PORTLAND, Maine — Editors note: the attached video was posted in May 2023.
Aside from piles of snow, and patches of ice, many Mainers dread winter because the days are shorter, and sunlight is harder to come by. As a result, nearly 10 million Americans will experience Seasonal Affective Disorder (SAD) this year, but there are preventative measures you can take to bypass these wintertime blues.
SAD most commonly affects ages 18-30 and is four times more likely to appear in women. Only 6 percent of people who develop SAD are hospitalized each year, according to Psychologytoday.com.
Gavin Pickering, a mental health counselor at the University of Maine at Farmington, said seasonal affective disorder is very common among college students.
“A combination of decreased sunlight and time outside, as well as increased isolating behavior, often exacerbates issues that students are already struggling with,” Pickering said. “Academics can be significantly impacted by the loss of motivation — that is a major symptom of depression, and this can impact depressive symptoms further.”
The cause of SAD is ultimately unknown, according to phsycologytoday.com. However, studies suggest because of winter’s shorter days and limited sunlight, the body naturally produces excess melatonin, a sleep hormone that can cause people to feel tired and lethargic.
This disorder can sometimes be misdiagnosed if someone has hypothyroidism, hypoglycemia, or a viral infection such as mononucleosis.
Common symptoms of SAD, like major depression, can be feelings of guilt, loss of interest in usual activities, feelings of hopelessness, headaches, and stomach aches.
October is the time for Mainers to prepare because, on Nov. 5, the clocks turn back one hour, making the days shorter.
How can you protect yourself?
Pickering said by practicing good self-care, you can tackle these symptoms.
“Maintaining a routine and increasing fruits and veggies and a daily vitamin intake can help. Any way that people can increase their natural light intake will make a big difference," Pickering said.
If you are unable to get outside, Pickering suggested light therapy. He said they have sun lamps available for students on campus.
If you do purchase a sun lamp or "light box" the Mayo Clinic suggests using it within the first hour upon waking in the morning, for 20-30 minutes. The clinic also advises buying a model that provides exposure to 10,000 lux of light, with as little UV light as possible.
"It's thought that this type of light may cause a chemical change in the brain that lifts your mood and eases other symptoms of SAD, such as being tired most of the time and sleeping too much," the Mayo Clinic states on its website.
Pickering said sometimes laughter is the best medicine.
“Laughter, expression of emotion, and talking to a therapist are different ways for people to uplift some of their depressed feelings. Movement can also be a really important way," Pickering said. "Throwing an impromptu dance party, going for a walk, or even just stretching," he added.