SAD in spring? How the seasons affect mood and what moms need to know.
Hey there, friends. It’s April and it’s finally spring up here in New England. But we’re not known for our mild weather so we’ve been thinking about how motherhood can feel really tough when the weather is cold and dreary and we yearn for spring sunshine and flowers.
Today we’re tackling weather-dependent feelings and seasonal affective disorder (SAD) from the perspective of a mom. We’ll review some tips for making it through the last push of winter and cover when symptoms warrant care from a mental health professional or your primary care provider.
Seasonal affective disorder is a cyclic type of depression that typically occurs during the shorter, darker, and colder days of late fall and winter. Symptoms include fatigue, social isolation, and a lack of joy from activities that once lifted you up. The difference between SAD and regular depression is that with SAD, as the days get longer and brighter, most people’s symptoms resolve and then return again the following year at the same time. Sort of like a cold, depressing, annual PMS…sigh.
SAD already occurs more often in women than men, but moms and pregnant people have a few extra risk factors to consider. For example, in women with a history of depression or SAD, the hormonal fluctuations of the third trimester or postpartum period can accelerate the onset or worsen the severity of symptoms. Additionally women with perinatal mood disorders might experience worse symptoms during the dark, cold days of winter. We recommend talking to your OB, midwife, or other care provider about any predisposition so they can screen you regularly for worsening symptoms and identify any changes needed in your treatment plans.
Another challenge for postpartum people, moms, and anyone caring for young children is that we already spend a disproportionate amount of time indoors in the winter months. Freezing temps, snow days, zoom meetings, icy walkways, and the sheer amount of time it takes to get little ones dressed to go out in the cold- all contribute to a seasonal shift to the indoors. The resulting lack of human connection, fresh air, and vitamin D can all contribute to moms’ poor sleep, feelings of isolation, and increased stress.
So why are we writing this blog in April, instead of November? Because while most symptoms of SAD resolve with the longer days of spring, for some people, SAD is just ramping up. Springtime SAD is less common than fall-onset, but it can bring its own set of challenges, like feeling overwhelmed by new beginnings or struggling with allergies.
Whether you’re fresh out of your SAD window and need some tips for next winter, or you think it’s just starting to creep in, here are some tried and true tips for coping with weather and season-related mood depressions. Don’t try to do all of these, no need to be a hero. But try one or two and see how you feel:
Maximize Natural Light: Open curtains during the day, encourage outdoor activities, and consider investing in a light therapy box.
Maintain Routine: create a LOOSE routine- meaning whatever works for you’ve kids ages- but try to maintain regular schedules for meals, bedtime, and activities. This provides structure and stability for both you and your family.
Encourage Exercise: Engage in physical activities alone or with a workout buddy, or even together as a family. Free YouTube yoga, snowy walks, or kitchen dance parties all get the blood and endorphins pumping.
Healthy Diet: keep high protein and fiber snacks like nuts, fruits, vegetables, and whole grains on hand to support overall well-being. While we’re at it, take a big swig of water.
Stay Connected: reach out and text someone. There’s value in social connection with friends and family, even if it means virtual gatherings or bundling up for outdoor meetups.
Easy, Fun Activities: hit up the library, pull out an easy craft or do a rainy day pajama movie afternoon with the kids. To make it a little more enjoyable for you, share a nostalgic movie from your childhood. Warning-most 80s and 90s movies have aged hilariously poorly.
Lastly, remember to ask for help if you need it. Whether you're feeling overwhelmed by the pressures of the season or finding it hard to embrace the day, reaching out to a friend, therapist, or support group can make a huge difference. Your medical provider can also help determine if you need medication to get you back on track. Just remember that even when it’s dark and cold, you are not alone ❤️.
