Seasonal depression impacts millions of people around the world, and its untimely arrival during the holidays can make it difficult to get started on New Year's resolutions.
Zachary Vuelman works with the Northwestern State University counseling services. He says one reason why people experience mood decline around holidays is due to seasonal affective disorder. SAD occurs during specific seasons and is prominent in winter.
According to Veulman, shorter days and less sunlight are huge factors of seasonal depression. The time change at the beginning of winter can create a lot of problems for mental health. For instance, people’s sleep schedules are interrupted, something Veulman says is important for good mental health.
“I think the time of the year that people struggle the most with sleep habits is right whenever the time changes,” he says.
When people get less sleep, their bodies and minds are less rested. Lack of sleep can amplify existing symptoms of depression and anxiety. So, how can people make sure they are well rested for the day?
"Work on what’s called sleep training: being very deliberate about what you do when you are in bed,” he says. “Definitely not doing these active things when you’re getting ready to sleep.”
However, mental rest is more than just sleep. With the new year, students are returning from winter break and entering the new school year. Veulman says winter break can be difficult for some students.
“I tend to try to encourage those people that come to see me you know, to enjoy their break and to try to come back refreshed,” Veulman says. “By and large, people use it as a break.”
Finding the time to get outside despite the winter weather is another way to counter seasonal depression, according to Veulman. He says staying active during these months is crucial to maintaining good mental health.
“We do need sunlight. I know it’s not fun out there, the cold is pretty brutal and kind of slows us all down, but it’s still important to get out, to walk, get your blood flowing, and try to enjoy that and get a little sunlight as well,” he says.
When struggling with seasonal depression, these big New Year’s resolutions can be daunting. Veulman says he recommends taking things step by step to make these goals more attainable.
"I haven’t gotten out of bed all day. My first goal is going to be: I’m going to get up. I’m going to walk to the bathroom, and I’m going to brush my teeth,” he recommends. “And at that point, if I want to go back to bed, I’ll go back to bed. But I can set that as my initial goal. From that point, you have that choice; you can make another incremental goal. I’m going to get up and I’m going to get breakfast, have a cup of coffee. Just very, very minor, small things that you can start.”
Veulman says he and other counselors strongly encourage these incremental goals. He says they can build up motivation when it’s hard to get motivated.
“It’s all about knowing yourself and what you are capable of in that moment.”
When trying to achieve improved mental health in the new year, Veulman says one important goal for those struggling could be just asking for help.
“If you’ve been struggling for a really long time, sometimes New Years can be a good time to give yourself that push to reach out to somebody, to schedule an appointment,” he says.
However, Veulman really recommends setting goals year-round, and not just at the start of the year.
“If you’re hearing this or reading this in June, it’s not too late to set those,” Veulman says. “To be aware and to start striving towards those things that you think that you’re capable of.”
With Red River Radio News, I am Alaina Atnip. Happy New Year’s.