Shorter days, seasonal changes trigger seasonal affective disorder

Sahaj Datta | The Chronicle

As the days shorten and the temperature drops, many high schoolers may feel a shift in their mood and energy levels. For some, however, these changes can go beyond feeling tired or sluggish—they can be symptoms of a more serious condition known as Seasonal Affective Disorder (SAD). 

This condition, commonly confused with the “winter blues,” affects many individuals each year, leading to feelings of depression, low energy and isolation. December marks SAD Awareness Month, a time dedicated to raising awareness about the impact of SAD and educating the public about its symptoms and available resources.

Mason High School (MHS) sophomore Hope Squad Member Aditi Garikapati said that people may notice changes in their behavior or emotions, often feeling more withdrawn or unmotivated. She said some examples of this shift in behavior could include a change in behavior, wearing different clothes than normal or loss of motivation.

“There’s a huge change in behavior, in depression all around, but especially in [SAD],” Garikapati said. “Winter takes away our Vitamin D, which is really important for your mood. The environmental aspect causes more noticeable changes correlating with the weather.”

These environmental changes can disrupt a person’s natural circadian rhythm, especially as the days get darker and shorter. The weather outside can also reduce serotonin levels, which are crucial for regulating mood. MHS Health and Physical Education teacher Gary Popovich said being able to go outside and move around significantly affects endorphins. Endorphins are natural hormones that regulate pain, stress and mood.

“When you exercise and move around, especially outdoors, your brain does feel better, you get in a good mood, chemicals flowing, and it’s just natural,” Popovich said. “Most human beings actually enjoy the sun and the fresh air and the movement.”

For anyone experiencing symptoms of SAD, recognizing the issue is the first step towards managing it. Taking proactive measures to maintain mental health can make a significant difference.

Pediatrician Dr. Christopher Co, owner of his own private practice Dr. Christopher S. Co, MD in Fairfield, said that a factor that is specific to teens affected by SAD is the added stress of many things, from school to extracurriculars. Co said on top of having to wake up early when it is dark outside, teens’ already worsened mood can be further harmed by the multifactorial stress.

“There has to be some type of balance,” Co said. “Decide that [you] need to do an hour of one thing or something, then move on to another. Balance your nutrition, balance your sleep. It’s difficult, but that’s what helps the most.”

Prathamesh Joshi, freshman Hope Squad Member, said that not being able to handle these constant negative emotions can lead to serious consequences, whether in relationships or academics. He said the best way to start is by taking a deep breath and addressing prominent emotions.

“It’s important to be able to tell the difference between if [you’re] just having a bad day or if it’s constant feelings of feeling down,” Joshi said. “Actually focusing on your emotions, can help you recognize whether you need help or not.”

Joshi said he recommends music to destress, while Garikapati said she prefers journaling to get thoughts and feelings out on paper. Popovich suggested using things like calming scents and aromas to help relax and take a breath. Popovich also said he wanted to stress the importance of physical activity because the inability to go outside severely impacts movement, which is needed to regulate the body and mind.

“[Since you can’t] go outside, anything that gets you moving will help,” Popovich said. “I know I’m a PE [and] health teacher, but exercise is still something you can do in the winter. [You could] get a mat or soft carpet and put on some kind of [exercise] video, whether it be yoga or cardio. It doesn’t have to be for an hour, it can be for 15 or 20 minutes, just anything that gets you moving.”

Therapy is also beneficial in helping people get through all the stresses of this condition. Light therapy, or phototherapy, is a treatment used for SAD that involves sitting in front of a light box for anywhere from 20 minutes to an hour. Light boxes mimic sunlight, and it is believed that this type of light can cause chemical changes to your brain that can help lift moods.

“I usually recommend light therapy – sit in front of [the light box] for an hour or 45 minutes and it usually helps [people struggling with SAD],” Co said. “For me, medicine is the last resort, but we’ve got the light [therapy] and the cognitive behavior therapy because when you talk to someone about it, they can help you weed through it.” 

In addition to professional treatments, light therapy and cognitive behavior (or talk therapy), self-care is also an important part of managing symptoms of SAD. Joshi said that personal habits, like setting aside time to focus on emotions or engaging in calming activities, can play a significant role. These actions can help build resilience to stressors over time.

“Taking time for yourself and practicing self-care is really important,” Joshi said. “Talking to someone, anyone, can always help. Don’t isolate yourself.”

Connecting with others is the easiest available method to combat SAD. Whether it be a friend, a trusted adult or simply spending time around others, these interpersonal connections can help provide comfort and support. Although SAD affects multitudes of teens, social connections help to build a lasting positive impact on not only these individuals but also the others around them.

“We’re human; we’re meant to be with people,” Popovich said. “[SAD] is real, and it isn’t talked about enough. It’s important we bring awareness to [the condition].”