Ever heard of the “winter blues”? It’s a term for feelings of sadness and sometimes depression that occur as soon as the weather changes. And in Multnomah County, where daylight totals in the winter are nearly five hours less than the summer, seasonal mood issues are real.
Numbers show that nearly 10 million Americans experience seasonal affective disorder (SAD). Among Portlanders, up to 20 percent of residents live with the disorder. Most of the time, symptoms begin in the fall and continue through the winter. Signs include feelings of sadness, hopelessness, low energy and difficulty concentrating as the weather changes. Other symptoms are changes in mood, sleeping habits, appetite, and weight.
Nimisha Gokaldas is the medical director for Multnomah County Mental Health and Addiction Services Division. She says County residents are at a higher risk for seasonal mood issues because of Oregon’s location. It’s one of the northernmost states, with fewer days of sunlight than the national average.
“Multnomah County’s unique climate can be a challenge for individuals with seasonal affective disorder,” Gokaldas says. “Thankfully, there are steps you can take to manage your symptoms and lessen the emotional impact of the change in seasons.”
To better manage symptoms of SAD, Gokaldas says there are a range of treatment options. Light therapy has been shown to help, along with a combination of talk therapy and medication. Gokaldas also says it’s important to exercise regularly, avoid excessive drug and alcohol use, practice mindfulness techniques and try to get outside often, even if it’s dark and dreary.
Dispelling the winter-suicide myth
While the change in seasons can result in a dip in people’s moods, there’s a common misconception that the “winter blues” means more deaths by suicide. In fact, experts in Multnomah County argue that fewer people die by suicide in the fall and winter time.
Leticia Sainz is the Crisis Services manager for Multnomah County. Her program receives nearly 80,000 phone calls each year from individuals seeking mental health support. The team also helps people who are having thoughts of suicide, and keeps track of trends in the region.
“We have no evidence of a connection between winter and suicide,” Sainz says. “In fact, we consistently see a rise in suicides as we transition into spring. The best thing for people to do is to always provide support and compassion to friends and loved ones who are at risk.”
It’s hard to pinpoint a single cause for the winter-suicide myth. In the classic 1946 movie “It’s A Wonderful Life,” one of the main characters contemplates suicide on Christmas Eve. That movie, and similar depictions of suicides during the holidays in popular culture and the media, may have helped create the impression that suicide and winter are linked.
Sainz urges people to keep an eye out for the signs of suicide no matter what season it is. The most common symptoms, she says, are talking about wanting to die, feeling hopeless or having no purpose, or being a burden to others. She also suggests looking out for behaviors like isolation, increased drug or alcohol use and giving away possessions.
If someone you know is showing these signs, it might be appropriate to ask them if they’re thinking about suicide. Mandy Kubisch, the behavioral health prevention coordinator for Multnomah County, assures that it’s safe to ask questions, even if it feels awkward.
“Contrary to popular belief, asking someone directly if they are thinking of suicide does not increase the likelihood that they will attempt suicide,” Kubisch says. “Often times, asking the question can be the first step in getting someone the help they need.”
After determining whether someone is experiencing thoughts of suicide, Kubisch says the next thing to do is seek professional help. She also says anyone in our community can be trained to recognize the signs of suicide and how to respond. For those who want to learn more about how to prevent suicide, the County offers free classes through a program called Get Trained To Help.
If you or someone you know has been thinking about suicide, Sainz says it’s best to call the 24/7 Mental Health Call Center at 503-988-4888. The Call Center is staffed by professionals who are trained to intervene and connect people to treatment and supports. If someone’s life is in immediate danger, Sainz says dialing 9-1-1 is usually a better option.
“Taking the first step of asking for help is one of the single best things a person can do to heal,” Sainz says. “Mental health issues are absolutely treatable, and with time and effort recovery is possible.”