Understanding Seasonal Affective Disorder (SAD) in Portland, Oregon
The Pacific Northwest is known for its landscapes, lush greenery, and—let’s be honest—its long, gray winters. For many Portland residents, the lack of sunlight during the colder months can lead to more than just a case of the winter blues. Seasonal Affective Disorder (SAD) is a type of depression that occurs at the same time each year, most commonly during fall and winter. This post explores what SAD might look like in both children and adults, practical coping strategies, and when to seek professional help.
What Does SAD Look Like?
In Adults:
Mood Changes: Persistent feelings of sadness, hopelessness, or irritability.
Energy Levels: Low energy, fatigue, and a tendency to oversleep.
Appetite and Weight: Increased cravings for carbohydrates, leading to weight gain.
Concentration: Difficulty focusing, making decisions, or staying productive.
Social Withdrawal: A desire to isolate from friends, family, and activities.
In Children and Teens:
Mood and Behavior: Increased irritability, tantrums, or noticeable sadness.
School Performance: Difficulty concentrating, which can lead to a drop in academic performance.
Sleep Patterns: Sleeping more than usual but still feeling tired.
Social Changes: Loss of interest in activities they previously enjoyed or reluctance to engage with peers.
Physical Complaints: Headaches, stomachaches, or other vague symptoms without a clear cause.
Why Portlanders Are Susceptible
Portland’s latitude and climate contribute to reduced daylight hours in fall and winter, with frequent overcast skies that limit exposure to natural sunlight. This can disrupt your body’s internal clock and lower serotonin levels, both of which play a significant role in mood regulation.
Coping Strategies for SAD
Embracing Cozy Activities and Acceptance
Living in a city known for its rainy winters can offer opportunities to find solace in small, cozy joys. Borrowing from the Danish concept of hygge, consider creating moments of warmth and comfort: light a candle, curl up with a good book, or share a homemade meal with loved ones. Acknowledging and accepting the seasonal shift rather than fighting it can foster a sense of peace. As Katherine May eloquently wrote in Wintering, depression and its seasonal counterpart can be understood as “a season in the cold.” By allowing yourself to “winter,” you’re embracing the natural ebb and flow of emotional cycles.
Boost Your Exposure to Light
Light Therapy: Consider using a light therapy box for 20-30 minutes each morning to simulate natural sunlight. Ensure the box emits at least 10,000 lux of light and consult a professional for guidance.
Maximize Daylight: Spend time outdoors during daylight hours, even on cloudy days. A brisk walk during lunch can make a difference.
Optimize Home Lighting: Use full-spectrum light bulbs to create a brighter indoor environment.
Prioritize Physical and Mental Wellness
Exercise: Regular physical activity can help boost endorphins and reduce symptoms of depression. Try indoor options like yoga or a gym session if the weather is uninviting.
Healthy Diet: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to combat carbohydrate cravings.
Sleep Hygiene: Stick to a consistent sleep schedule and avoid excessive naps during the day.
Mindfulness and Relaxation: Practices like meditation, deep breathing, or journaling can help manage stress and improve mood.
Stay Connected
Social Support: Make an effort to maintain connections with friends and family. Scheduling regular check-ins can provide emotional support and combat isolation.
Engage in Activities: Find hobbies or attend community events that bring joy and structure to your week.
Reflecting on Depression and SAD
As we think about the darker emotional seasons, it’s worth noting Sylvia Plath’s haunting image of depression as “a dark, airless sack” and Vincent Van Gogh’s description of being “bound hand and foot at the bottom of a deep dark well.” These metaphors remind us that the feelings of isolation and heaviness can be profound. Unlike sadness, which often has an identifiable cause, depression—and by extension SAD—can feel inexplicable and overwhelming. As Alain de Botton notes, depression is “sadness that has forgotten its true causes.”
This perspective encourages us to approach these feelings with compassion and curiosity. Engaging with a trusted therapist can provide a space to explore unresolved grief, forgotten traumas, or unmet needs. Through this process, many find not only relief but a deeper understanding of themselves.
When to Seek Help
If SAD symptoms persist for more than two weeks and begin to interfere with daily functioning, it’s time to consider professional support. Look out for these warning signs:
Intense feelings of hopelessness or worthlessness.
Loss of interest in almost all activities.
Significant weight changes unrelated to diet.
Thoughts of self-harm or suicide.
Treatment Options
Therapy: Cognitive-behavioral therapy (CBT) is effective in managing SAD by addressing negative thought patterns and building coping skills.
Medication: Antidepressants or other medications may be recommended for severe cases.
Professional Guidance: Reach out to a psychologist, psychiatrist, or primary care provider for a tailored treatment plan.
Special Considerations for Kids
Children and teens may not have the language to express how they feel, so adults should watch for changes in behavior, appetite, or energy levels. Engaging in open conversations about emotions and creating a supportive environment can make a significant difference. Pediatricians or school counselors can provide additional guidance and resources.
Final Thoughts
Seasonal Affective Disorder is a common and treatable condition. By recognizing the signs early and implementing coping strategies, Portlanders of all ages can navigate the darker months with resilience. As William Wordsworth beautifully wrote in Lines Written in Early Spring:
"To her fair works did Nature link The human soul that through me ran; And much it grieved my heart to think What man has made of man."
Finding beauty, comfort, and self-compassion in the midst of winter’s chill can help us weather its challenges. Remember, seeking help is a sign of strength, not weakness. If you or a loved one is struggling, support is available to help you feel like yourself again.
