As we approach another long, dark winter, it's time to talk about something that affects many of us: Seasonal Affective Disorder, or SAD for short. Don't worry, we're not sad about talking about SAD! In fact, knowing more about it can help us stay happier and healthier during those chilly months. It affects more people than realize it, but not everyone recognizes the signs or knows how to combat it.
SAD is a type of depression that shows up when the days get shorter and darker. Here in Alaska, where winter nights can seem endless, SAD is pretty common. In fact, some studies show that nearly one in ten Alaskans experience SAD.
Common signs include feeling down or sad most of the day, having low energy, sleeping too much, craving carbs and gaining weight, and losing interest in activities you usually enjoy. Some people describe it as an overwhelming desire to just "give up" and hibernate for the entire winter. If you notice these symptoms as winter sets in, you're not alone, and there are things you can do to feel better.
One of the most effective treatments is light therapy. This involves sitting near a special bright light for about 30 minutes each day. It might sound simple, but it can really help trick your body into thinking it's getting more sunlight. Some stores carry lights labeled for SAD Therapy lights, but if you can't find any of those, look for lights that are labeled "daylight" or "sunlight" bulbs.
Another great way to fight SAD is to stick to a regular sleep schedule. It's tempting to hibernate when it's dark outside but try to go to bed and wake up at the same time every day. This helps keep your body's internal clock on track, which can improve your mood and energy.
Getting moving is also super important. That doesn't mean you need to run or chop wood, but even a short walk outside during daylight hours can help. The natural light and exercise can do wonders for your mood and your physical fitness. Bundle up warm and safe, though.
Staying connected with friends and family is another key to beating SAD. It's easy to want to curl up alone when you're feeling down, but reaching out to loved ones can really lift your spirits. Even if you don't have a reason, make it a point to reach out to a good friend or a loved one at least once a day for conversation and checking in on them. Heck, they might be feeling the SAD, and you just make their day.
Good food is the way to a man's heart, and it's also the way to a healthy mood. Eating a balanced diet with plenty of fruits, vegetables and foods rich in omega-3 fatty acids (like salmon) can help support your mental health. Some people find that taking vitamin D supplements helps too, but always check with your doctor before starting any new supplements.
If you try these tips and still struggle, reach out to your doctor. They might recommend talking to a therapist or trying medication to help manage SAD symptoms. Remember, there's no shame in asking for help.
As we head into the winter months, let's look out for each other. Check in on your neighbors and friends, especially those who live alone. By supporting one another and taking care of ourselves, we can make even the darkest Alaskan winter a little brighter. Stay warm, stay active, and stay connected.
Christian M. Hartley is a 40-year Alaska resident with over 25 years of public safety and public service experience. He is the City of Houston Fire Chief and serves on many local and state workgroups, boards and commissions related to safety. He lives in Big Lake with his wife of 20 years and their three teenage sons.
