It has been a long, gray and, at times, very cold winter in Eureka Springs. The weather is a frequent topic of conversation with few people being big fans of the season. But for some, winter can be a particularly hard time for depression including those who have a condition known as Seasonal Affective Disorder (SAD), a type of depression that usually comes up during the months when there is less sunlight.
Some people find that the herb St. John’s wort helps.
“I’ve heard said that St. John’s wort is more effective for SAD than other types of depression,” Francesca Garcia Giri, acupuncturist with Flora Roja said. “But it is a very individual thing. This has been such a cloudy winter, for sure, and people are talking about that. I always recommended acupuncture, of course. We work with the acupuncture and then come up with herbal therapies suitable for them. I think aromatherapy, essential oil blends, can be very helpful.”
Jillian Guthrie, a Licensed Clinical Social Worker and mental health counselor with Simplicity Counseling, agrees St. John’s wort is one of the herbal remedies most suggested. She also recommends a multivitamin and especially “leaning into” Vitamin D. Guthrie suggest talking to your Primary Care Provider about how much Vitamin D to take. Vitamin C during the winter is also recommended.
Guthrie said symptoms of SAD can be depression, low energy, fatigue and feeling a lack of purpose. She sees more problems with depression in winter, but it isn’t always SAD.
“It tends to happen because people already have the mindset and they haven’t found tools that help them not get into that pattern,” Guthrie said. “I can help people not suffer through winter or have a better experience, if nothing else, if I’m able to talk to them about that sort of set up. My approach has a whole lot to do with what is going on in your head. Thoughts create the feelings that fuel the behavior. Where your power lies is going back to the thought and recognizing you get to decide what your head is up to. Some people need a lot of help being able to direct their thoughts, but it is doable. Anyone who is trained in this can help people not be a puppet to their thoughts.”
She recommends mindfulness as a great practice.
“Mindfulness is tuning into the current moment, knowing what you are actually experiencing despite what your head is telling you,” Guthrie said. “You will be in the next moment pretty soon and things can change. It really just helps you relax around the path and the future.”
She recommends not getting your head into the winter space before it’s even winter. Watch for thoughts that might begin around end of the school year or Halloween – those are often triggers for the winter dread to begin. Guthrie said some people don’t even enjoy fall because their head is already having winter thoughts.
It’s important to know when to get help, she said. Signs to get professional help include oversleeping, not being able to get out of bed, having work and relationships affected, and thoughts about doing harm to yourself. Also, if your concentration is affected, that can be a sign you need help.
Some people find antidepressants can definitely help. Guthrie tries to change the perception of antidepressants with the people she counsels by telling them antidepressants don’t have to be permanent.
“They can be temporary,” Guthrie said. “Unless you have a hardwired, chemical issue that causes depression, a lot of times it is situational or thought based. It’s a thinking disorder. Your thoughts are out of order and that feeds depression. Antidepressants can be good way to get your feet on the ground, get your head clear and get a little energy so you can face some of the reasons you are depressed. And it gives you more focus to challenge your thoughts. I’m a clinician who will continually check in and make sure you still need the antidepressant. You want to be as independent as you can be in your functioning.”
Guthrie said some people find that sitting under a light that simulates natural daylight helps with depression in the winter. Those who use it on a regular basis tell Guthrie it is helpful. She suggests an Internet search of the top ten daylight lamps to make a choice about which one to purchase.
I was professionally diagnosed with SAD in 1989. It has little effect on my life now. Stop trying to complicate it and sell products. I use bright lights and heat on cloudy days. I take NO vitamins or prescription drugs. I am one of the most “UP ” people in town