09 - Winter Onset of Depression & Anxiety

December is the final month of the year! Also during this month, we experience the shortest day of the year, December 21st. This is also the day that we have the least amount of daylight! For some, they love this time of year and for others starting in October the reduction of sunlight during the day can be very distressing and deeply affect their mental health. Today I will be talking about how symptoms of depression and anxiety can increase during this time. Why does this time of year feel harder for people and how to get support!

Seasonal Affect Disorder (SAD), is a very real and painful experience for some. The effects of this gradually come on as we move into fall and can last until we start getting into spring. For some of my clients, we actively plan how they are going to take care of their SAD symptoms and feel the most supported during this time. First off, if you feel like you are experiencing the symptoms of SAD please seek help from a mental health professional. If you follow this link you can read more about the common side effects.

If you feel like you are experiencing any of these symptoms, please don’t rely on self-diagnosis. Seek a therapist, or psychiatrist, or go to your primary health provider. You do not need to experience this alone and there is help you can get. 

Additionally, there are some external and social factors that also can lead to increased depression and anxiety during the winter. 

Financial Stress

Typically around this time people are often feeling some stress around their finances. For some, the holidays can be expensive with gift giving and travel. Additionally, around December and January business will raise their rates and cost go up. This information may be coming a bit too late, but having a budget and plan around how you are going to spend your money during this time can be helpful in reducing some of this stress. Having firm boundaries with yourself and others can be helpful too!

Feeling Lonely

Another thing I frequently hear from clients is that they feel lonely during this time of year. Some people don’t celebrate the holidays so they feel left out, some don’t have family or friends to spend the time with and might be reminded of grief or pain, were others struggle with social anxiety and going out to gatherings may be too distressing. Whatever it may be, that feeling of loneliness can deepen feelings of depression and make it harder to seek help. 

“Another year has gone by…”

Lastly, for some, the mark of the end of the year can be a reminder of the passing of time or unmet expectations they set in January. Too frequently I see clients set “New Year's resolutions” and feel at a loss when they get to December and their goal was not achieved. This is why I personally recommend “New Year's intentions” or selecting a topic or theme to reflect on each year. For the last 5 years, I have identified a theme that I have wanted to reflect on and gain better insight around. For example, one year I chose to try things that scare me (this is how I finally worked up the courage to try roller derby). Another year, I chose to reflect on what it means to “live in the grey.” These are open-ended and encourage me to make my own meaning of them and see what I can learn from that theme. Additionally, these are often things I ask of my client, so I should walk the walk too! Please remember that December is just another month like any else, we could set it as a “finish line” or we can see it just as another month. 

Please take time this December to bring gentle loving kindness to yourself and others around you. Take care of yourself and don’t forget about that person in your life who seems fine. If you don’t ask how they are doing you would never know.