Project Taqwa: Addressing the "Winter Blues"
By: Maryam Yousuf, Pre-licensed Professional
“I’m sitting on the padded ledge next to the icy windowsill. I pull back the sheer white curtains and unveil a dark afternoon. I glance over at my wall clock. 4 pm. I put the curtain gently back in place. I swing my legs over and watch them dangle, brushing up against the cold, wooden floors. I don’t feel like getting up. I know, the dishes are piling and the laundry must be folded and my assignment isn’t complete. But I just…I don’t want to do anything. I pick up my phone and scroll through people looking so, so happy. They’re dressed up and smiling and celebrating, as if this time is pleasant. But, how come I don’t look like that right now? Is something wrong with me? I don’t have much to be sad about. But I’m not happy either. I just want to sit in my bed with a blanket and a bowl of comfort food, binging a show I’ve seen again and again. And why is the time so strange these days? I feel so tired, but only half of the day has gone by. Wait…did I pray on time? Maybe I’m right, maybe something is wrong with me…”
What is Seasonal Affective Disorder (SAD) during winter?
According to the National Institute of Mental Health (NIMH), Seasonal Affective Disorder (SAD), otherwise referred to mildly as the “winter blues”, is defined by a low mood when the days get shorter and typically begins in late fall. Symptoms of winter-pattern SAD include oversleeping, overeating (especially carbohydrates), gaining weight, and experiencing social withdrawal. These may also be coupled with symptoms of Major Depressive Disorder including losing interest in usual activities, feeling sluggish and fatigued, feeling hopeless or worthless, etc. While many people may experience some of these symptoms, those who meet all and more should seek help from a licensed health care provider or licensed mental health professional. The Cleveland Clinic describes that people with other mental health disorders, family history of psychiatric symptoms, and certain physical locations may be at higher risk for SAD. However, it is not necessary for a history of mental illness to be present, in order to have the symptoms described.
*Please note that the term “winter blues” is a general term and not a medical diagnosis. The “winter blues” are a mild version of SAD, and this is not an established diagnosis in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). Please see Major Depressive Disorder with a seasonal pattern in the DSM-5 (formerly SAD).
I feel sad during the winter months. Now what?
- Visit a medical provider. Help can be sought from a licensed physician, psychologist, psychiatrist, or therapist. In case of emergencies, please dial 911 or go to your nearest emergency room.
- You may also call the Suicide and Crisis Lifeline at 988.
- For other contact information, please visit the “resources” tab on the Project Taqwa website. https://projecttaqwa.org/resources-2/
- SAD is treated in a variety of ways. This includes, but is not limited to: talk-therapy, light therapy, antidepressant medications, and taking supplements like Vitamin D. Prior to considering and beginning any treatment method, please consult with a licensed primary care provider or licensed mental health professional to find out what option is best for you.
- SAD can be prevented with the following actions:
- Spending time outdoors. Daylight can help in mood regulation and feeling better overall.
- Eating healthy and exercising. Make sure to include enough vitamins and minerals in your diet. During this time, your body will crave very carbohydrate-rich foods, which can result in feeling sluggish.
- Socializing. Visiting family and friends can be a great way to have a support system and ensure that you have someone to talk to.
As a Muslim, what can I do during the winter when I feel this way?
- Engage in religious opportunities. The winter season is a beautiful time for Muslims worldwide. Since the days are short, this is a great time to fast. And since the nights are long, this is a great time to pray, read the Quran, and make sincere Dua to Allah (SWT). Winter is a gift from our Creator (SWT), as He has given us time to increase our Ibaadah or worship, and become closer to him (SWT). Additionally, this can be a great time to take advantage of attending events at your local Masjid to gain a sense of community, and increase your Islamic knowledge on a variety of topics.
- Do good for others. The rough winter months can be especially challenging for those who are homeless or do not have the means to provide for themselves and their family. Use the blessings that Allah (SWT) has Given you to be there for others. This may include volunteering with an organization, preparing hot meals and dropping them off at shelters, etc.
- Count your blessings. It is easy to become sad for extended periods of time and become ungrateful to Allah (SWT). He (SWT) is the One who has Created the seasons, and He (SWT) is the One who can Help you with your sadness. He (SWT) has Created this time for us to spend with family in cozy attire and a hot drink, marvel at the miracle of snow, and praise Him (SWT) and His Signs. Remember to engage in dhikr, be grateful for your blessings, and of course, enjoy the winter!
*Disclaimer: I am currently a pre-licensed, Master’s level student in Clinical Mental Health Counseling. This blog post is purely for awareness and educational purposes only. For further information or clarification, please seek help from a licensed professional, thank you! -Maryam
References
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
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