Daylight saving time may come with the winter blues; here's how to navigate it

The clocks have turned back and with shorter daylight hours and colder temperatures on the way, the seasonal shift can bring feelings of the blues.

Seasonal Affective Disorder, or SAD, is defined as a type of depression that often comes with the fall and winter months. These cases are considered winter-pattern SAD, or winter depression. According to the National Institute of Mental Health, symptoms of SAD include a sad, anxious or empty mood throughout most of the day, difficulty concentrating and decreased energy.

Treble — lead teaching artist at 1Hood Media, mental health advocate and Reiki practitioner — shared some of his tactics for staying encouraged.

How do you define seasonal depression?

I’ve seen that once we start to get less sunlight, the nights get longer, and the days get colder, and that has a profound impact on people’s mental health because less sunlight means less dopamine. Colder days mean less socializing and fewer events. I’ve seen it draw people into isolation. It brings us indoors and makes us feel like something is missing. I think a lot of the time it’s the connection and excitement that come with warmer days when everyone’s more social or outside. Most of the time, holidays make this time of year easier because they bring that sense of connection.

But for some people, holidays can be difficult because they may come from broken families or have lost loved ones, which can make this time of year even more challenging. This can have a big impact on the brain.

What are the ways seasonal depression has impacted you?

I’ve noticed that once the season starts to change, I find myself feeling sad for a reason I can’t always pinpoint, it’s just like this presence. In the past couple of years, I’ve tried to find an appreciation for fall and winter, instead of missing the summer, spring and longer days. I’ve been trying to make my fall and winter a little more purposeful. I realized, OK, these are times when I spend a lot more time by myself, so I try to make use of that alone time.

But it doesn’t always turn out the way I’d like. Some days, being alone feels great, and I can study, plan and reflect on the year. Other days, it’s harder to feel content while being alone.

How do you make your fall and winter more purposeful?

I definitely pour into my creativity during this time because I have more time for those pursuits. Spring and summer are extremely busy, and I spend a lot of time outside the house. As things slow down, I find myself at home more, able to dedicate time to creativity.

This year, I released a song in early October, and I’ve been using this time to think about how I’ll promote it. I’ve been able to think creatively about marketing the song, work on more music, poetry and create from a place of fun … just for the sake of creating. It’s been helping me connect with my inner child.

Pittsburgh during the height of winter can have a lot of gray days. Is there anything you do to combat that?

A few years ago, I started noticing the impact that light has on our brains and circadian rhythm. I got a sunrise alarm clock, which mimics sunlight. There are days I have to get up early before sunrise, and this clock illuminates to mimic a sunrise. It’s subtle, not super bright, but I wanted to wake up to something other than my phone.

During these colder months, finding an intentional way to wake up is crucial. If you get on your phone right away, especially if you’re already experiencing loneliness, you can start your day scrolling social media and feel like you’re missing out. With this clock, I can connect with myself in the morning through meditation, stretching and working out. I find ways to move my body and calm my mind.

Do you take any supplements to help with less daylight?

Yes, I use an ashwagandha mix, it’s essentially a mood-boosting supplement. I add it to my water and drink it throughout the day. It can take some time to notice the impact, but eventually, you’ll find it’s easier to maintain a positive mood. I also use a weighted blanket, which I’ll definitely be bringing out this year.

What advice would you give to people dealing with SAD to stay encouraged?

First, get familiar with your body’s natural rhythm and how it’s impacted by the earth. There’s a sacred, beautiful connection between us and the earth. Foster connection with yourself by understanding your own rhythms, and lean on a chosen sense of family.

Surround yourself with people who bring joy whenever you’re around them, who bring a sense of love. It’s essential to find and keep a community because we’re social beings. Friends who give you the grace and space to be yourself, where you don’t have to be happy all the time, are invaluable.

What role does therapy play during these seasons?

There are multiple forms of therapy out there, and talk therapy is only one of them. I know a lot of people are hesitant about talk therapy because they don’t want to relive traumatic events through retelling. But you should find a form of therapy that works for you. Working out can be a form of therapy, moving your body, releasing tension. There are trauma-informed somatic therapists, and somatic therapy examines how trauma is stored and released from the body.

Reiki is also a form of therapy, where you explore your energy and where you’d like it to be. There’s art therapy, too. There are so many types of therapy to consider during this time. I encourage people to explore and find the one they vibe with.