With the earlier sunsets and overcast days, several Oklahomans are starting to feel the annual “winter blues” or seasonal affective disorder. Though Oklahoma is one of the loneliest states in the nation, there are several steps people can take to improve their mood and sense of community through the darker winter months.
If you’re hoping to combat seasonal depression or just looking for a change of pace, here are some tips and activities:
What are the symptoms of seasonal depression?
Seasonal affective disorder (SAD) is different than major depression because it is tied to the seasons, often starting in autumn and through the winter.
According to the National Institute of Mental Health, symptoms of SAD include:
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Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
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Feelings of hopelessness or pessimism
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Feelings of irritability, frustration, or restlessness
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Feelings of guilt, worthlessness, or helplessness
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Loss of interest or pleasure in hobbies and activities
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Decreased energy, fatigue, or feeling slowed down
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Difficulty concentrating, remembering, or making decisions
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Changes in sleep or appetite or unplanned weight changes
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Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
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Thoughts of death or suicide or suicide attempts
What causes seasonal depression?
According to the National Institute of Mental Health, researchers are still learning what causes SAD. Most research is on the winter pattern of SAD, making summer patterns harder to read.
Studies indicate that people with SAD, especially winter-pattern SAD, have reduced levels of the brain chemical serotonin, which helps regulate mood. Research also suggests that sunlight affects levels of molecules that help maintain normal serotonin levels.
Both summer and winter patterns suggest that altered levels of melatonin — the hormone for maintaining a normal sleep-wake cycle — are also impacted.
How to combat seasonal depression?
John Hopkins Medicine says exposure to sunlight is a big way to help combat SAD. Even if you can’t introduce more sunlight to your day, look for artificial sunlight. John Hopkins suggests contacting your healthcare provider for a recommendation.
John Hopkins Medicine also suggests the following to help combat SAD:
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Set realistic goals, or break large tasks into small manageable tasks
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Try to be with other people and confide in someone
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Do things that make you feel better
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Eat healthy, well-balanced meals
Local things to do to help combat seasonal depression
Based on recommendations from Johns Hopkins Medicine, here are some ideas of things to do around Oklahoma City that could help combat seasonal depression:
Trying to be with other people doesn’t have to be so hard on you or your pocketbook. You can try visiting local coffee shops open late, like The Red Cup on Classen or Perets Dessert & Coffee Bar on West Sheridan, which are open until 11 p.m., allowing you to find an activity later in the evening.
To combine hanging out with people and being outside, of course, you can always go for a stroll at the parks, rivers and lakes around town. Lake Overholser provides a great outlook on the river with a great view of the sunset when looking from Overholser Park or Route 66 Park.
Taking a hobby for the winter could also be a fun way to find more things that you like. Whether that be working on puzzles and playing board games or less social activities like knitting or art making, you can head to several locally owned stores to stock up on necessities.
This article originally appeared on Oklahoman: What is seasonal depression? Symptoms, tips and activity ideas in OKC
