americans who suffer from seasonal affective disorder, this combination can be a crippling blow.

But there is help and now is the time to act.

Stacey Cutright has struggled with depression for as long as she can remember, at least since high school.

I will say it hit me at 15, Cutright said. However, I think it hit sooner than that, to be honest.

Stacey says she noticed a seasonal pattern to her depression with low mood, less energy and disruptions in her sleeping and eating patterns. Crushing his ability to function, work and care for his family.

I was on the couch crying all night when my kids went to bed, she said of her seasonal depression symptoms.

Stacey is one of millions of Americans who suffer from seasonal affective disorder.

For the past five years, Google searches for the peak of seasonal affective disorder in early November.

At least the idea is that light and weather are primarily responsible for mood differences, said Dr. Philip Cheng.

Dr. Philip Cheng is a clinical psychologist and associate professor of medicine at Henry Ford Health and Michigan State University Health Sciences. He says changing light, weather and returning to standard time can also affect our internal clock.

Disruptions to sleep and circadian rhythms can have negative effects on mood, Dr. Cheng said.

And if you already have seasonal depression, it can make things worse.

He says the symptoms of seasonal depression are like those of other forms of depression and can include the feelings Stacey is experiencing as well as feelings of worthlessness or guilt, difficulty thinking or concentrating, and thoughts of self-harm or death.

SAD usually begins between the ages of 18 and 30, but can affect anyone. – Including children, but depression can manifest differently in boys and girls.

Boys or men tend to be more irritable as a form of depression, as opposed to a kind of sadness, low energy and low mood, one expert said.

So how do you treat seasonal depression? Depending on the severity, there is talk therapy or medication. But light therapy, which can be practiced at home, is a mainstay.

Sometimes the effects are remarkably rapid, Dr. Cheng said. Enter or exit the session. It’s like day and night.

I use a happy light which, if you get 10,000 lumens or more, can be great, Cutright said.

Stacey also exercises every day, which can help combat depression and regulate your circadian rhythm. But when she can, Stacey opts for natural sun and warmth. We met her during a getaway to Florida. His plan: Visit Florida or Texas every couple of months to reset.

Just the ray of sunshine on me, she said. I feel refreshed.

If you find it difficult to sleep on track after the time change and the abrupt change in evening sunlight.

Dr. Cheng suggests shifting your bedtime in 1,015-minute increments over several days to give your body more time to adjust.

This may be easier than lying in bed for an hour.

And the evidence is clear: Improving sleep and treating insomnia can help combat depression.

Melatonin may also help regulate your circadian rhythm and possibly improve your sleep.