Have you ever felt especially tired, sad, or unmotivated during the winter months? If so, you’re not alone. Many people experience changes in their mood when the seasons change, especially in fall and winter. These changes in mood are often referred to as the “winter blues.” When these changes become more significant and symptoms begin to interfere with your daily life, Seasonal Affective Disorder, or SAD, could be the cause.

SAD is a type of depression that happens at the same time each year, usually when there is less sunlight. Scientific research suggests that shorter days and longer nights affect the brain’s production of serotonin, a chemical that helps regulate mood. Less sunlight can also mess with our body’s internal clock, making us feel tired or out of sync.

Common symptoms of SAD include:

• Feeling sad, irritable, or hopeless;
• Losing interest in activities you usually enjoy;
• Sleeping too much or having trouble waking up;
• Feeling low on energy;
• Craving unhealthy foods, especially carbs like bread and pasta;
• Difficulty concentrating; and
• Withdrawing socially from friends and family.

The good news is that there are ways to manage SAD. Spending time outside during daylight hours, even when it’s cold, can help. Go for a short walk or challenge yourself to engage in some winter fun such as ice skating or learning to ski. Better yet, invite a friend to keep that social connection during the winter months. Light therapy, which uses special lamps to mimic natural sunlight, is another option. Exercise, eating a healthy balance of foods, and talking to a doctor or therapist can also make a big difference.

If you or someone you know is struggling, remember that it may not be just the winter blues. SAD is a real condition, and help is available. Understanding SAD can make it easier to recognize and manage, so you can feel better all year round.

If you or someone you know is struggling with mental health, reach out for help. Call, text or chat 988 to talk with locally trained professional at the Helpline Center. It’s free, confidential and available 24/7, 365. You’re never alone in this journey.

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The mission of the Human Services Center is to provide individuals with a mental health and/or substance use disorders with effective, individualized professional treatment, enabling them to achieve their highest level of personal independence in the most therapeutic environment.

The mission of the Division of Behavioral Health is to support quality clinical treatment, recovery supports, prevention and crisis services with integrity to obtain positive outcomes for individuals with behavioral health needs.

To read previous editions of the Mental Health Memo visit https://dss.sd.gov/keyresources/news.aspx#mhmemo