Hiking through the forest, canoeing on the lake, or spending time in water; my summers are filled with blissful outdoor adventures. But during these winter months, the disconnect from nature leaves me with a hole in my heart. On Sunday, March 9th, I stepped outside and felt the sun on my face for the first time in what felt like years, and suddenly that hole didn’t feel as big. I, like many others, experience “seasonal depression” almost every year. But why do I and so many others deal with the dreadful “winter blues”? What is the best way to reconnect after months of isolation and doom scrolling?
Seasonal affective disorder – or SAD (ironic, I know) – is a type of depression that affects about 5% of adults in the U.S. It’s triggered by the change of seasons and most commonly begins in late fall. Symptoms include feelings of sadness, lack of energy, loss of interest in usual activities, oversleeping, and weight change. The specific cause of SAD is unknown, but there are many factors for the change in mood. According to the Mayo Clinic, “A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.” The start of shorter days can also affect our circadian rhythm, also known as our biological clock. On top of that, our bodies also produce more melatonin, the sleep chemical, when it’s dark, leading us to sleep more (John Hopkins).
Although seasonal depression might be short lived, seasonal affective disorder can be quite disabling for some experiencing this disorder. I was diagnosed with SAD in winter of 2023. Depression was not a new concept to me, but this felt different. During the winter, my body yearns for the sun and fresh air. Coupled with the chemical change, my irritability rises and my motivation falls, leading me to isolate from friends and family.
As we transition into spring, with more hours of sun, the energy may come back, but how does one kindle that spark? One of the best remedies is nature. According to an article by Jim Robbins at Yale University, humans need approximately two hours in the sunlight a week. That might sound hard to some, but the average American spends upward of 10 hours daily on any form of technology. Other studies have shown that time in nature is the best antidote for stress: it can lower blood pressure and stress hormone levels, reduce nervous system activity, enhance immune system function, increase self-esteem, reduce anxiety, and improve mood. On top of that, nature has been shown to improve mental well-being and cognitive function, while decreasing symptoms of anxiety and depression (National Institute of Health).
According to the World Health Organization (WHO), over 55% of people live in urban areas, with a limited amount of nature. Increasing urbanization can bring unique health challenges, with the majority of people in cities experiencing inadequate outdoor areas. With the lack of green space in many cities, accessing nature isn’t always as simple as just going outside for a walk.
However, after months of scrolling through TikTok or binge-watching Netflix in bed, how can you return to the outdoors? The easiest way for me has been spending short amounts of time outside around my house. Whether that be reading a book in our hammock, taking my dogs for a walk, or doing my homework on our patio. It is important to find time that is convenient. Do you have busy mornings? Try driving to school with your windows down or taking a longer path into the building. Are you up late at night and don’t have time to spend in the sun? Take a couple of minutes to admire the stars before you head inside for the night. If you’re stuck inside, open your window and let some fresh air and sunlight in. Alternatively, on the weekends, instead of doom-scrolling and laying in bed, eat breakfast on your front porch or start a family garden. There are many things one can experience outdoors to fit their schedule and interests.
Spring is a reminder that even after the darkest, coldest months, warmth and light return. Reconnecting with nature doesn’t have to mean grand adventures—it can be as simple as stepping outside, feeling the sun on your skin, or breathing in the fresh air. Whether it’s a walk around the block, a moment under the stars, or a weekend spent hiking, nature is always there, ready to restore and rejuvenate. So, as the days grow longer and the world awakens, let’s choose to step outside, embrace the beauty around us, and rekindle that spark within.
If you or someone you know is struggling with mental health concerns or suicidal thoughts, there are options! Dowling Catholic has our Student Services office. If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org. In life-threatening situations, call 911.
