Do you experience the winter blues? Clinically known as Seasonal Affective Disorder (SAD), many people experience a mood dip in the winter, similar to depression. Most things you find online state that this has to do with lack of sunlight, but the research actually isn't conclusive on this one. There are a number of other factors that may be at play, including a general trend towards isolation in the winter months, sleep cycles, and yes, lack of sunlight.
Unfortunately though, SAD and trauma interact with one another and seem to play off of each other in a negative way.
3 key ways in which Seasonal Affective Disorder (SAD) and Trauma Interact:
-Though it is not clear why in the research, folks who have experienced trauma may be more at risk for SAD than others. This is potentially because trauma survivors have a greater sensitivity to stress. Think of it this way: everyone has a cup which represents how much stress and change they can handle before it becomes too much. Folks without trauma have an empty cup, so when the winter blues arrive and dumps some water in their cup, they still have room before it overflows. Trauma survivors on the other hand have a cup that already has water in it. That means they have less capacity for the winter blues before their cup over flows.
-Secondly, SAD and trauma interact due to their shared symptomology. They both include symptoms like low mood, fatigue, irritability, and difficulty concentrating. When Seasonal Affective Disorder triggers one (or some) of these symptoms, it can actually trigger other trauma symptoms. For example, let's say your trauma symptoms are doing alright and then you start feeling low due to SAD. This low mood might bring up some traumatic memories or experiences, exacerbating your trauma. Suddenly, you may be experiencing both Seasonal Affective Disorder/SAD and trauma at the same time. Why is this happening? Because these symptoms are sharing the same pathways in the brain. When we travel down the "winter blues pathway" we are also traveling down the trauma pathway, thus bringing both up at once.
(To better understanding what's happening in the brain during and after trauma, check out this blog we wrote: Trauma Resilience and The Brain)
-One last interaction is actually around connection and social isolation. Most folks tend to spend more time alone in the winter and isolate a bit more. This isn't inherently a problem and spending time alone is not a bad thing! For some folks though, this isolation can be too much, which can trigger both or either SAD or trauma.
How to Manage Seasonal Affective Disorder When You Have Trauma
There are a few strategies that seem to help, but remember that what's going to work for you is unique, so you'll need to explore and play around to find what's right for you!
-Light Therapy: getting a sunlight lamp can help with the impacts of lack of light on your mood. Try getting at least 30 minutes a day in front of your lamp, but more if you can. Remember that the light is going to mimic sunlight and try to use it during the morning/day rather than at night as this may impact your circadian rhythm and sleep cycle.
-Community and connection: if you find yourself withdrawing a little more during the winter, you may need to be intentional about connecting with friends, family, co-workers or anyone else during this time. You may find that it feels impossible to do and easier to just hide in bed, but if you can try pushing through that once or twice, you may find out it's really helpful and necessary for to connect!
-Mind-body practices: research shows that mind-body practices like yoga, mindfulness and somatic work can ease both the symptoms of SAD and trauma, so consider doing some stretching or being very mindful of your body for a few moments and see how that impacts you!
-Routine: I know, I know! So boring and we're sick of hearing it. The reality is that the lack of sunlight often shifts people's sleep cycles. So having a routine that you stick to, that includes going to bed and rising consistently, will help improve your sleep which will in turn support your overall mood.
-Counselling: getting additional therapy during the winter months can help manage your trauma symptoms, as well as help you get connection, which can support your overall mode. Many folks get more therapy during this time and find it ot be helpful. If you're in Kamloops, BC and need a therapist, consider checking out my team!
Experiencing both the winter blues and trauma is a lot! Hopefully understanding how the two interact can help you work to find solutions that serve you better!
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