Imagine a wilted tulip left lying on the side as she watches the rest of the flowers in the bouquet get mesmerized. Can you feel her loss of joy and spirit? Could it be that the change of season provoked her petals to wilt? Or could it be more than that? This kind of weariness can also show up in our lives, causing our moods to shift throughout the day, ultimately leading our behavior to not be quite the same.
During late fall and early winter, when temperatures drop and the days become colder, less daylight can make the days feel a lot shorter. The changes we experience are not only in the weather, but many of us also experience a shift of self, a shift of motivation. We can relate to the tulip who was left on the side, weary with little or no desire to engage in day-to-day life.
This type of gloominess is commonly referred to as the winter blues, but some may be navigating a deeper level of those “blues” — they may be experiencing seasonal depression, also known as SAD.
Although both occur during the colder season, there is a vast difference between the two. The winter blues are an “every now and then” emotion. For example, you may pull back from social engagement, but you still find enjoyment in other activities. But SAD brings a bigger withdrawal in many areas of life. It is typically diagnosed after having rapid mood changes and a severe functional decline. Regardless of what side you may find yourself on they both lead to the same question: how are you doing mentally?
Mental health is a relatable yet often avoided topic. It’s surprising how our upbringing, culture, gender, and social environment plays a big role in how we navigate it. As a Latina woman, I know how difficult it is to accept but also how challenging it is to share with those closest to you. I’ve experienced the unsaid stigma that comes with this topic. Sometimes we want to protect our image, or maybe we’re worried about feeling shame due to our current mental state, or maybe our family discourages us from seeking treatment since the topic is taboo. Some communities may also not prioritize their mental health due to misinformation, different cultural beliefs, language barriers, lack of insurance or lack of medical resources in their area.
Have you been pressuring yourself to make resolutions but shortly after you end up disappointed because you realize that you didn’t accomplish the previous ones? Or do you find yourself in a hole of self-criticism since consuming so much social media has you comparing your life to what you see online?
Those experiencing seasonal depression or any other kind of mental health issue don’t have to suffer alone — help in available.
You see, the ups and downs caused by the seasons or life changes are unavoidable; but that doesn’t mean they are uncontrollable. While you can't prevent life from happening and you can’t avoid your emotions forever, you can learn to manage and choose how you react to them.
If the pressure of change has led you to think you may have the winter blues, here are some tips to help you cope:
Prioritize natural light: On the rare occasion that it is sunny out, make sure to enjoy it. If you spend most of your time indoors, try to give your house as much light as possible. Sunlight plays a major role in improving our mood by regulating vitamin D levels, so getting enough sunshine may help the symptoms of SAD. You could also look into purchasing dawn simulators that gradually light up your bedroom in the morning.
Eat a healthy diet: It can be tempting to indulge in comfort foods – those high in calories, sugar, or salt, but try to resist. Make sure to have a healthy diet that includes fruit and vegetables. This will help you gain more natural energy while avoiding the sudden “crash” and gaining weight.
Create sleeping patterns: Have regular times to wake up and go to bed, especially during the fall and winter seasons. Reduce napping and oversleeping, since sleep patterns play a role in mental health and irregular schedules can contribute to mood changes, irritability, and stress.
Plan ahead: If you know that you tend to struggle mentally at this time, set up techniques beforehand so you’re more prepared. For example, you could reorganize your bedroom, declutter your closet, participate in relaxing activities that may improve your mood, prioritize rest, set aside spare time to do things you enjoy, or create a self-care box.
A common problem that folks with seasonal depression face is speaking out when they are not feeling well. A lot of coping strategies highlight the importance of talking to someone or getting peer support. It may be helpful to talk things out with someone you trust or to gather with people who are going through similar experiences.
The National Alliance on Mental Illness (NAMI) encourages our communities to prioritize their mental well-being with peer-led support groups including an online option. NAMI offers coping strategies, lifestyle tips and a safe in-person support group located in Salt Lake City.
On the Westside, we have the Rose Park Clinic, which provides resources for people who are facing seasonal depression. Speaking on how the clinic can help in these situations, Dr. Erica Baiden from the Intensive Outpatient Team says, “Here in the Rose Park Clinic we don’t simply want the community to find resources, but we aim to encourage and strengthen individuals to recognize when they are battling a mental breakdown.”
Providing three different on-site clinics, Rose Park Clinic aspires to meet the needs of every individual’s situation, regardless of background, beliefs and culture. “Our main priority is to make sure that every community member finds a safe space to process and walk through whatever it may be that they are struggling with,” Dr. Baiden adds. Rose Park Clinic offers open access to community members and is easily accessible via phone or in-person visits. They offer on-site professionals to meet the needs of community members and if for some reason they can’t meet your needs, they will try to connect you with someone who can.
During this colder season, many people may find themselves in a difficult rut; very few are willing to admit it, however. And although it may seem that it is easier to get through it as technology becomes more advanced, it actually becomes easier for people to avoid it for the sake of appearances.
As you focus on your goals around “new year, new me,” make sure you prioritize self-care as well. In 2025, there is no need to feel ashamed or alone with mental health concerns, especially when there are community groups that will partner with you and remind you that there is hope.
NAMI Utah offers a helpline for those who may need resources or assistance dealing with seasonal depression, the winter blues, or any other kind of mental health issue.
If you’d like more information on the Rose Park Clinic, visit https://healthcare.utah.edu/locations/population-health/rose-park. More information on NAMI can be found at https://namiut.org/.