Written by: Hannah Field | Editor-in-Chief

It has been reported that about 10 million American adults suffer from seasonal affective disorder — SAD — from mid to late fall through the spring season. Oregon, especially, is cold and wet during the cold season, with the sun setting early and the temperature staying chilly throughout the day, even at the peak of the sun.

Seasonal affective disorder is a form of depression occurring during the colder months, the timing being the only difference between SAD and typical depression. It often returns annually for those who experience SAD. Explanations for why someone might experience SAD are still relatively unknown. The trigger, however, is a lack of light. The effects can be debilitating for some, and merely exhausting or tiring for others, meaning it varies from person to person.

Doctors make multiple recommendations for those who struggle with SAD. Studies state that proper sleep will elevate energy levels. If sleeping is a problem, doctors also recommend avoiding screens or other blue light before bed and creating a nighttime routine, something that promotes mindfulness and relaxation, ideally for a few hours leading up to sleep.

On the topic of mindfulness, many may benefit from meditation, yoga, pilates or other exercise or mindfulness practices to stabilize the mind and body. The easiest way to do this is to think of the moment — what is being done and how does it feel? Consider it “grounding.”

It is recommended to find everyday movement. To be clear, this does not necessarily mean exercise as in going to the gym or pushing yourself too hard, but finding time every day to walk, jog, step or play. Finding winter activities can assist, such as snowboarding, skiing, ice skating, sledding or even indoor activities, such as baking, cooking, reading, writing, crocheting and more. Creating things is good for the brain and brings feelings of pride and accomplishment.

And, although difficult, it is recommended to leave the house in one way or another, even when it’s freezing outside. Fresh air is good for the body and brain and leaving the house can stimulate, leading to better mental health.

Surrounding yourself with friends and family is a proven way to ward off the negative feelings accompanied by winter and is highly recommended. Being intentional with plans and self-care can help propel oneself into better health. Examples of self-care include forms of mindfulness as mentioned, cleaning, eating more healthily, exploring faith, self-reflection, practicing gratitude and more.

Artificial light is an alternative as well. Individuals may use sun lamps to replicate the light of the sun and using such light first thing in the morning has been proven to have positive effects. Studies also recommend taking media breaks, such as distancing from apps and social media. News, especially, can negatively affect mental health and during such critical months, access should be limited.

Having a clean, clutter-free environment may elevate moods, although the process is technically a chore. Doing the laundry, dishes and vacuuming can create comfort and remove at least a few tasks off the stressful weekly list.

Other resources, such as therapy, are recommended and can be easy to locate. Psychologytoday.com offers therapists from the area, virtually and in-person, and can point interested folks toward the right information to get set up. It often displays insurance information and sign-up material needed.

Antidepressants can also be helpful for those who suffer majorly from SAD. Meeting with your doctor can get this process started.

There are vitamins that individuals can take to promote health and well-being, such as vitamin D supplements — easy to buy from most local stores.

Most of all, individuals should learn what they need to be healthy and prioritize their health. Western’s Student Health and Counseling Center offers resources, professionals to speak to and other help at https://wou.edu/health/. “Wellness is a conscious, self-directed and evolving process of achieving full potential. We view well-being as a multidimensional and holistic process. The seven wellness realms we focus on, include: social, emotional, physical, spiritual, financial, environmental and mental,” says the center.

The website also provides graphics with more advice for handling poor mental health and finding a work-life balance. It recommends volunteering, maintaining relationships and adopting daily rituals. Figuring out what stress responses there are can be incredibly helpful as well, as each method can be remedied in a different way. Those who isolate may benefit from energizing activities, while those who grow angry or emotional may need to find a quiet, relaxing activity to recover instead.

Starting small with stress can make an impact, eventually snowballing into better coping mechanisms and skills. One conversation at a time opens the door for help.

The weather will, eventually, warm; the sun will return. Nobody should suffer alone. Merely having conversations about mental health can help destigmatize the concept of “winter blues” so that others can receive help as well, and feel less isolated in the process.

Contact the author at howleditorinchief@mail.wou.edu