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Fighting the winter blues? You are not alone.

Tiffany Billings '17

It has been a unique winter in central Pennsylvania—warmer than usual and without nearly as much snow as a typical winter. But over the season, did you experience those nasty cold-weather winter blues? Every winter, it seems to be “that time of year again.” You know the one—the time of year when everything just seems to be frozen. From the frost on your windshield to having those cold blue fingers, you can’t get away from it. While some enjoy winter, it is important to remember that for others, winter brings a somber sense of gloom. It can cause people become tired and grumpy, gain weight and bundle up in misery, as they wait for spring to arrive.

But why the misery? Where is the joy of spring? How about the energy of summer? Why is it so hard to shake off these winter blues? If you’ve experienced this winter sadness, know that you are not alone. Many share in the sinking burden that winter brings. In fact, there is a scientific explanation.

According to Messiah College Associate Professor of Psychology, Valerie Lemmon, when the sun goes down, the brain produces a “sleeping” chemical called melatonin. Because there’s less sunlight in the winter, our brains produce more melatonin, causing people to feel slow and tired during the day.

However, some peoples’ brains produce more melatonin than others, resulting in hypersomnia— a condition where people need a great amount of sleep. In addition, they will see an increase in appetite, crave carbohydrates and eventually gain weight. This extreme drowsiness and increased appetite are two common characteristics of a type of depression called Seasonal Affective Disorder (SAD).

SAD begins in late fall and continues through the beginning of spring. It brings significant mood change, caused primarily from lack of natural sunlight. According to Eleanor Muir, director of counseling and health services at Messiah College, the difference between having a diagnosed Seasonal Affective Disorder and just having the “winter blues” is about degree, timing and duration.

• Degree. Depression brings symptoms such as sadness, social withdraw and thoughts of suicide. Lemmon explains that if a person loses interest in something that has always brought pleasure, they could be experiencing depression.
• Timing. Muir and Lemmon explain that a significant mood change, characterized by the feelings of hopelessness and a loss of function, has to be present for at least two weeks.
• Duration. Specific to Seasonal Affective Disorder, the depression would begin late fall and end early spring. To diagnose SAD, this pattern must be present for two consecutive years. In addition, this individual must feel a pronounced difference between how they feel during winter and non-winter months.

Coping solutions

There are many treatments for SAD. In general, physical activity is a great energy-booster and helps treat depression. Muir suggests spending more time outside by taking up a winter sport or bundling up and going for a run. In addition, Lemmon recommends purchasing a special light fixture that radiates similar frequencies to the sun. Most importantly, it is recommended to visit a professional immediately. A psychologist or counselor can guide you through Cognitive Behavior Therapy, a psychotherapy treatment used to help people replace negative thoughts with positive ones.

 If you or someone you know battles with severe seasonal depression, talk to someone about it and seek counseling. According to Lemmon, “Depression isn’t something you can muscle through alone. Get help.” Make an appointment at the or another off-campus resource. It’s time to beat these winter blues. 

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