As temperatures drop and daylight hours shorten, many individuals experience what is commonly known as Seasonal Affective Disorder, or SAD. This seasonal phenomenon can have a significant impact on mental health and well-being, leading to feelings of low energy, mood swings, and depression. The Nebraska Department of Health and Human Services (DHHS) emphasizes that it is crucial to prioritize mental health and encourages Nebraskans to seek the support they might need during this challenging time.
“The changing of the seasons can be a difficult time for a lot of folks but it is important to remember that there is hope and help is available,” said Tony Green, Interim Director of the DHHS Division of Behavioral Health. “Every Nebraskan deserves to feel supported. I would like to emphasize the value of seeking support from a mental health professional or a trained crisis counselor by calling, texting, or chatting 988.”
Symptoms of SAD may include:
- Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least two weeks.
- Feelings of hopelessness, irritability, frustration, or restlessness.
- Feelings of guilt, worthlessness, or helplessness.
- Loss of interest or pleasure in hobbies and activities.
- Social withdrawal.
- Decreased energy, fatigue, or feeling slowed down.
- Difficulty concentrating, remembering, or making decisions.
- Changes in sleep, appetite, or unplanned weight changes.
- Physical aches or pains, headaches, cramps, or digestive problems.
- Thoughts of death, or suicide.
SAD is often linked to a lack of sunlight exposure, which disrupts our body’s natural rhythms and affects serotonin levels. To combat this, consider these proactive steps to boost your mood and support your mental health during this time.
Engage in Regular Physical Activity: Exercise releases endorphins and helps alleviate symptoms of depression. Make an effort to incorporate physical activity into your daily routine, whether it’s going for a brisk walk, trying out a new workout class, or practicing yoga.
Prioritize Self-Care: Set aside time for activities that bring you joy and relaxation. Whether it’s reading a book, taking a warm bath, or indulging in a hobby, self-care is essential for maintaining mental well-being.
Seek Social Support: Stay connected with loved ones and friends. Reach out to them regularly for in-person or virtual hangouts, phone calls, or even outdoor activities. Connecting with others can help combat feelings of isolation and loneliness.
Get Sufficient Sleep: Adequate rest is crucial for mental and physical health. Establish a consistent sleep routine and create a relaxing sleep environment to ensure you get the rest you need.
Consider Light Therapy: Light therapy devices, such as lightboxes, can mimic natural sunlight and help regulate mood. Consult a healthcare professional to determine if light therapy is suitable for you.
988 is the Suicide and Crisis Lifeline which provides a direct connection to trained, compassionate, accessible care and support for anyone experiencing suicidal, substance use, and/or mental health-related crisis, or any other kind of emotional distress. 988 is available 24/7 and is a free service. Any Nebraskan can call or text 988, or chat at https://988lifeline.org/chat/ to be connected to a trained counselor.
Need to talk or get immediate help in a crisis? Help is available. If you or a loved one need assistance, please reach out to:
- The Suicide and Crisis Lifeline; call, text, or chat 988.
- Nebraska Family Helpline – Any question, any time. (888) 866-8660.
- Rural Response Hotline, (800) 464-0258.
- Your faith-based leader, healthcare professional, or student health center on campus.