Mental Health: Surviving the Seasonal Slump
- Category: Healthy Living, Education
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Winter in the Midwest can feel as gray as it looks; does it have to?
The cold and darkness of winter can be used to highlight the warm, comforting things in life – winter brings us inside closer to loved ones, cozy nights, toasty drinks, and peaceful moments. It can be a season for rest and rejuvenation, allowing us to emerge refreshed and ready to embrace the new year with optimism.
If you find yourself struggling to find the positives in the season and it feels less-than-ideal for you right now, either because of the physical or emotional challenges, know that you are not alone. About five percent of adults in the U.S. experience Seasonal Affective Disorder (SAD), while ten to twenty percent experience a milder case of the winter blues. Whether you're grappling with depression, anxiety, or just your general mental wellness, our mental health providers want to teach you how to prioritize your well-being. "Your mental health is just as important as your physical health,” explained Great River Health’s Khyla Kline, PMHNP. “Taking care of one benefits the other."
So, grab a warm blanket or your favorite cozy drink, and let’s get through this winter together!
What's a normal amount of sadness or anxiety?
“We all experience a wide range of emotions daily and feeling them all is healthy. When uncomfortable emotions like anxiety or sadness become overwhelming and persistent, it might be time to seek professional help. But you don't have to wait until your emotions are debilitating; major life changes can also benefit from professional support,” says Audrey Cook, Licensed Mental Health Counselor at Great River Health.
While it's difficult to define a "normal" amount of sadness or anxiety, as everyone experiences these emotions differently and to varying degrees, there is a distinction between occasional feelings and persistent ones. Here's a general guideline:
Normal sadness or anxiety:
Occurs in response to specific events or situations (e.g., loss, stress, disappointment)
Is temporary and doesn't last for prolonged periods
Doesn't interfere with daily activities or relationships
Can be managed through healthy coping mechanisms (e.g., talking to a friend, exercise, relaxation techniques)
Consider seeking help if your sadness or anxiety is:
Persistent and doesn't seem to improve
Intense and overwhelming
Interfering with your work, school, relationships, or social life
Accompanied by other symptoms like changes in appetite, sleep, or energy levels
Leading to thoughts of self-harm or suicide
Alone Time vs Feeling Lonely
Winter can bring increased opportunities for time alone. Spending time in solitude can be incredibly beneficial for mental health, creativity, and self-reflection. You can be alone without feeling lonely, but it’s important to evaluate your feelings and characterize the distinctions between alone time vs feeling lonely. Here's the breakdown:
Alone time: This is the physical state of being by yourself. It's a period of solitude where you're not actively engaged with others. Healthy alone time is when you can appreciate your own company and enjoy your own thoughts and activities like reading, meditation, or creative pursuits that help you relax, reflect, and recharge.
Feeling lonely: This is an emotional state where you feel disconnected or isolated from others, whether you are physically alone or surrounded by people. Feelings of loneliness can stem from various factors, including lack of social interaction, grief, or a sense of not belonging.
Many people enjoy spending time alone and find it to be a valuable part of their lives. However, if you consistently feel lonely, even when you're around others, it's crucial to address those feelings. Try to identify the underlying cause and take steps to tackle it such as reaching out to friends, family, or a mental health professional for support.
What is Seasonal Affective Disorder?
If your sadness extends beyond a couple of weeks, without explanation and reoccurs annually, you may be experiencing Seasonal Affective Disorder (SAD), often referred to as seasonal depression. This type of depression typically strikes during the fall and winter months, though it can also occur in spring and summer for some.
SAD can significantly impact your life, leaving you feeling:
Sluggish
Moody
Unmotivated
Unable to concentrate on simple tasks
A change in your appetite or sleep pattern
Withdrawn socially
The exact causes of SAD are complex, in the fall/winter it can be triggered by different factors including:
Reduced Sunlight: Decreased sunlight exposure during winter months can disrupt the body's natural production of serotonin, a neurotransmitter linked to mood regulation.
Circadian Rhythm Disruptions: Changes in daylight hours can interfere with your body's internal clock, leading to sleep disturbances and mood fluctuations.
Hormonal Imbalances: Seasonal variations in hormone levels, such as melatonin, can influence mood and energy levels.
Taking Control of Your Mental Health
You don’t have to write off your mental health challenges as insignificant or try to tough them out on your own. Instead, take small, proactive steps to keep your mood and motivation steady throughout the year.
“While it's true that mental health challenges can often arise unexpectedly, understanding your personal history and regularly assessing your thoughts, feelings, relationships, and goals can be a significant step toward proactive self-care," says Seth Mendenhall, a Great River Health Psychiatric-Mental Health Nurse Practitioner.
If you've struggled with SAD or are noticing a recent shift in your mood, don't hesitate to address that. Early intervention can lead to better outcomes and fewer complications. Mitigation and prevention techniques can include both lifestyle modifications and targeted strategies.
Lifestyle tips to boost your mood include things like:
Increasing exposure to sunlight
Getting into a routine where you wake up with the sun consistently can help regulate your body's internal clock. To further enhance your exposure to light, light therapy devices that mimic natural sunlight regulate your body's internal clock and also boost moods. There are also sunrise simulators that gradually increase light exposure in the morning to help regulate sleep patterns and improve mood.
Adopting a gut-healthy diet & taking your vitamins
Did you know there's a strong connection between your gut and your brain? Your gut microbiome, a complex ecosystem of bacteria, produces chemicals like serotonin. Serotonin acts as a messenger between nerve cells in the brain and throughout the body. It plays a vital role in regulating various functions like mood, appetite, and sleep. Low levels of serotonin have been linked to depression and anxiety. This means what you eat can have an impact on your mental well-being. Gut-healthy foods include Greek yogurt, fruits, fatty fish (salmon, mackerel), Nuts and seeds (almonds, chia seeds), olive oil, green tea, and whole grains (brown rice, quinoa, oats). Some of the vitamins and supplements that are often recommended to improve mood and cognitive function include:
Vitamin B Complex: These vitamins, especially B6, B9 (folate), and B12, are essential for the production of neurotransmitters like serotonin and dopamine, which play a crucial role in regulating mood.
Vitamin D: Often called the "sunshine vitamin," vitamin D is involved in the production of serotonin.
Omega-3 Fatty Acids: Omega-3s are essential fats that support brain health and function. They are known to help reduce inflammation and improve mood.
Before starting any new vitamin or supplement regimen, it's always a good idea to consult your doctor. They can help determine if you have any deficiencies and recommend the appropriate dosage and supplements.
Engaging in regular physical activity
Just walking for 20-30 minutes a day can make a big positive impact. At Great River Health, we have a free indoor walking track open to the public on our Fort Madison Campus and Health Fitness Memberships available on our West Burlington Campus that include a walking track and a full gym, including group classes and personal training.
Exercise gives our mental health a boost by triggering the release of endorphins, serotonin, and dopamine. Exercise can alleviate stress, improve mood, and enhance cognitive function. Additionally, it can foster social connections, boost self-esteem, and provide a sense of accomplishment through goal setting.
Ensuring adequate sleep
You can work on implementing a healthy sleep schedule by:
Limiting your caffeine intake later in the day, not having caffeine after 3 p.m.
Optimizing your sleeping environment ensuring it is dark, quiet, and cool.
Creating a relaxing bedtime routine like taking a warm shower, bath, and reading a book.
Staying off your phone or simply turning off the blue light on your devices an hour before bedtime.
Investing in comfortable bedding to help you get cozy and relaxed.
Social Connection
Put effort into spending time with loved ones and maintaining social relationships. Consider joining book clubs, group fitness classes offered through our Health Fitness facility, or support groups. Volunteering or taking an art class can also foster social connections. Don't forget the simple pleasure of grabbing coffee with a friend.
Adding New Routines
While adding all these lifestyle changes at once can seem overwhelming, we recommend focusing on one at a time and slowly implementing them over time. For example: starting with increased sunlight exposure in the winter might look like waking up with the sun consistently and having your morning coffee in a well-lit window in your home. If you are still feeling the symptoms of seasonal affective disorder, anxiety, or depression after trying some lifestyle changes or your symptoms are extremely overwhelming, it might be time to consider a more targeted approach, which can be done by talking to a mental health provider.
Targeted Mental Health Strategies
Sometimes, even the best mental health coping strategies aren’t enough to handle life’s challenges, and that’s okay. Seeking professional support is not a sign of weakness — it’s a courageous step toward healing and growth. Therapists and counselors are trained to provide tools, understanding, and guidance tailored to your unique needs. Prioritizing your mental health by reaching out for help is a powerful act of self-care and a reminder that you don’t have to face your struggles alone.
Check-in with a Mental Health Provider
Scheduling an initial appointment with a mental health professional is a crucial step towards improving your mental health. During this consultation, the provider will conduct a clinical interview to gather information about your symptoms, medical history, and current challenges. Based on this assessment, they can recommend appropriate tests, treatment options, or medication.
Psychotherapy (also known as talk therapy)
This is a form of treatment that involves talking with a mental health professional. It helps individuals identify and change unhealthy emotions, thoughts, and behaviors. While it’s important to have a strong support network like your friends and family to cope with the difficulties of daily life, sometimes these issues could be handled better by an unbiased party, such as a mental health professional. Our experts can not only provide the support you need but offer guidance or medication so you can feel better.
Medication
This can be a valuable tool in managing mental health conditions. Medication can help alleviate symptoms and improve overall well-being. It's important to note that medication should always be prescribed and monitored by a qualified mental health professional.
Finding a Mental Health Provider
While it can be extremely difficult to share your feelings, it can also be extremely beneficial. Research shows that expressing our emotions, whether through conversation, writing, or mindfulness, can lead to significant improvements in our overall health; reducing stress, strengthening the immune system, and alleviating physical and emotional distress. If you're looking for a structured approach to your mental health, consider seeking professional support which can provide a safe and confidential space to explore your feelings, develop coping strategies, and work towards lasting change.
Professional mental health support offers benefits like:
Unbiased insights and feedback: They can help you gain a fresh perspective on your challenges without judgment or personal bias.
Specialized Knowledge: They have expertise in diagnosing mental health conditions, providing evidence-based treatments, and offering coping strategies tailored to your specific needs.
Confidentiality: Share your thoughts and feelings without fear of judgment or repercussions in a safe and confidential space.
Professional Boundaries: Address personal issues more effectively.
Focused Attention: Therapists dedicate their full attention to you during sessions. This allows for a deeper exploration of your thoughts and emotions.
There is a growing need for more mental health services in our communities and we are committed to providing those resources. We offer evaluations, counseling, therapy, psychiatry, medication management, and psychological testing for patients with mental illness, and emotional disorders. Our providers collaborate closely with patients and their families to help manage and improve health conditions to achieve the best possible mental well-being.
When choosing a mental health provider, it's helpful to understand the different types of professionals available and their specialties. Below is a list of specialties Great River Health’s providers offer and their roles in mental health.
Psychiatrist: A medical doctor specializing in mental health. Psychiatrists can diagnose mental health conditions and prescribe medication.
Clinical Psychologist: A Clinical Psychologist is a mental health professional who specializes in diagnosing and treating mental, emotional, and behavioral disorders. They use evidence-based therapies to treat conditions.
Psychiatric Mental Health Nurse Practitioner (PMHNP): A Psychiatric Mental Health Nurse Practitioner (PMHNP) is a registered nurse with advanced training in mental health. They are qualified to diagnose and treat mental health conditions, prescribe medication, and provide psychotherapy.
Licensed Mental Health Counselor (LMHC): A mental health professional who provides counseling and therapy to help individuals address personal and emotional issues.
Licensed Marriage and Family Therapist (LMFT): A Licensed Marriage and Family Therapist is a mental health professional who specializes in working with individuals, couples, and families. They provide therapy to help address relationship issues, family conflicts, and individual mental health concerns.
Licensed Independent Social Worker (LSW): A mental health professional who works with individuals, families, and communities to address social and emotional problems. They often provide therapy, case management, and advocacy services.
Cick here to meet our team of mental health professionals.
Prioritizing Your Mental Health
Discovering what helps you cope during challenging times can significantly improve your mental wellbeing. While it may not always work immediately, trying new strategies or consulting a mental health professional can help you address the root of your struggles. Remember, the days start to lengthen after the winter solstice (December 21st), even if it's just by a few minutes. Although this change may be subtle, it's a reminder that brighter days are always ahead.
From anxiety and depression screenings to medicine management, fitness classes, and mental health, there are endless ways to keep you and your loved ones healthy at Great River Health. Find out more by viewing our full list of health services.
Emergency Hotlines
Knowing the warning signs of suicide could save a life. They include:
Buying a gun or other weapon
Giving away possessions, or making a will or funeral arrangements
Statements such as "I won't be a problem much longer" or "Nothing matters."
Sudden, unexplained cheerfulness or calm after a period of depression
Threats or talk of suicide
If you notice any of these signs, get help right away. Call a healthcare professional, mental health clinic, or suicide hotline and ask what action to take. In an emergency, call 911.
The following hotline numbers provide trained help 24 hours a day:
Suicide and Crisis Lifeline: Dial 988
Alcohol and Drugs: 800-729-6686
Domestic Violence: 800-799-7233
Missing and Exploited Children: 800-843-5678
Gambling:
800-238-7633 - Iowa
800-426-2537 - Illinois
888-238-7633 - Missouri
Sexual Abuse:
800-284-7821 - Iowa
309-837-5555 - Illinois (Hancock and Henderson counties)
800-799-7233 - Missouri
