Parenting Pep Talk: Are “Winter Blues” Hurting Your Family?
Many of us feel somewhat down and sluggish as daylight hours diminish and the darkness increases. Some people, however, experience a severe decline in energy and mood and fall into a full-blown depression during the winter months. Seasonal Affective Disorder (SAD) is a subtype of depression that affects an individual at a certain time each year. Most common is SAD in winter due to the reduction of light exposure, but some individuals experience it when the days are longer. SAD is more easily recognizable in adults than children, but children can be just as impacted by its effects as adults. SAD should be taken as seriously as common depressive disorders or other mental health issues.
Symptoms of SAD include changes in mood, energy, and sleep. An individual might feel worthless, hopeless, and self-esteem is likely to plummet. Many take less pleasure in activities that were once pleasurable. Changes in diet are common, where people crave carbohydrates and sugar more frequently. Weight gain is common. Individuals may experience difficulty concentrating, which can impact performance at work and school. People with SAD may spend less time socializing and doing extracurricular activities. Parents may have a diminished capacity to be effective parents.
SAD is believed to be caused by changes in circadian rhythm. In the winter months our serotonin levels decrease while our melatonin levels increase. Serotonin is a brain chemical that helps to ward off depression, while melatonin helps us sleep. People who live closer to the equator and have longer days have lower rates of SAD. The rarer few who have symptoms in summer months experience more anxiety, insomnia, irritability, and weight loss. SAD in summer months may look more like mania than depression.
To be diagnosed with SAD a person must display symptoms during the same time each year for at least two years in a row. This is why it is so difficult to recognize in children who are constantly developing and changing. The research on SAD in children is minimal as of now. According to WebMD, SAD is more likely to occur in females, individuals who have a relative with SAD, and those between the ages of 15 and 55. Chances of developing SAD decrease with age.
For some, simply increasing time spent outdoors can alleviate SAD symptoms. SAD-affected individuals should try to exercise outdoors and walk rather than take public transportation as much as possible. Many people benefit from light therapy, AKA “phototherapy,” which involves sitting in front of a special lamp for a short time each day. Improvements can be evident in a few days but for some it takes a few weeks. Cognitive behavioral therapy can help individuals identify and revise negative thoughts and feelings associated with winter and depression and to develop appropriate coping skills. When SAD is very serious and involves feelings of hopelessness, helplessness, and thoughts of suicide, medication may be necessary.
Try to be patient with yourself or your children if SAD is an issue. Follow recommended treatment plans because they can be very effective. Aim to have a consistent sleep schedule and to exercise regularly. In addition to those beloved carbohydrates, be sure to eat plenty of fruits and vegetables. If you know ahead of time that you are prone to the winter blues, you might be able to nip them in the bud.
Dr. Jaime Black is a licensed psychologist practicing in Westchester and New York City. In addition to providing general mental health services, Jaime works with individuals of all ages on the autism spectrum, doing psychotherapy, conducting evaluations, and facilitating social skills groups. Visit www.spectrumservicesnyc.com, e-mail JaimeBlackPsyD@gmail.com or call (914)712-8208.
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