The Winter Blues: How Spokane‘s Short Days Affect Mental Health
Table of Contents
Table of Contents
Winter in Spokane brings more than just snow and cold; the short days can leave many people feeling down. For those living in the Pacific Northwest, the experience of waking up and leaving work in darkness is all too familiar.
“If you have lived in the Pacific Northwest for any amount of time, you definitely understand the concept of waking up when it’s dark and then leaving work when it’s dark,” said MultiCare therapist Ahmad Bennett. “That can lead anyone to feeling down and depressed.”
While some people experience normal seasonal fluctuations in mood,the symptoms can escalate to seasonal affective disorder (SAD) when they interfere with daily life. SAD manifests as persistent feelings of emptiness, hopelessness, irritability, and a loss of interest in previously enjoyed activities, similar to clinical depression.
Spokane’s geographical location and weather patterns contribute to the prevalence of SAD. With the earliest sunset in Spokane occurring just before 4 p.m. and sunrise at 7:30 a.m., residents receive less than eight hours of daylight during winter.This makes Spokane one of the U.S. cities with the earliest sunsets, rivaled only by places in Alaska.
Adding to the gloom, Spokane frequently enough experiences low cloud cover and fog, further reducing sunshine. Only one day in December didn’t have reported mist or fog at Spokane International Airport, and November saw only two “fair” days.These factors combine to create a perfect storm for seasonal depression.
“We get less light, and that can have a huge effect on a person. You might not be getting enough vitamin D, which gives us a little oomph to support our mental health,” he said.
Seeking Sunlight and Support
While therapy is recommended for all forms of depression,Bennett suggests checking with a primary care physician to rule out any underlying medical conditions. Even when socializing feels challenging, maintaining connections with others can lessen symptoms.
“You will have seasonal affective disorder irrespective, but it’s easier to manage and navigate if you have some people standing next to you,” he said.
While vitamin D deficiency is linked to SAD, studies indicate that supplements may not offer significant benefits. Bennett recommends seeking natural sunlight when possible or using a grow light to simulate UV rays.
Brief sunbreaks have offered occasional respite, but the long-range forecast predicts a return to gray skies and rain through the end of the year.
A Glimmer of Hope?
The arrival of January might bring snow, brightening dark evenings and exciting skiers. However, the intensity of winter weather remains uncertain. “Like most things weather – it’s a wait-and-see scenario,” observes jeremy Wolf, a weather service meteorologist. This winter’s La Nina has been slow to develop, potentially leading to a mild January, unless it suddenly intensifies, bringing colder temperatures and snow.
for those craving sunshine, Wolf suggests a trip to Mount Spokane.Often shrouded in fog, the mountain sometimes rises above the cloud layers, offering glimpses of blue skies and sunshine. Even driving west towards Moses Lake in central Washington increases the chances of encountering sunny days.
As the days lengthen after the Winter Solstice, hope emerges for brighter days. While winter’s darkness can be challenging, taking steps to prioritize mental health and seek support can help weather the season.
## Interview with Therapist Ahmad bennett on Seasonal Affective Disorder in Spokane
**Archyde:** Welcome to our show today, Ahmad. Thank you for joining us.
**Ahmad bennett:** Thank you for having me.
**Archyde:** Today, we wont to discuss a topic that affects manny people living in the Pacific Northwest, especially during the winter months, and that’s Seasonal Affective Disorder, also known as SAD.We certainly know you have experience helping individuals cope with this condition, especially in Spokane. Could you tell us what SAD is and how it manifests?
**Ahmad Bennett:** Absolutely. seasonal Affective Disorder is a type of depression that follows a seasonal pattern, typically beginning in the fall and lasting through winter. As you mentioned, for those of us living in the Pacific Northwest, we experience this phenomenon particularly acutely. We wake up and leave work in darkness, which can take a toll on our mental wellbeing. SAD can manifest in various ways, including persistent feelings of emptiness, hopelessness, irritability, and a lack of interest in activities one used to enjoy. These symptoms are similar to those of clinical depression, making it critically important to seek help if they begin interfering with your daily life.
**Archyde:** You touched on the impact of limited daylight on SAD. How does Spokane’s weather and geographical location contribute to this issue?
**Ahmad Bennett:** Spokane,while stunning,experiences quite short days during winter. This lack of sunlight can disrupt our body’s natural sleep-wake cycle and effect the production of serotonin, a neurotransmitter linked to mood regulation. This can make individuals more susceptible to SAD.
**Archyde:** What are some strategies for coping with SAD, particularly during a spokane winter?
**Ahmad Bennett:** There are several things individuals can try to manage SAD symptoms. Light therapy is often very effective. It involves sitting in front of a special light box that emits radiant light,mimicking sunlight,for a specific period each day.Regular exercise, maintaining a healthy diet, and ensuring adequate sleep are also crucial. Connecting with loved ones and engaging in social activities can further boost mood.
**Archyde:** what advice would you give to someone who suspects they might be experiencing SAD?
**Ahmad Bennett:** If you notice yourself consistently feeling down, lacking energy, and losing interest in things you used to enjoy, don’t hesitate to reach out to a mental health professional. They can help you assess your symptoms and recommend the most appropriate course of treatment. Remember, SAD is treatable, and help is available.
**archyde:** Thank you so much for sharing your valuable insights with us today,Ahmad. Your expertise sheds light on this important issue and offers hope for those struggling with SAD in Spokane.
**Ahmad Bennett:** I appreciate the possibility to raise awareness about SAD and encourage people to seek help when needed.
## Interview with Therapist Ahmad Bennett on Seasonal Affective Disorder in Spokane
**Archyde:** Welcome to our show today, Ahmad. Thank you for joining us.
**Ahmad Bennett:** thank you for having me.
**Archyde:** Today,we want to discuss a topic that affects many people living in the Pacific Northwest,especially during the winter months,seasonal affective disorder,or SAD. As you know, Spokane experiences some of the shortest days of any major city in the united States. How does this impact mental health, and what can people do about it?
**Ahmad Bennett:** You’re absolutely right. The lack of daylight during Spokane winters is a significant factor in SAD. Many Spokanites experience the “winter blues,” feeling down, sluggish, and lacking motivation. For some, these feelings are mild, but for others, they can escalate into a diagnosed case of SAD. This can manifest as persistent sadness, hopelessness, irritability, changes in appetite and sleep patterns, and a loss of interest in things they used to enjoy. It’s significant to remember that SAD is a real medical condition and not simply “feeling bummed” about the weather.
**Archyde:** So, what are some strategies people can employ to combat these winter blues and possibly mitigate SAD?
**Ahmad Bennett:** There are several things people can do. Firstly, I always recommend seeking professional help, especially if symptoms are severe or interfering with daily life. therapy can provide coping mechanisms and strategies for managing SAD.
secondly,getting as much natural sunlight as possible is crucial. Even on cloudy days, try to get outside for a walk during daylight hours.
Thirdly, creating a structured routine can be very helpful. Maintain regular sleep-wake cycles, eat nourishing foods, and engage in regular physical activity. These things can help regulate your mood and energy levels.
Light therapy is also a proven treatment for SAD. Using a light box that simulates sunlight can definitely help reset your body’s internal clock and alleviate symptoms.
**Archyde:** social connections are important year-round, but they can be notably valuable during the dark winter months.
**Ahmad Bennett:** Absolutely. Maintaining social connections can be a powerful buffer against SAD. Even when socializing feels challenging, making an effort to connect with loved ones, join a support group, or engage in activities you enjoy with others can make a big difference.
**Archyde:** What are your thoughts on vitamin D supplements for SAD?
**Ahmad Bennett:** While it’s true that vitamin D deficiency can be linked to SAD, studies haven’t definitively shown that supplements are effective in treating it. It’s best to consult with your doctor about whether supplementation is right for you.
**Archyde:** Thank you so much for sharing your expertise on this critically important topic, Ahmad.I think this information will be incredibly helpful to many people in our community as we navigate this challenging season.
**Ahmad Bennett:** My pleasure. I hope everyone remembers to prioritize their mental health and seek support when needed.
