Virginia’s four seasons offer much to appreciate. While some states miss out on the vibrant fall colors and snowy landscapes, winter can bring long, cold, and colorless days. For many, it’s more than just boredom or restlessness; it’s a battle against the winter blues.

Seasonal affective disorder (SAD), a form of depression that strikes during specific seasons, especially winter, affects millions globally, even here in Virginia. Its impact on mental and emotional well-being cannot be underestimated.

Seasonal depression is real, and it affects all of us one way or another. Whether it’s someone dealing with winter depression or their loved ones who surround them – we’ve all felt the effects of SAD at some point. So, what can we do about it?

Imagine feeling exhausted, struggling to sleep or oversleeping, losing interest in things you once loved, and experiencing shifts in your body weight. For some, it can even escalate to feelings of hopelessness or thoughts of self-harm. That’s the reality of seasonal depression.

But don’t lose hope just yet! Here are some key things to consider when it comes to tackling this challenging condition:

It hurts, physically: depression is hard for everyone involved. Just like getting a broken heart, SAD is painful both emotionally and physically. It can cause muscle pain, headaches, stomach aches and an overall feeling of illness that just doesn’t seem to go away.

It causes disinterest: It can be a struggle to find motivation and energy for anything, even the things that are usually enjoyed – even food, activities, sex, you name it…

It makes people irritable: Everyone has their moments, but seasonal depression can make irritability a consistent state. This can cause conflict with loved ones and colleagues, making things even more challenging both at home and at work, with parent, spousal or sibling relationships.

It ruins sleep patterns: The condition can also wreak havoc on sleep schedules – whether it’s sleeping too much or too little. This can lead to exhaustion, fatigue, and difficulty functioning throughout the day.

It lowers mood: One of the hallmark symptoms of depression is a persistent feeling of sadness or emptiness. SAD is no different, and it can make even the happiest moments feel dull or joyless.

It can affect children : While we think of depression as being associated with adults, it can also affect children and teenagers. They may have difficulty concentrating in school or experience changes in their behavior and mood.

While there is no surefire way to prevent SAD, there are steps you can take to reduce its impact on your life. Here are some tips that may help:

Take advantage of natural light. Exposure to sunlight, even during the winter months, has been shown to improve mood and energy levels. Make an effort to get outside during daylight hours even if it’s just for 10 minutes and open up blinds or curtains to allow more natural light into your home.

Light Therapy Lamps help . Light therapy has been shown to be an effective treatment for SAD, and other mental health disorders. These lamps mimic natural sunlight and can provide a boost of energy and mood during the darker months. They are available on Amazon for as little as $20.

Stay active: Regular exercise not only improves physical health but also helps improve mental health by releasing endorphins. A brisk walk, yoga, or any physical activity can help boost mood and reduce symptoms of SAD.

Stay social: It’s easy to retreat into a shell when feeling depressed, but making an effort to stay connected with friends and family can greatly improve mental health and decrease feelings of loneliness.

Eat mood-boosting foods. Make sure you fuel your body with nutritious foods. The most important kinds of nutrition you can get when feeling down are those that contain Omega-3 fatty acids, magnesium, and serotonin-enhancing foods. All of which have been found to have a positive effect on your mood. Check out this list of mood-boosting foods.

Nobody said that preventing or dealing with SAD was going to be easy. But helping yourself, or a loved one, isn’t optional – it’s critical.

If you’re experiencing severe symptoms of SAD, it’s essential to speak with a mental health professional. They can provide a proper diagnosis and create an individualized treatment plan that may include therapy, medication, or other interventions.

Remember, this isn’t just for you – we all need you to get better.

Although being patient with someone dealing with depression is important, it is also important to take care of yourself. There’s nothing wrong with continuing to do the things that are important to you, getting out of the house even if they don’t want to come, or feeling joyful or happy even if they aren’t.

It’s okay to need some time away from your loved one, especially if they’re in a particularly irritable or depressed state. Take breaks when you need them and engage in activities that bring you joy.

Make sure to prioritize your own mental health, first, just like an airbag on an airplane.

Tharp Funeral Home offers weekly grief support groups around Central Virginia. Take a look at our grief resources, including grief support groups here.

Grief is hard, there’s no way around it. Coloring pretty pictures isn’t going to change the loss that you’ve experienced. But it can bring life to your gray world and change the way you feel about yourself as well as your circumstances.

Healing by Design is a small keepsake journal that holds a variety of creative activities to help you on your journey. From coloring pages to journal prompts and poetry games, use it however you please. There is no wrong way – it’s simply just for you.

Download Healing by Design: a Keepsake Activity Journal for Adults