‘You’re not alone’: Navigating seasonal affective disorder

PROVO — For Laura Ruiz Ortega, writing poetry is healing.

“When you leave your feelings on a paper, it’s sort of a release,” she said.

The mom of two found it as a way to express her feelings after moving to the U.S. from Mexico, and to cope with the cold winters.

“It was so gray all the time. It was just hard,” she said. “No matter how much I slept, no matter how good things are going with work, with my partner, with my kids, I just feel sad.”

Seasonal affective disorder (SAD) affects more than 11 million Americans, and Utah has one of the highest rates of it in the nation.

“Our natural biological clock gets a little off, it gets a little sluggish in the winter, leading to that feeling of wanting to just hibernate,” said Carrie Jackson, a clinical mental health counselor and clinical manager for evolvedMD. “You’re going to notice feeling down most of the time, decreased energy, a lack of interest or pleasure in things, even things you typically used to find pleasurable.”

Jackson said symptoms of seasonal affective disorder usually appear around early November, peaking in January or February after the holidays.

“We’re looking around saying, ‘I don’t really have anything else left to do on my calendar, at least nothing that seems enjoyable. But I still have potentially three more months of cold weather.'”

Jackson said medication and talk therapy can help treat seasonal depression, as well as light exposure. While getting some natural light in the morning is best, using a light box is also helpful.

“About 50% of people will see a remittance of their symptoms with light box therapy,” Jackson said.

Other ways to combat symptoms of SAD are to eat a balanced diet, stay active and participate in hobbies year-round.

“Identifying what are some of the enjoyable things you like to do, and making sure you put those on your calendar,” Jackson said.

Ruiz Ortega has also found healing through running — she’s competed in several races.

“The mountains to me are just a place of quiet. It’s a place where I can just be in contact with nature,” she said. “It’s a type of therapy for me. Running has given me more confidence in myself.”

Whether on the trail or sitting at her typewriter, she’s learning to embrace her emotions.

“In poetry, I talk about cleansing one’s soul with crying. For a wound to close, it has to go through a little bit of pain,” she said. “You’re not alone. Find people that will help you, because they are out there.”

If you think you are experiencing symptoms of seasonal affective disorder, talk to your doctor.

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Suicide prevention resources

If you or someone you know is experiencing suicidal thoughts or exhibiting warning signs, call, text, or chat the 988 Suicide and Crisis Lifeline at 988 which is answered 24/7/365 by crisis counselors at the Huntsman Mental Health Institute. All calls to legacy crisis hotlines, including the old National Suicide Prevention hotline, 1-800-273-8255, will also connect to a crisis care worker at the Huntsman Mental Health Institute as well.

Additional resources

• SafeUT: Parents, students, and educators can connect with a licensed crisis counselor through chat by downloading the SafeUT app or by calling 833-3SAFEUT (833-372-3388)
• SafeUT Frontline: First responders, including firefighters, law enforcement, EMS, and healthcare professionals can chat with a licensed crisis counselor at no cost 24/7/365 by downloading the SafeUT Frontline app.
• SafeUTNG: Members of the National Guard can chat with a licensed crisis counselor at no cost 24/7/365 by downloading the SafeUTNG app.
• Utah Warm Line: For non-crisis situations, when you need a listening ear as you heal and recover from a personal struggle, call 1-833 SPEAKUT 8:00 a.m.-11:00 p.m., 7 days a week, 365 days a year.
• The Huntsman Mental Health Institute offers a wide variety of programs and services including suicide prevention and crisis services, hospital treatment, therapy & medication management, substance Use & addiction recovery, child & teen programs, and maternal mental health services including birth trauma, pregnancy loss, infertility, and perinatal mood and anxiety disorders.
• LiveOnUtah.org is a statewide effort to prevent suicide by promoting education, providing resources, and changing Utah’s culture around suicide and mental health. They offer resources for faith based groups, LGBTQ+, youth, employers, firearm suicide prevention, and crisis and treatment options.

Counties in Utah provide services for mental health and substance use disorders. Centers are run by the thirteen Local Mental Health and Substance Use Authorities all across the state and offer therapy, substance use disorder treatment, support groups, mobile services, youth treatment, and more.

 

These resources and more information can be found here: https://www.uacnet.org/behavioralhealth.

Other community-based resources

• NAMI Utah provides education, support and advocacy for individuals and families impacted by mental illness.
• American Foundation for Suicide Prevention offers prevention programs, public education, support for loss survivors, and fundraising for research.
• Encircle Utah: LGBTQ+ family and youth resource center.
• Utah Pride Center empowers Utah’s diverse LGBTQ+ community.
• The Trevor Project: LGBTQ teen resource center.
• U.S. Department of Veterans Affairs Mental Health
• Latino Behavioral Health Services
• Center for Workplace Mental Health offers suicide prevention and response for employers.