Winter and depression in Alaska

Winter is officially here!

Every year, we always seem to be caught off guard by the cold weather, the snow, ice, and the last-minute rush to change our tires. For our mental health, it is of the utmost importance that we be prepared for the changes that the seasons can bring to our mental and emotional well-being. For some people, the darkness, isolation, and loss of summertime activities can exacerbate an already depressed mood.

For others, a seasonal pattern of depressive symptoms known as Seasonal Affective Disorder can come like clockwork with the end of Daylight Savings Time. Around 10% of Alaskans may experience Seasonal Affective Disorder, compared with only 1% of individuals living closer to the equator.

It’s not all bad news, however. There are multiple ways for a person to treat depressive symptoms that worsen in winter.

Speaking to your medical provider about antidepressants is an option and one that many people utilize just for the difficult winter months. It may also help to start counseling to learn ways to harness thoughts and behaviors to reduce symptoms. The use of “happy lights may also minimize seasonal symptoms,” or a full-spectrum light source used early in the day to support a healthy circadian rhythm.

We must also be aware that winter can increase thoughts of suicide for people struggling with their symptoms the most. Please talk with friends, family, and a medical or behavioral health provider if this happens to you. If you are concerned that a loved one is considering suicide, ASK. Be specific in your language – not every expression of suicidal ideation uses the words “suicide, “killing,” or “dying.” Pay attention to risk factors like alcohol or substance use, serious illness, trauma or loss, or social isolation. Per the CDC, Alaska’s suicide rate is one of the highest in the nation, and over the last decade, it continues to rise both in our state and across the country. Young adults, Alaska Native people, and individuals in rural areas are at the greatest risk.

Whatever your experiences may be this winter, please remember that there are people out there that care and can help you navigate the tough parts of life.

Sarah Blanning is the behavioral health manager at Sunshine Community Health Center.