Early last week in New York City, it was 80 degrees and sunny. On Thursday, it snowed. Weather whiplash is a hallmark of March, but this month has been especially volatile throughout the United States, with some areas experiencing big weather changes and surprise blizzards. As temperatures struggle to stay lifted, it’s no surprise if your mood does, too.
Roughly 1 in 20 people in the northern half of the United States have seasonal affective disorder (or SAD), a type of depression that occurs mostly during the winter months. And at least twice as many have subsyndromal SAD, a milder form of the condition that’s commonly referred to as “the winter blues.”
The symptoms of both — sadness, lethargy, sleeping in, eating more, loss of interest in activities you once enjoyed — are usually at their worst in January and February, said Dr. Paul Desan, an associate professor of psychiatry at the Yale School of Medicine who studies winter depression. But for many people, March doesn’t provide much relief, he said.
That may be frustrating, especially for those who just endured a particularly long, brutal and cold winter.
Katie Ann Woodeshick, 28, a comedian in New York City, said she felt “relaxed,” “vibrant” and “reborn” last week when it was sunny and warm. Then the weather turned cold and gray, and she was reduced to “a puddle,” she said. Every year around this time in the city, Ms. Woodeshick said, “there’s this glimpse of hope, then we go right back into our shut-in apartments.”
If March has you feeling a bit “meh,” you’re not alone.
Why SAD Tends to Linger
Seasonal depression is brought on by winter’s shorter, darker days, when the Northern Hemisphere tilts away from the sun, exposing us to less light.
Scientists don’t know why the low light of winter causes symptoms of depression, Dr. Desan said. But the timing of sunrise seems to affect the body’s internal clock, or circadian rhythm, which has an effect on mood. That shift in the internal clock may influence serotonin, a neurotransmitter thought to play a key role in helping you feel calm, focused and happy, he said.
The hormone melatonin, which makes you feel sleepy, could have something to do with the March malaise too, said Craig Sawchuk, a psychologist at Mayo Clinic in Minnesota. Sunlight suppresses melatonin, making you feel more awake. So less light exposure — especially in the morning — may cause elevated melatonin levels, leaving you sleepy and sluggish, Dr. Sawchuk said.
By the time March comes around, Dr. Desan said, people are worn out from feeling low and socially isolated for months. “They might be thinking, ‘Gee, the days are getting longer — why aren’t I back to my usual self?’”
If you have the expectation that things are about to get better and then the weather turns again, Dr. Sawchuk said, “that can bog us down even further.”
March throws another curveball: daylight saving time. Changing the clocks can mess with sleep, causing irritability — and compounding an already depressed mood, said Dr. Mark Rappaport, president-elect of the American Psychiatric Association.
John Davitt, a meteorologist in New York City, said he was not surprised that people still feel off in March. When you look at typical weather conditions, like snow and cloud cover, across much of the northern United States, they are pretty similar to those in December, when many people start feeling the effects of seasonal depression. March is basically “December without the decorations,” Mr. Davitt said.
How to Let in the Light
Seasonal depression tends to resolve on its own — usually by April or May, Dr. Desan said.
In the meantime, there are ways to feel better sooner, he and other experts said. The main treatment for SAD is light therapy, which involves sitting in front of a bright lamp (called a SAD lamp or light box) for about a half-hour in the morning. You can buy a light therapy lamp, or you may be able to borrow one from an academic or public library.
Dr. Desan said that you might need at least a few weeks of regular use before you start feeling better, but some patients feel more motivated and energetic — and enjoy life more — within a few days. Ms. Woodeshick’s lamp gives her “the juice,” she said.
Exercise is another great mood-boosting activity, Dr. Sawchuk said. Walking, jogging, yoga and strength training have all been found to help with depression. Socializing with family and friends helps, too, he said.
If all else fails? Try to have some patience, Dr. Desan added. You should feel better in a month or so. Or, follow Dr. Rappaport’s lead and move somewhere sunny. “That’s why I live in California,” he said.
The post Beware the ‘Mehs’ of March appeared first on New York Times.
