By Laurel Decker
It was late October when I moved to Michigan from Alaska 16 years ago. The day I met my new neighbor, he enthusiastically told me some of the reasons he loved Michigan. It was reassuring, as a mom with three young kids, to hear the positive things he had to say about growing up here, but I had to admit that I was probably most excited about living in a place that has four seasons. I said that as much as I loved living in Alaska, the long winters were challenging for me—cold winters when some days the sun would rise after 10 a.m. and set before 4 p.m. I did not mention how much my mood was affected by the scarcity of light, but when I noted that I looked forward to having more sunlight during the winter, he laughed and responded with something like, “I don’t know if you know this, but even though we don’t have the same extreme when it comes to sun up and down, the sky can be gray pretty much all winter.”
I brushed off that last comment because I figured I would be happy with any improvement. Besides, as I walked away, I felt the sun on my face and the perfect crisp temperature of my first Midwest fall. How bad could the next few months be? Already smiling, I took in the view of the tree line at a distance—blazing in red, orange, and yellow. I was certain that Southeast Michigan and I would be very compatible.
Fast forward, and it turns out I was right—I had found the perfect location match for my weather preferences. But I was also wrong to have given away my light therapy lamp when I made the move southward. It was somewhere around January during my first winter in Michigan that I experienced the familiar gloominess that set in during the darkest days in Alaska. I recognized the SAD (Seasonal Affective Disorder) symptoms, a condition The National Institute of Mental Health recognizes as a type of depression. Some even refer to it as “winter depression.”
The precise causes of seasonal depression are not entirely understood. Cold weather contributes to factors such as decreased socialization and physical activity, but the condition also seems clearly linked to less exposure to sunlight. That is because sunlight stimulates the hypothalamus–a part of the brain that controls chemicals and hormones that manage mood, appetite, and sleep. Though the exact effect continues to be studied for clarification, people with SAD experience a disruption in the production of melatonin and serotonin. Additionally, patterns in their circadian rhythm (internal clock that regulates sleep) become inconsistent. Although symptoms come and go with the seasons, these steep fluctuations in mood, appetite, and sleep patterns are no less difficult to experience than other types of depression. Symptoms become most severe during the months of December, January, and February in the Northern Hemisphere and tend to improve as the sun is up longer and spring weather is warmer. Eventually, symptoms may disappear altogether in the summer months.
Recently my son was visiting from NMU in Marquette—a city with seasons that resemble Anchorage more than they resemble Ann Arbor. We were on a long walk, and he shared that one of his concerns about starting another winter in the Upper Peninsula is that he dreads the cold, dark days ahead. I told him that I can relate, and that lately I try to think about emotions in the same way that I look at weather patterns–they are constantly moving. In the low moments, I find hope knowing that even the most difficult periods of time will shift and improve. Darkness always passes and the sun eventually breaks through the clouds and brightens our world again. I told him that sometimes I pretend I’m a solar panel. I know it sounds silly, but especially in the months approaching winter, I make a point to thoroughly enjoy the bright moments as if I’m collecting energy and memories to draw upon in the colder times. Maybe this is part of the reason that Michiganders live summertime to the absolute fullest. From days on the lake to nights around a bonfire, we are spoiled with options for how to enjoy the season of sun.
While I am not an expert on depression, I am an expert in my own experience with it, and because mental health is complex and personal, I want to make it clear that I am only speaking from my perspective. Over the years I have learned and applied many tools to manage my mental health, and now I can truly say that I rarely experience signs of depression. When I do, I am quick to notice and respond accordingly. My hope in sharing this is that if you struggle with SAD, you will know there are others who relate. Maybe my insight will help you, or help someone close to you, to have a better understanding on how to support dealing with the effects of SAD.
The following are some of the tools that have helped me manage my mood in the winter:
Try talk therapy.
Explore SAD light therapy and/or spending at least 15 mins a day near a sunny window.
Socialize with others.
Intentionally participate in movement.
Get outside to breathe in fresh air and appreciate the unique beauty of winter.
Tidy up and/or change up your surroundings.
Laughter! Watch a show or spend time with someone that cracks you up.
Be in the moment with emotions. Observe them like a movie and notice as they change.
Journal feelings without the pressure to “fix” them.
Explore ways to adjust daily activities that feel burdensome.
Laurel Decker is a curious soul who loves learning and teaching. She is a writer, photographer, yoga instructor, and mom of four. She enjoys exploring subjects that bring peace and alignment to herself and others. To learn more, visit laurel-decker.com.
Read Related Content:
It was late October when I moved to Michigan from Alaska 16 years ago. The day I met my new neighbor, he enthusiastically told me some of the reasons he loved Michigan. It was reassuring, as a mom with three young kids, to hear the positive things he had to say about growing up here, but I had to admit that I was probably most excited about living in a place that has four seasons. I said that as much as I loved living in Alaska, the long winters were challenging for me—cold winters when some days the sun would rise after 10 a.m. and set before 4 p.m. I did not mention how much my mood was affected by the scarcity of light, but when I noted that I looked forward to having more sunlight during the winter, he laughed and responded with something like, “I don’t know if you know this, but even though we don’t have the same extreme when it comes to sun up and down, the sky can be gray pretty much all winter.”