Wellness Blog & Clinic News

woman suffering from seasonal affective disorder in Alaska sipping from a mug

Seasonal Affective Disorder in Alaska: 10 Tips to Prevent SAD During Rural Alaskan Winter

Understanding and Managing Seasonal Affective Disorder (SAD) in Rural Alaska

For many people living in rural Alaska, the long winter months bring more than just colder temperatures—they can also bring feelings of sadness, isolation, and exhaustion. These feelings are common among those experiencing Seasonal Affective Disorder (SAD), a type of seasonal depression that occurs at the same time every year, typically in the winter months when daylight is scarce.

In rural communities, where winter days can feel even longer, understanding and managing SAD becomes even more important. Fortunately, with the right support and resources, it’s possible to navigate these challenges and take care of your both mental and physical well-being. 

If you’re feeling the effects of SAD this winter, Cama’i is here to provide the support and resources you need to manage your mental health.

What is Seasonal Affective Disorder (SAD)?

SAD, also known as winter depression or the winter blues, is a type of depression that typically occurs during the fall and winter months. Symptoms of Seasonal Affective Disorder (SAD) often begin in the late fall or early winter. For those living in places like rural Alaska, where daylight can be limited during winter, the condition can feel particularly overwhelming.

According to the National Institute of Mental Health, Symptoms of SAD can include:

  • Feeling down or sad most of the day
  • Low energy or fatigue
  • Trouble concentrating
  • Changes in sleep patterns (either sleeping too much or too little)
  • Weight changes or cravings for certain foods
  • A lack of interest in activities you normally enjoy

If these feelings persist over several weeks or months, it’s important to seek help. Diagnosing Seasonal Affective Disorder (SAD) can be a nuanced process, as its symptoms often overlap with other mental health conditions like major depressive disorder or bipolar disorder. To accurately diagnose SAD, a mental health professional will conduct a comprehensive evaluation. While SAD is more common in northern regions where daylight is limited, it can affect people anywhere, regardless of location or background.

How SAD Affects Rural Alaska Communities

Living in rural Alaska presents unique challenges when it comes to managing mental health, especially during the winter months. The long, dark days, combined with the isolation that can come from being far away from larger cities, may increase feelings of loneliness and sadness. Many communities also face limited access to mental health services, which can make seeking help feel more difficult. However, staying connected to others and being proactive about managing mental health are crucial steps in navigating this time of year.

Below are 10 practical tips to help keep your spirits up during the Alaskan winter:

1. Embrace Light Therapy

In rural Alaska, where natural sunlight can be scarce for months, light therapy can be a game-changer. Sitting near a light box that mimics natural sunlight can help regulate your circadian rhythms and improve mood. This simple addition to your morning routine can boost serotonin levels, which is crucial for combatting the winter blues. Talk to your healthcare provider to find the best light box for your needs and ensure it’s safe and effective for you.

2. Stay Physically Active

Exercise doesn’t just keep your body in shape—it also boosts your mental health. Even when the temperatures drop and the days are short, staying active can increase the production of dopamine and serotonin, two “feel-good” brain chemicals. Take a 30-minute walk outside or try an indoor exercise routine, like yoga or aerobics. Many rural Alaskans enjoy activities like cross-country skiing or snowshoeing, which allow you to take in the stunning winter landscape while ensuring you exercise regularly.

3. Make Time for Social Connection

Isolation is a common challenge during the long winter months, but staying connected to others is crucial for your mental well-being. Even if you’re physically far away from friends and family, there are plenty of ways to maintain those bonds. Call, video chat, or join online communities to stay in touch. Local gatherings or events, like a neighborhood potluck or group fitness class, can also provide a sense of connection. Engaging with others can provide emotional support and help fight loneliness.

4. Plan Cozy, Enjoyable Activities

When it’s cold and dark outside, finding activities that bring comfort and joy indoors is essential. Whether it’s reading a good book, baking your favorite recipes, or working on a craft project, make time for hobbies that make you feel relaxed and happy. Embrace the cozy nature of winter and indulge in self-care activities that help you unwind and recharge. This is also a great time to explore local cultural offerings like the Alutiiq Museum or take part in online workshops that keep you engaged.

5. Get Outdoors and Enjoy Winter Sports

Despite the cold, winter in rural Alaska is an excellent time to explore the natural beauty of your surroundings. Snowshoeing, cross-country skiing, and even dog sledding are popular ways to get outside and enjoy the winter landscape. Fresh air, exercise, and time spent in nature can work wonders for your mood. If the weather allows, take a scenic hike to enjoy the snowy vistas and see the wildlife that thrives during the winter months, including bald eagles, moose, and sea otters.

6. Nurture Your Mental Health with Therapy

If the winter months are starting to feel heavy, it may be time to seek professional support. Talk therapy, such as cognitive behavioral therapy, can be an effective treatment for managing SAD symptoms. Counseling or therapy can help manage symptoms of SAD or any feelings of anxiety or depression you may be experiencing.

Fortunately, organizations like Cama’i offer telehealth services, making it easier for rural Alaskans to access mental health care from the comfort of their homes. Working with a mental health professional can provide invaluable tools and coping strategies during the winter months.

7. Prioritize Healthy Nutrition

What you eat can significantly impact how you feel, especially during the winter. Eating a balanced diet rich in vitamins and minerals can help maintain energy levels and improve your mood. Omega-3 fatty acids found in fish, nuts, and seeds can boost serotonin production, while foods high in vitamin D, like fortified milk or eggs, may help manage symptoms of SAD. Eating nutritious meals not only nourishes your body but can also support your mental health.

8. Create a Winter Routine

A daily routine can provide structure and stability during the colder months when everything can feel a bit out of sync. Start your day with a set schedule that includes time for work, self-care, exercise, and leisure activities. Having a consistent routine can help ward off feelings of aimlessness and help you stay connected to your personal goals. During the winter months, having a routine also allows you to take advantage of the limited daylight hours and enjoy meaningful activities that contribute to your well-being.

9. Practice Mindfulness and Relaxation

During the long winter months, stress can build up, and emotions may feel overwhelming. Practices like mindfulness, meditation, and deep-breathing exercises can help center your mind and relieve tension. Try spending a few minutes each day practicing mindfulness, focusing on your breath and the present moment. Additionally, relaxation techniques such as progressive muscle relaxation can help reduce stress and improve your overall mood.

10. Reach Out for Support

If you’re struggling, don’t hesitate to reach out for support. Developing a treatment plan with a mental health professional can provide a comprehensive strategy for managing Seasonal Affective Disorder. Whether it’s from family, friends, or a professional, asking for help is a sign of strength. Sometimes just talking through your emotions or being heard can make a world of difference. Remember, you’re not alone in facing the challenges of rural Alaskan winters, and there are people and resources available to help you navigate this time.

Accessing Support and Thriving Through Alaska’s Winter Months

For many rural Alaskans, mental health support can feel out of reach. However, organizations like Cama’i are working to bridge the gap. Cama’i provides vital mental health services, offering therapy, resources, and community education on managing conditions like Seasonal Affective Disorder.

In addition to in-person therapy, Cama’i offers telehealth services that allow individuals in remote areas to connect with counselors and mental health professionals from the comfort of their homes. This access to care is crucial for managing mental health, especially when travel to larger cities may be difficult or impossible.

Winter in rural Alaska can be tough, but with a little planning and support, you can keep your spirits high and make the most of this season. From staying physically active to practicing self-care, there are many ways to improve your mood and well-being during the dark winter months. Remember that you’re part of a community that cares, and with the right resources and mindset, it’s possible to thrive, no matter how long the winter feels.

If you’re experiencing symptoms of SAD, visit Cama’i Community Health Center to connect with mental health professionals and get the support you need.