Illinois Winter Blues: Overcoming Seasonal Depression in the Midwest

By Sara Livengood, LSW
EMDR Training

Winter weather in Illinois can be unpredictable; we never know from one year to the next if it will be snowy, rainy, unseasonably warm, or below zero for months. One thing we can accurately predict about winter in Illinois is that the sun sees a lot less of us due to shorter days and longer nights. Lack of sun can impact energy and mood for many people however, those suffering from Seasonal Affective Disorder (more aptly referred to as SAD) experience symptoms that impact their ability to function in day to day life.

What are the symptoms of Seasonal Affective Disorder?

The symptoms of SAD can range anywhere from mild to severe leading individuals to experience inattentiveness, social withdrawal, fatigue, hopelessness, and depression. If these symptoms sound familiar, seemingly causing a pattern in your life where the coming of winter also signals a return of symptoms that impact your ability to function, then you may be experiencing Seasonal Affective Disorder.

You may feel resigned to experiencing these symptoms year after year, after all, we can’t control the sun. However, there are ways to overcome the debilitating symptoms that accompany the disappearance of the sun starting with a little light therapy. I know, I know, light therapy seems a bit silly to some of you. I mean, can sitting under a lamp REALLY help with feelings of hopelessness? Research shows that it does; provided that the light you’re using fits a few requirements and you use it appropriately.

What type of light is used for Seasonal Affective Disorder?

When choosing a light box or lamp in order to assist with symptoms for SAD it is important that the light itself provide an exposure to 10,000 lux of light and produces as little UV light as possible. Once you’ve found the right light and are ready to use it there are some recommendations that you should follow. Ideally, you would use the light within the first hour of waking in the morning for anywhere from 20 to 30 minutes. The light itself should be placed about 16 to 24 inches from your face and be used with your eyes open (do not look directly into the light- just like the sun). You can buy a light box or SAD lamp from a number of vendors but I suggest looking for one that will be convenient to use daily, if it isn’t simple to use its unlikely that you’ll incorporate it into your daily routine.

What else can you do to overcome Seasonal Affective Disorder?

Incorporating exercise into your routine can also help to boost mood for those who are impacted by Seasonal Affective Disorder. Incorporating exercise does not have to be extreme in order to effectively boost mood. I promise I’m not suggesting hour-long workouts every day. However, 20-30 minutes of low-intensity aerobic exercise 3-4 times a week does increase positive mood. Some examples of low-intensity aerobic exercise are walking, jumping rope, yoga, dance, and aquatic classes. Feel free to break these up into smaller chunks if that fits your schedule better. A ten-minute walk on your lunch break and ten minutes of yoga before bed absolutely counts. Busy lives often require that we get creative with how we schedule our time.

When is it time to seek out a professional for my symptoms?

Therapy, specifically cognitive behavioral therapy, can also be effective for the treatment of seasonal affective disorder. I left this one for last because, well, I provide therapy services so I didn’t want you to think our way was the only way. If you’ve incorporated both light therapy and exercise and you’re still experiencing symptoms it may be time to seek out professional.

If you would like to schedule an appointment at The Mental Wellness Center, Inc please check out this link: https://www.thementalwellnesscenter.com/intake