Column: Dealing with daylight saving time

Seasonal depression is the term coined for the feeling of sadness that arises in the colder seasons. Also known as seasonal affective disorder, or SAD, seasonal depression affects roughly 5% of Americans, according to psychiatry.org.  

Daylight saving time could be a catalyst for this disorder, making the days feel shorter and thus affecting a person’s mental health. 

 “Seasonal Affective Disorder or SAD is characterized by symptoms that start in the fall and ease up during the spring or winter,”  wrote Ashley Yaugher, associate professor in health and wellness at USU in an email to The Utah Statesman. “SAD during winter months does tend to happen when there are shorter daytime hours, and changes in sleep patterns are one of the symptoms.” 

 Despite the holiday season being dubbed “the happiest time of the year,” winter can bring an onset of depression for a multitude of reasons. 

 “Both biological and environmental factors can have a part in seasonal depression. Not being able to get out in the sun due to the shorter days and less sunlight is hard for anyone. When the days are shorter, our circadian rhythm is off, which helps us regulate sleep and our energy levels. The body also produces more melatonin with less daylight, causing us to feel more tired and not wanting to be as active,” wrote Jessie Koltz, assistant professor in psychology, in an email to The Statesman. 

 Due to the shorter days, it’s common to find that there is less time to fulfill social needs. 

 “Having less time before/after working hours to engage with peers or get outside in the sunlight can isolate people and make them feel as if they are tired, want to sleep more, and may not want to engage in physical activity as much,” Koltz wrote. 

 Daylight saving time can cause SAD due to smaller amount of sunlight during the day.  

 “The shorter days of sunlight or spending more time indoors (because it is cold outside) can lead to Vitamin D deficiency and reduced serotonin in the brain, but also it can make people more sleepy (brains may produce too much melatonin that causes this),” Yaugher wrote. “People experiencing negative “self-talk” about the winter months is also common.” 

 With the added stress from finals being right around the corner, it’s important for students to recognize symptoms of SAD in order to take action as soon as possible. 

 “Some symptoms of SAD include – symptoms of depression during the winter months (e.g., feeling sad or hopeless, irritable or pessimistic, thoughts of death or suicide), sleeping more than normal or oversleeping, not wanting to do things you previously enjoyed (withdrawing socially), having low energy, overeating (craving for carbohydrates) that can cause weight gain.” Yaugher wrote. “It is also helpful to know that Utah has a higher risk for SAD so being aware of the symptoms could help you or a loved one seek treatment early on.” 

 SAD can cause these symptoms to appear seemingly out of nowhere during the colder seasons. Luckily, there are many options for treatment, ranging from simple lifestyle changes to attending therapy offered on campus. Having a healthy routine is one of the easiest ways for students at USU to combat seasonal affective disorder.  

 “Maintain a routine to support your internal clock and daily schedule while eating right, staying away from overly sugary foods, and ensuring you have a wholesome diet with vitamins and essential nutrients. If you don’t have access to vitamins via whole foods, taking supplements to support getting daily recommended doses of vitamins would be important,” Koltz wrote. 

 Yaugher added to this by suggesting an easy and accessible activity to add to a routine. 

 “People can make it a point to go outside, even briefly to get their vitamin D levels during the  

sunlight hours (a quick 15-minute walk across campus can do wonders),” Yaugher wrote. 

 Maintaining a healthy routine might not be enough for some people. If someone’s mental health is still declining, seeking support through outside sources, such as therapy, is the best solution to combat SAD. 

 “Use stress reduction techniques to help cope with the change in seasons, where you should seek professional help if needed to support mental health and the changes associated with the longer winter months,” Koltz wrote. 

 There are many treatments designed to combat SAD that students should look into and experiment with if they find their mental health worsening during the shorter days. 

 “However, if someone is experiencing SAD, they should seek treatment because there are many options, including light therapy with bright lights during winter months, behavioral therapy or counseling (which is available on campus at USU for students), and medication to treat depression symptoms that are effective. Students should also take care of their physical health and get exercise, eat a balanced diet, and practice good sleeping habits (like maintaining a good sleep routine),” Yaugher wrote.