Here in Minnesota, where winters can be long, dark, and cold, seasonal depression or Seasonal Affective Disorder (SAD) is relatively common. Today, we’ll talk you through tips to navigate what can feel like a never-ending chapter and get back to feeling more like yourself.
When Does Seasonal Depression Start?
The specific onset of seasonal depression in Minnesota usually starts in October and November, when there’s less natural sunlight, and peaks in December, January, and February. However, everyone is different, and this doesn’t represent everyone’s experience. Furthermore, some people may experience a milder form of seasonal depression in the summer months.
What are Common SAD Symptoms?
According to the University of Minnesota, common SAD symptoms include:
- Low energy
- Changes in sleep patterns, including disturbed sleep and oversleeping
- Irritability and a preference to avoid socializing
- Apathy
- Difficulty concentrating
- Appetite changes, including carbohydrate cravings and increased appetite
- General sadness or hopelessness
- Loss of self-esteem
- Anxiety
- Mood changes
- Decreased libido
How to Navigate Seasonal Depression in Minnesota
Working through seasonal depression in Minnesota, or any region with long, cold winters and reduced sunlight, requires a proactive, holistic approach. Here are some strategies we’ve found to be helpful:
- Maintain a Routine. Establish and stick to a daily routine for a sense of structure and predictability.
- Spend Time Outdoors. Even in the cold, try to spend some time outdoors during daylight hours. Exposure to natural light, even on overcast days, can positively impact your mood and energy levels.
- Get Active. Speaking of being outdoors, regular exercise is a powerful tool for managing depression. Engage in activities you enjoy, whether indoor workouts, winter sports, or taking a brisk walk. Exercise releases endorphins, which can improve mood.
- Spend Time With Others. Social support is crucial during the winter months. Maintain connections with friends and family and consider joining social groups, clubs, organizations, or classes to get out of the house.
- Use Light Therapy. Use a lightbox that emits bright, full-spectrum light for about 20-30 minutes each morning to help regulate your circadian rhythm and improve your mood.
- Work in Mindfulness and Relaxation Techniques. Meditation, deep breathing, and yoga can help manage stress and improve your overall well-being.
- Optimize Your Environment. Make your living space as comfortable and well-lit as possible. Decorate with colors you love, open curtains during the day, and consider using light bulbs that mimic natural sunlight.
- Try Vitamin D Supplementation. When skin is exposed to sunlight, it produces Vitamin D, which boosts serotonin—a brain chemical that affects mood (Mayo Clinic). Without enough sunlight, you might not be getting enough of the vitamin. Vitamin D supplements can help with that.
Before you begin taking any supplements, always consult with a healthcare professional. - Seek Professional Help. At ACP, our licensed therapists can provide individual therapy, helping you explore and address negative thought patterns and develop ongoing coping strategies. If symptoms persist or worsen, our medication management team can provide an evaluation to see if medication might be appropriate or helpful.
Remember that everyone’s experience with seasonal depression is unique, and it may take time to find the combination of strategies that works best for you. If you’re struggling, let us help you out!
Seasonal Depression vs Depression
It can sometimes be hard to tell the difference between seasonal depression and depression because, for many, they look similar. But, you can only receive an official SAD diagnosis after you’ve had two consecutive seasons with depression symptoms that begin and end at roughly the same time and then lessen or disappear through the rest of the year. One of the best ways to determine what’s contributing to your depression is by working with a licensed therapist.
Turn to ACP for Help With Seasonal Depression
If you’re experiencing symptoms of seasonal depression in Minneapolis or Western Wisconsin, reach out to our healthcare professionals at ACP. We’re here to help. Our dedicated team offers a range of mental health services in the following areas:
- Minneapolis
- West Metro
- St. Paul
- West St. Paul
- Brooklyn Center
- Apple Valley
- Hudson, WI
We also have telehealth options available if that’s your preference. Learn how we can support you or your loved ones this winter and all year long.
Ready to request an appointment? Call us at 612-925-6033 or fill out the form at the bottom of this page.
