It’s that time of year again. As the days grow shorter and the nights stretch longer, many Southeast Alaska residents feel a familiar shift. The change in season brings more than just cold weather. It often brings a distinct change in mental well-being.

Jessica Alx̱eix̱ Yéil Whitaker said residents do not have to handle these changes in isolation. Whitaker serves as the director of operations for behavioral health at SEARHC in Wrangell. She notes that while many people dismiss these feelings, the reality is often more serious.

“A common misconception is that seasonal affective disorder (SAD) is just ‘the winter blues’ or that it only affects adults,” Whitaker said. “In reality, SAD is a mood disorder that can be very debilitating, and it can affect people of all ages.”

According to Whitaker, living in the north requires specific strategies. Everyone benefits from natural light. Outdoor activities help. Sitting near windows is also useful. However, local weather patterns often make this difficult.

“Alaskans face some unique challenges with the minimal amount of daylight,” she said.

To combat the darkness, Whitaker suggests light therapy lamps. These devices mimic sunlight. Maintaining regular daily routines also helps stabilize mood. Physical activity is another great tool for support.

“Taking small steps toward self-care can significantly improve your well-being,” she said.

Krissy Smith offers further insight into how deep these symptoms can run. Smith owns SEAK Behavioral Health and Addiction Services. She explains that symptoms typically last for weeks or even months.

“Depressive symptoms can be a lot more intense,” she said. “Persistently feeling down, sad or hopeless.”

Smith notes that people may lose interest in things they previously enjoyed. In severe cases, the depression can lead to recurrent thoughts of death. To fight this, she suggests a change in mindset.

“I would advise that people try to embrace winter, rather than ‘get through it,’” she said.

According to Smith, building a schedule is vital. She also recommends setting up indoor hobbies, starting a new project and limiting electronics use.

Connection is the strongest defense against isolation. “Reach out for help from friends, family, coworkers, clergy, therapists, doctors, neighbors,” she said.

Smith emphasizes that you can often refer yourself for services. You do not always need a doctor’s note to start.

If you are struggling with thoughts of suicide, support is available immediately. Call or text the 988 Suicide and Crisis Lifeline at 988. You can also chat online at 988lifeline.org. In life-threatening situations, always call 911.