Seasonal Affective Disorder (SAD)
 

Here are some ways to treat the winter depression 

 

As we move through the darkest days of the year, many may feel irritable, anxious, fatigued, or even hopeless. Seasonal Affective Disorder (SAD), a type of depression that surfaces during this time, is especially common in the Pacific Northwest.

Therapists like Samantha Martínez in Eugene offer various treatments for SAD. One option is light therapy, where patients sit in front of a bright light box for 30 to 45 minutes to supplement the sunlight they’re missing.

“If you’re lacking natural light, this can help,” Martínez explained.

If you’ve noticed a loss of interest in activities you usually enjoy, known as anhedonia, Martínez suggests psychotherapy, including cognitive behavioral therapy (CBT) in group settings. CBT, particularly through Behavioral Activation, helps individuals plan enjoyable activities, both indoors and outdoors, to counteract the sense of disinterest.

“It's about intentionally scheduling activities that let us embrace the light when it’s there,” Martínez said.

SAD doesn’t only affect emotions; it can lead to physical symptoms like body aches, headaches, and digestive issues.

Martínez recommends regular exercise, meditation, and practicing gratitude to ease symptoms. For some, antidepressants and Vitamin D supplements may also help.

"Winter-pattern SAD is different from 'holiday blues,'" Martínez said. “It’s tied to changes in daylight, not seasonal stress or holiday expectations.”

She reminds us that our bodies can handle more stress when we know it’s temporary. “Understanding that brighter days will come can help us endure the darkness,” she said.