Recognizing winter depression in the workplace

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In pictures and paintings, winter is immortalized as a wonderland of ice- and snow-related activities, or a snowy landscape of serene beauty. But for people who live through the cold of winter, year after year, the novelty tends to wear off. There’s no doubt about it: Winter just feels different. The long nights and cold temperatures make most of us feel less energetic.

Employees are more likely to call in sick, find it more difficult to concentrate or be unable to perform at their best levels. Some may suffer from seasonal depression, also known as seasonal affective disorder (SAD), during the winter months.

What is winter depression?

Experts estimate five percent of Americans, primarily in northern climates, suffer from SAD in any given year. SAD is a recognized mental health condition and is a subtype of depression or bipolar disorder. People with SAD report feelings of depression only during the winter months. Symptoms of SAD could include:

• Loss of interest in activities they once enjoyed
• Difficulty concentrating
• Fatigue
• Sluggishness
• In extreme cases, thoughts of suicide or death

With SAD, the short days and long nights of winter may also bring feelings of fatigue, cravings for certain foods, headaches and sleep problems.

Researchers aren’t clear on exactly what causes SAD, but many factors may play a role, including genes and stress. What makes SAD unique is the link to sunlight. According to Northwestern Medicine, the reduced number of daylight hours during the winter months interrupt the body’s circadian rhythms, which help regulate the body’s internal clock and let us know when it’s time to sleep and wake.

According to the Mayo Clinic, people who are depressed have decreased levels of serotonin, a brain chemical that seems to be triggered by sunlight. The lack of serotonin may cause winter depression. The change in season can also disrupt the balance of the body's melatonin levels, which play a role in sleep patterns and mood.

The most difficult months for SAD sufferers are January and February, and younger people and women are at higher risk.

Bright light may be the key to treating seasonal affective disorder

The good news is winter depression is highly treatable with the use of bright light therapy. With this treatment, a light box with the intensity of 10,000 lux mimics the light intensity from the outdoors. This simple, effective therapy helps the body regulate serotonin and melatonin levels.

Most experts recommend sitting in front of the lamp within the first hour of waking up each day, for about 20 to 30 minutes. If it isn’t boosting mood and energy, they may recommend longer periods.

A prescription is not necessary for a light box. They’re widely available at many retail stores and online, with a variety of price points. While health insurance plans typically don’t cover the cost, some light boxes are eligible for purchase with a health savings account (HSA) or flexible spending account (FSA). Light boxes are not approved or regulated by the Food and Drug Administration (FDA).

Employees who are considering bright light therapy should talk to their doctor or therapist for a recommendation. Conditions like bipolar disorder or eye problems such as glaucoma or cataracts may cause problems, so it’s important to talk to a professional who can recommend a specific light box.

Alternative sources of light that can help manage seasonal depression

If symptoms are mild, there are other simple things you can encourage your employee to try at home to treat seasonal depression, including:

• Increase the amount of light in the home. Pull back the curtains, open the blinds, remove the screens and wash the windows.
• Get outdoors. Sure, it’s cold, but bundling up and walking outdoors on sunny winter days can do wonders for the mood.
• Suggest a dawn stimulator. Instead of an alarm clock, a dawn stimulator uses lights that gradually brighten in intensity like the sun.
• Self-care. Motivate employees to exercise regularly, eat healthy and maintain a regular sleep schedule.
• Stay connected. Encourage employees stay socially active during the winter months.
• Encourage virtual visits. Most Wellmark Blue Cross and Blue Shield members have virtual visits through Doctor On Demand^®, giving them 24/7 access to doctors, psychiatrists, psychologists, therapists and other medical experts. Virtual visits are especially helpful for employees who have tight schedules, are juggling kids' schedules, or live in areas where mental health care isn't widely accessible.

Share the resources with your employees

Share vital information about SAD with your employees and find many other resources to support mental health in the workplace.

Questions? Contact your authorized Wellmark account representative or email us at blueatwork@wellmark.com.