Embracing Hope: Understanding Anxiety, Depression and Grief During the Winter Szn
Navigating emotions during the winter season can be challenging, and it's more common than many realize. Shorter days with less sunlight, colder temperatures (depending on where you live), and the emotional weight of the holidays—whether due to grief, stress, or other factors—can all contribute to heightened emotions this time of year. If you are wondering if it’s just you, IT’S NOT. If you think it’s not common, IT IS. Understanding your own emotions and identifying potential triggers are key steps toward self-awareness, emotional balance, and overall well-being. Let’s take a closer look into depression, anxiety and grief, as well as ways to cope with them.
Depression
Negatively impacts academic, occupational and/or social functioning
Triggers
•Cold weather
•Reduced daylight
•Holiday stress
•Social isolation (WFH)
•Financial pressure
Symptoms
•Feeling sad, empty, hopeless, worthless, guilt
•Decreased interest or pleasure in activities
•Significant weight loss/weight gain or increase/decrease in appetite
•Insomnia or hypersomnia
•Fatigue
•Difficulty concentrating
•Indecisiveness
Thoughts of death/suicide
Anxiety
Negatively impacts academic, occupational and/or social functioning
Triggers
•Cold weather
•Reduced daylight
•Holiday stress
•Social isolation (WFH)
•Financial pressure
Symptoms
•Restlessness/feeling wound-up or on-edge
•Easily fatigued/feeling weak or tired
•Difficulty concentrating
•Having trouble controlling worry
•Increased heart rate
•Breathing rapidly (hyperventilation)
•Sweating
•Trembling
•Insomnia
•Somatic/physical symptoms such as stomach aches, nausea, diarrhea, headaches, muscle tension, dizziness
Grief
Types of loss
•Death (person or pet)
•End of a relationship or friendship
•Job loss
•Loss of a home (moving, house fire, etc.)
•Loss of income
Seasonal Affective Disorder (SAD)
(pun all the way intended with the acronym)
Most accurate diagnosis is “…with seasonal pattern”
•Varies by age and sex
•Younger persons at higher risk for winter episodes
Triggers/causes:
·Reduced sunlight
·Natural isolation
·Holiday reminders/traditions/stress
·Biological rhythms
·Genetic predispositions
Symptoms:
·Low energy
·Fatigue
·Changes in sleep patterns, more commonly hypersomnia
·Mood fluctuations
·Overeating and/or weight gain
·Social withdrawal (hibernating)
Seasonal affective disorder is estimated to affect 10 million Americans. Another 10 percent to 20 percent may have mild SAD. SAD is four times more common in women than in men.
Many people with SAD report at least one close relative with a psychiatric disorder, most frequently a severe depressive disorder (55 percent) or alcohol abuse (34 percent). Reference Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, National Alliance of Mental Illness, National Institute of Mental Health, National Mental Health Association, Substance Abuse and Mental Health Services Administration, Melrose, S. (2015). Seasonal affective disorder: an overview of assessment and treatment approaches. Depression research and treatment, 2015.
Coping with SAD
•Lifestyle changes (balanced diet, regular exercise, sleep)
•Self care such as relaxation, hobbies, and maintaining a support system
•Set realistic expectations to manage stress
•Creative outlets for expression (journaling/writing, arts & crafts, listening to or making music, dance, etc.)
•Mindfulness and meditation
•Be kind to yourself
•Avoid self-criticism
•Self care activity involving the 5 senses (such as watching a favorite movie or show, enjoying the scent of aromatherapy or candles, savoring a favorite meal, listening to uplifting music, or feeling different textures through touch)
•Creating a winter memorial or ritual
•Celebrating the life of the person or thing you've lost
•Embracing hope
•Planning for the future
•Focusing on personal, occupational, financial growth
•Light therapy (also known as phototherapy, is a treatment that uses exposure to artificial light to help manage certain conditions, most commonly SAD)
Seeking Professional Help
oSpeak to your healthcare provider
oParticipate in psychotherapy (individual, group and/ or family psychotherapy)
oMedication
Support Systems
·Importance of social support and staying connected with loved ones
·Arrange social activities
·Support groups (BMH)
·Reach out to friends and family
·Online communities
Conclusion
Feeling mental health symptoms—or noticing an increase in them—during the winter season is incredibly common. Using healthy coping strategies is key to managing these challenges. These can include solo activities or time spent with friends, family, or other support systems. Acknowledgement and self awareness is the first step. Remember, it’s okay to not be okay, and it’s just as okay to seek support when you are not okay.
