Winter is challenging in many places, and Massachusetts is no exception. We prepare for snow, dress for the cold, and plan our winter holiday festivities with friends and family. Short days and early sunsets also bring darker moods for some of us. Mothers have unique lives that inform how they experience seasonal depression. The added pressures and expectations of the holiday season can exacerbate this phenomenon. Fortunately, there are steps you can take to manage your mood this time of year.
Major Depressive Disorder with a Seasonal Pattern, formally known as Seasonal Affective Disorder, is a well-known experience, especially for those of us residing in the Northeast. Approximately 5% of adults in the US experience this type of depression. It can last up to 40% of the year, is more common in areas with darker winters, and disproportionately affects women. Fatigue and weight gain are common, in addition to other symptoms of depression. These include:
- Persistent sadness and depressed mood.
- Loss of ability to feel pleasure or joy.
- Changes in appetite.
- Changes in sleep.
- Loss of energy.
- Feelings of guilt or worthlessness.
- Difficulty thinking clearly, making decisions, or concentrating.
- Suicidal thoughts or behavior.
There are treatments shown to reduce symptoms of seasonal depression in some people. These include:
Light Therapy: This treatment involves sitting in front of a large “light box” that mimics natural sunlight. At least twenty minutes per day consistently is usually required to experience benefits.
Therapy: Therapy is a first-line treatment for all types of depression. If you know you are prone to seasonal depression, it can help to connect with a provider before symptoms begin. This allows you time to find someone who is a good fit and build a connection.
Antidepressant Medication: Some individuals benefit from taking medication to manage seasonal depression symptoms. It is essential to discuss these options with a board-certified psychiatrist, as there are important considerations and risks when utilizing medication.
As a mother, there are special considerations and management strategies when it comes to seasonal depression. Winter brings holidays, events, and gatherings. We can be inundated with invitations and requests from our families, friends, employers, and people connected to our children. The sometimes artificially manufactured joy of the holiday season can compound feelings of disconnection. Internal or external expectations can cause guilt and shame. Explore and practice what creates a genuine connection for you outside of where you are “supposed” to find joy during this time of year.
Boundaries around when to say yes and no can help us avoid being overwhelmed during an already stressful and vulnerable season. Before answering, try asking yourself if an event or request is truly obligatory or enjoyable. Allow yourself to say no to things you do not need or want to do. Keeping your calendar and to-do list manageable leaves space for the pleasurable and restorative activities necessary to manage symptoms. Read our blog on boundaries for more information, tips, and strategies for protecting your inner peace.
It can help to recognize that if you’ve experienced seasonal depression before, you may experience it again. Making space for this reality ahead of time may make it less distressing if the symptoms appear. Ironically, accepting the possibility of seasonal depression may minimize its effects. Make note ahead of time of what worked well in the past and list new things you can try this year. When we experience depression, we sometimes have cognitive symptoms such as brain fog, difficulty concentrating, trouble making decisions, and difficulty completing tasks. Preparing ahead of time for how you manage symptoms will help you if you struggle to generate ideas or lack energy and motivation after symptoms begin.
We mothers can overschedule, overwork, and unintentionally overwhelm ourselves in the process. During the months we are most prone to feeling depressed, it is important to honor our need for rest and self-care more than ever. Reach out for support, even if you know it will be temporary. Therapy at Mom Over Matter LLC is available to help you find light during the darker months. Book your complimentary consultation here.
