Written by Kayla Myer
Edited and Enhanced by ChatGPT

February 25, 2025

Every year as winter approaches, I start to dread the days ahead. Even before summer or fall has ended, I find myself mourning their passing while still living in those seasons. I know the days will soon grow shorter and the nights longer, and I brace myself for the arrival of the infamous "winter blues." Whether it's the colder weather, the lack of sunlight, or the post-holiday slump, this time of year can be particularly challenging for my mental health. As a peer supporter, I’ve had the privilege of walking alongside others through difficult seasons, and I know firsthand how real and heavy these feelings can be. But the good news? We don’t have to face them alone.

The "winter blues" is a common term used to describe the seasonal dip in mood that many people experience. For some, it can manifest as mild sadness, fatigue, or irritability. For others, it may develop into something more severe, such as Seasonal Affective Disorder (SAD), a form of depression triggered by seasonal changes. While the severity varies, the struggle is real, and acknowledging it is the first step toward finding relief (generated using ChatGPT).

For myself, once I started to understand how the “winter blues” manifested in me, I was able to implement my wellness tools into moments that felt daunting. Over the years, I’ve learned that small, intentional actions can make a big difference. Here are some approaches that have helped both myself and those I support:

1. Embrace the Light

Sunlight plays a crucial role in regulating our mood. If you can, try to get outside during daylight hours, even if it’s just for a short walk. If natural sunlight is scarce, consider using a light therapy lamp, which can help mimic the benefits of natural light and improve mood.

2. Stay Active

Exercise is a powerful mood booster. It doesn’t have to be intense, even gentle movements like yoga, stretching, or a short dance session can help release endorphins and combat sluggishness.

3. Connect with Others

Isolation often worsens the winter blues. Reaching out to my support system helps me stay grounded. Even a simple text, phone call, or video chat can lift my spirits and remind me that I’m not alone.

4. Nourish Your Body and Mind

What we eat can impact how we feel. Incorporating nutrient-rich foods into my diet, including vitamins, and whole foods that fuel my body. Equally important, nourish your mind. I practice mindfulness, gratitude, or journaling to process my emotions.

5. Create Comforting Rituals

Small moments of joy can make a huge difference. Whether it’s lighting a scented candle, wrapping up in a warm blanket with a good book or watching a show, or listening to uplifting music, I try to find little ways to bring warmth and comfort into my daily routine.

6. Seek Support When Needed

I don’t take these helpful tips lightly because I know how hard it can be to implement them when my brain feels heavy. Sometimes, despite our best efforts, the weight of the winter blues can feel overwhelming. And that’s okay. If your feelings persist or become too difficult to manage, don’t hesitate to seek support. There is strength in asking for help.

One of the most important things I’ve learned as a peer supporter is the power of shared experiences. No matter how isolating the winter blues may feel, you are not alone in this struggle. There is a community of people who understand, care, and are willing to walk this journey with you. So, as we navigate these colder, darker months together, let’s lean on one another, embrace small victories, and remember that brighter days are ahead. Spring always follows winter, and in the meantime, we can find warmth in connection, self-care, and hope. If you’re feeling down this season, reach out. To a friend, a peer supporter, a mental health professional, or whoever is your support system. You deserve support, and you are worth the effort it takes to care for yourself.

Generated by Open AI ChatGPT, Edited by Andi Daniel

October 22, 2024

The end of Daylight Saving Time (DST) brings noticeable changes in the environment that can have significant effects on mental health. This seasonal shift, especially the transition to earlier sunsets, can disrupt circadian rhythms, impact mood, and contribute to disorders like seasonal affective disorder (SAD).

Impact on Circadian Rhythms and Sleep

One of the primary mental health concerns tied to the end of DST is the disruption of the body's circadian rhythms. Our internal clock, or circadian rhythm, is sensitive to light exposure, and when the amount of daylight decreases with earlier sunsets, it can cause a misalignment between our biological clock and the day-night cycle. This misalignment can lead to difficulties in falling asleep, waking up, and maintaining healthy sleep patterns, all of which are crucial for mental well-being.

Sleep disruptions can aggravate conditions like anxiety and depression. Studies have shown that when individuals lose sleep or have poor-quality sleep, their cognitive functioning and emotional regulation suffer, potentially leading to increased irritability, sadness, and stress. For individuals already managing mental health conditions, the end of DST can act as an additional stressor. The disruption to daily routines, along with the physical impact of shorter daylight hours, may intensify feelings of isolation, anxiety, and depression. As SAMHSA’s National Guidelines for Behavioral Health Crisis Care emphasize, effective crisis care services, including timely access to counseling and support, are crucial in preventing mental health crises, especially during seasonal transitions.

The change in time can affect social behaviors and habits. With less daylight in the evening, people may engage in fewer outdoor activities, which can lead to feelings of social isolation. According to SAMHSA, strong social connections are essential for maintaining mental health, and reduced opportunities for socializing during the darker months can increase the risk of depression and anxiety.

Increased Risk of Depression and Seasonal Affective Disorder

As the days shorten and people are exposed to less natural sunlight, there is a marked increase in depressive symptoms for many. Seasonal Affective Disorder (SAD), which is a type of depression that occurs at specific times of the year—usually in the winter months—is triggered by reduced daylight. SAD symptoms include low energy, difficulty concentrating, changes in appetite, and a general sense of despair. This disorder is closely linked to the reduced amount of daylight in the winter months, as the body produces less serotonin (a neurotransmitter associated with mood regulation) and more melatonin (a hormone that induces sleepiness), leading to lethargy and depression. Additionally, for many, the shorter days create feelings of isolation, as the opportunity for outdoor activities and social interactions diminish. The end of DST can also contribute to increased anxiety for some individuals, as they may feel pressured by the perception of having less time in the day to accomplish tasks.

Montana has one of the highest rates of (SAD) in the United States, ranking fifth overall. The state's northern latitude and long, dark winters contribute to the prevalence of this condition. In fact, as much as 5% of the population in areas like Montana could be affected by SAD, particularly during the short days of winter, when sunlight is scarce.

To mitigate the effects of the end of DST on mental health, SAMHSA recommends maintaining healthy habits such as sticking to a consistent sleep schedule, maximizing exposure to natural light during the day, and staying active, even in the colder, darker months. SAMHSA also provides resources like the Disaster Distress Helpline and other mental health support systems that can be especially valuable during this time of year. Below are some suggestions for combating SAD.

• Light Therapy: One of the most effective treatments for SAD and other mood-related issues tied to lack of daylight is light therapy. This involves exposure to a light box that mimics natural sunlight, helping to regulate the body's circadian rhythm and boost serotonin levels.

• Maintain a Routine: Having a regular sleep schedule and engaging in regular activities, even in reduced daylight, can help the body adjust more smoothly to the time change. Structuring the day can also provide a sense of control, reducing feelings of anxiety or frustration.

• Stay Active: Exercise can play a significant role in improving mood and boosting energy levels. Even a short daily walk in the sunlight can help offset some of the effects of earlier sunsets and reduced light exposure. Nature walks can be particularly helpful, offering both physical benefits and a boost to mental well-being​

• Social Connections: Maintaining social relationships is crucial during the darker months. Interacting with friends and family or joining support groups can combat the feelings of loneliness that are common during this time of year. Virtual or in-person meetups can offer emotional support and reduce isolation.

• Seek Professional Help: For those who experience significant disruptions to their mental health following the end of DST, professional help is available. Cognitive behavioral therapy (CBT) is often effective in treating SAD and other mood disorders by helping individuals reframe negative thought patterns and develop healthier coping mechanisms. Additionally, medications like antidepressants may be recommended for some individuals.

While the end of Daylight Saving Time is often viewed as a minor inconvenience, its impact on mental health can be profound for many individuals. By understanding these effects and utilizing available resources, individuals can better manage the seasonal challenges that arise from this time change.

For more information, visit SAMHSA's website.