Don’t Be Sad

Winter blues and depression can sap joy and are often worse in places like Jackson Hole, but there are ways to combat the sadness the season can bring.

// By Bevin Wallace

It was mid-January a few years ago, and I was a bit of a wreck—moody and weepy and easily pissed off for no apparent reason. The post-holiday blues, I told myself. My family didn’t want anything to do with me and avoided eye contact as we schlepped our skis and poles to the base area and stood in the lift line at the beginning of a day of skiing, which was feeling more like forced family fun than anything else. I wished I was still in bed. 

At the time, I did not have merely a case of the winter blues, but was diagnosed with Seasonal Affective Disorder, a form of depression that occurs at roughly the same time each year. It is believed to be related to decreased exposure to sunlight due to shorter days in the winter, which can cause changes in circadian rhythms and levels of serotonin and vitamin D. Unlike the winter blues, which can make you feel sad and want to stay home but does not render you unable to function, SAD is a depressive disorder that does interfere with your ability to function. It is diagnosed by a doctor or mental health professional, and, according to the American Psychiatric Association, SAD affects about 5 percent of the U.S. population (over 10 million people) for 40 percent of the year. Women are about four times more likely to experience it than men. 

My symptoms were fairly mild (even if my kids remember otherwise)—irritability, low energy, and a bad mood—and so far, haven’t returned. But SAD can be serious. Other common symptoms include hopelessness, isolation from friends, loss of interest in activities you usually enjoy, lack of energy or motivation, inability to focus or concentrate, appetite changes or cravings, and disrupted sleep. Lindsay Long, MSW, LCSW, behavioral health resource coordinator at St. John’s Health, says it’s important to seek support by contacting your primary care doctor if you feel “off” or notice any signs that concern you—don’t ignore the winter blues or SAD (as if you could) or try to tough it out. “It is crucial to reach out for help if you experience any thoughts of hurting yourself, thoughts of not wanting to be alive, or thoughts of ending your life,” Long says. “There are lots of community resources to help folks who are in crisis.”

Because SAD is thought to be related to decreased exposure to sunlight, it is not surprising that its prevalence is higher the farther north (or south) of the equator you go. “Jackson is pretty far north compared to a lot of places, so we see significant changes in the amount of sunlight we have when we move from long summer days into short winter days,” Long says. “This has an impact on people experiencing SAD symptoms.” On December 21, the shortest day of the year, Jackson Hole gets only about eight hours of sunlight (compared to about 16 hours of sunlight on the longest day of the year). That’s the bad news for Jacksonites. The good news is there are many things you can do (beyond moving to Tahiti) that can help with SAD and the winter blues. Your doctor or therapist should always be your first resource as you navigate this condition, though.

Seasonal Affective Disorder and the winter blues are real conditions. Either can make you want to hibernate under the covers with a bottle of whiskey. Or worse. It’s crucial that you take heed and seek help. 

Even if you’re just a little down but not suffering from SAD in a clinical sense, it’s still important to take positive steps to protect your mental health as the winter drags on. Find activities you enjoy, and do them with people you enjoy. “For some people, that is skiing. It can also be snow biking, snowshoeing, ice skating, hockey, or arts, education, or cultural activities that help make social connections while learning something new,” says Long. “The Rec Center is a great way to get out of the house, be around people, and do some sort of activity. It’s also a powerful experience to share what you’re going through with a trusted support person, whether that’s a friend, a therapist, or a partner. You don’t have to sit in it alone.”

“Exercise is huge,” says Lindsay Long, MSW, LCSW. “I say ‘exercise’ with caution though, because that can get taken to an extreme in a community like ours. It’s really easy to get an all-or-nothing mindset that exercise either needs to be something big or it doesn’t count. You don’t have to go hike the Grand Teton to reap the benefits of moving your body.” Walking your dog, parking farther away from your destination, or doing a quick workout video on YouTube are all perfectly legit ways to get moving.

One of the most common treatments for SAD and the winter blues is light therapy, which involves sitting in front of a lightbox that provides sunlight-simulating light (without UV damage) for about 30 minutes a day. (I checked Amazon, and they have almost 250 results for “SAD therapy light” ranging in price from $20 to over $1,500.) Also, try to spend as much time outside during daylight hours as you can; fresh air and sunlight can work wonders. 

Psychotherapy can help treat SAD and the winter blues. “Cognitive Behavioral Therapy is an evidence-based therapy that helps people look at thoughts and behaviors that impact their mood and then make helpful changes to improve mood,” says Long. This form of therapy is collaborative and very personalized based on the patient’s interests and strengths, and it provides tools that can be used to combat many mood disorders, including SAD.

Even if you feel like isolating yourself in your house all day, it’s important to find a way to connect regularly with supportive people in your life. “That might look different from day to day—sometimes you might be able to do a meal with friends, sometimes it might be a phone call or FaceTime with a support person, other times it might be a good conversation with a co-worker,” says Long. “Whatever it looks like for you, make plans to connect.”

A healthy diet might help improve SAD and winter blues symptoms. Many of us are familiar with the other meaning of the acronym SAD: Standard American Diet, which is described by the National Institutes of Health as a high intake of processed foods, refined sugars, and unhealthy fats, and a low intake of whole grains, fruits, and vegetables. This is generally considered to be what not to eat to improve your health and well-being (even if you’re depressed and all you feel like eating is cookies and potato chips), and it’s probably a good idea to eat the opposite of that—more vegetables, lean protein, and whole grains. However, nutrition is very complex and highly personalized, and different dietary approaches might not be right for everyone. Check with your doctor before adopting a specialized diet. 

Antidepressants such as SSRIs can be used to treat the depressive symptoms of SAD and help improve mood during the winter months. “Medication can be the thing that gives someone a little bit of traction to get going and be able to engage in activities and behaviors that help their mood. Folks can talk to their primary care doctor about what options are best for them,” says Long. JH