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What to Know About Seasonal Depression
What to Know About Seasonal Depression
If you notice drastic shifts in your mood during certain times of the year, you could have seasonal affective disorder. Here are answers to your top questions about the condition.
By Hannah Seo
Published Oct. 21, 2022Updated Oct. 21, 2022
The fall and winter months often signal the season of celebration and holidays. But for many, the darker, colder days herald another type of period: one of fatigue, lethargy and depression.
Seasonal affective disorder, or SAD — a type of depression that occurs with the changing of the seasons — can affect up to 10 percent of people in the United States, depending on where they live. Here are some of the most frequently asked questions about seasonal affective disorder, with answers from experts.
What exactly is seasonal affective disorder?
“One big, common misconception about SAD is that it’s just the ‘winter blues,’” said Kelly Rohan, a professor of psychological science and a clinical psychologist at the University of Vermont. When the days get grayer and colder and the holidays are around the corner, it’s not unusual to experience temporary feelings of malaise, tiredness or stress. But seasonal affective disorder is much more serious — a form of clinical depression, Dr. Rohan said — with symptoms that can last longer, and that come and go with the seasons.
According to the National Institute of Mental Health, you may have seasonal affective disorder if you experience certain symptoms that start and stop during specific months, and that occur for at least two consecutive years. These can include near-constant and daily feelings of depression, loss of interest in activities you used to enjoy, changes to your appetite or weight, sluggishness and low energy, trouble falling asleep or oversleeping during the day, or even thoughts of death or suicide.
Most people who have seasonal affective disorder have winter-pattern SAD (or winter depression), where symptoms begin in the late fall or early winter and go away during the spring and summer. But SAD can also occur during the spring and summer months, called summer-pattern SAD (or summer depression).
SAD is much more common in women than it is in men, and in those living in the northern regions of the United States — like Alaska or New England — than in those living in Southern regions, like Florida. It can also sometimes run in families.
“People may not appreciate how severely someone who has SAD is affected,” said Dr. Paul Desan, a psychiatrist at the Yale School of Medicine. For some people, he added, “their life just shuts down for half the year.”
What causes seasonal affective disorder?
For those with winter SAD, shorter, darker days are what trigger depressive symptoms, Dr. Rohan said. But experts don’t know exactly why this happens.
A leading theory has to do with a shift in the biological clock. Normally, the body produces melatonin at night, which helps promote sleep. When the levels of melatonin taper off as sunrise approaches, that helps people wake up. But if you have winter SAD, melatonin peaks later and lingers for longer into the morning, making it harder to wake up and leaving you fatigued and groggy. Because you don’t reach peak wakefulness until later in the day, it’s harder to fall asleep once evening comes — perpetuating a cycle of insomnia, inadequate sleep and fatigue, and exacerbating depressive symptoms.
Most people who are vulnerable to SAD are most likely always susceptible to feeling down, said Kathryn Roecklein, an associate professor of psychology at the University of Pittsburgh. But in the winter, light levels fall below a threshold and suddenly things are off balance.
There’s also some evidence that the negative anticipation of shorter days — thinking, for instance, “I just don’t function well in the winter” or “I’m going to start feeling poorly soon,” Dr. Roecklein said — can combine with biological effects to create a self-fulfilling prophecy.
How long does seasonal depression last?
While this can vary from person to person, SAD symptoms can linger for quite a while — up to five months for some, said Dr. Lily Yan, an associate professor of psychology at Michigan State University.
Most people who have winter SAD will begin noticing symptoms between October and November, Dr. Rohan said. But if you live in parts of the country where people are more susceptible, you may notice them earlier in the fall. Stressful life events, like work instability or grieving a loved one, might also kick off depressive episodes earlier than usual.
The most severe symptoms tend to occur in January and February, Dr. Yan said. Some experts think this happens because of the accumulated effects of SAD over time, she said. The longer you have symptoms, the worse they get. But people tend to start feeling better once spring and early summer roll around.
Symptoms of summer-pattern SAD, which is much less common, tend to start in the spring and end around the beginning of fall.
What are the best ways to manage seasonal depression?
The good news, experts say, is that there are several evidence-backed ways to find relief.
Bright light therapy
“Bright light treatment first thing in the morning dramatically improves the vast majority of people with seasonal affective disorder,” Dr. Desan said. This involves sitting in front of a light therapy box, which mimics outdoor light, for about 30 minutes every day right when you wake up, preferably early in the morning. This should stimulate your body to produce the right hormones to increase your wakefulness and alertness to get you through the day, Dr. Desan said.
Just make sure to use it properly. If you don’t use it early enough, it may not work; and if you use it too late in the day, it could exacerbate insomnia, Dr. Rohan said. Most experts recommend using light therapy lamps before 8 a.m.
Plenty of lamps out there won’t do you any good, Dr. Desan said. When searching for a light therapy lamp, you want one that advertises 10,000 lux brightness — the equivalent of a bright summer morning. A good light therapy lamp should also be “full spectrum,” he said, meaning it emits light that closely mimics natural morning sunlight. Unfortunately, it’s challenging to know exactly what you’re getting, since light therapy lamps aren’t regulated. To help guide buyers, Dr. Desan’s lab at Yale has clinically vetted a number of lamps, and listed its recommendations on its website.
If you think you have seasonal affective disorder, consult with a therapist or psychiatrist before deciding on a treatment plan. They can offer guidance on the best plan for you — and if it involves bright light therapy, they can teach you how to do it properly, Dr. Rohan added.
Cognitive behavioral therapy (C.B.T.)
C.B.T., a form of talk therapy that aims to shift faulty or unhelpful ways of thinking, can also be beneficial, Dr. Rohan said. If you say things like, “I hate winter” during a session, she said, the therapist will try to reposition those negative thoughts. “Even if we could take it down a notch to, ‘I prefer summer to winter,’” she said, that can result in a big shift in symptoms and mood.
Because cognitive behavioral therapy for SAD involves retraining your negative associations with darker months, it is the only treatment that could have long term benefits after doing it just once, Dr. Roecklein said. “It works in the winter when that person comes in for a treatment,” she said, “but then it also protects them from depression the next winter and the winter after that.”
Antidepressant medications
Seasonal depression can also be treated with antidepressant medications, like the selective serotonin reuptake inhibitors fluoxetine (Prozac), citalopram (Celexa), sertraline (Zoloft), paroxetine (Paxil) and escitalopram (Lexapro).
Bupropion (Wellbutrin), another type of antidepressant medication, is the only drug approved by the Food and Drug Administration to prevent recurrences of seasonal major depressive episodes. If prescribed this medication for winter SAD, you would take it once a day from fall to early spring.
If you’re tempted to try certain supplements like folic acid, B12 or vitamin D, don’t waste your money, Dr. Roecklein said. Unless you have a true deficiency, she said, there is “zero evidence that taking supplements” will work for treating or preventing seasonal affective disorder.
A dose of the outdoors
Simply going outside can also help boost your mood, Dr. Yan said. Even if it looks a little gray, the quality of light on a winter morning will be better than what you can get in your home. And an excursion will most likely boost your mental health too, she added.
Replacing your favorite summertime activities with similar wintertime activities can “bring a sense of enjoyment into life,” Dr. Rohan said. If your favorite summer activity is lounging by a lake, she said, you can still do a version of that — maybe strap on some snowshoes and walk around, or try skating or sledding. “It may take some creativity and problem-solving,” she said, but it will help you find a way to positively engage with the season.
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12 Ways to Help a Loved One Grieve
12 Ways to Help a Loved One Grieve
Simply being present is often the best way to support someone who’s grieving after loss.
Medically reviewed by Joseph Ebinger, MD, MS, FACC
Aug. 4, 2023, at 2:21 p.m.
Loss is a part of life.
Life is full of ups and downs. But one of the most difficult experiences that everyone faces is loss. Whether it's of a family member, close friend, job, home or other critical aspect of identity, loss typically triggers a grief response.
“Grief is a range of emotions, sensations and behaviors,” explains Heather L. McGinty, assistant professor in the department of psychiatry and behavioral health at the Ohio State University Wexner Medical Center in Columbus.
Grief can be complex.
Grief is difficult to bear, both as the person directly experiencing it and as someone trying to support another going through it. The grieving person may feel a range of emotions, including:
Longing.
Guilt.
Frustration or anger.
Betrayal.
Fear.
Acceptance.
“Many people feel rather numb and may show limited emotions and not know why,” McGinty adds.
Sudden changes in emotions are common, she says, and they can occur in waves or at unexpected times after a major loss.
Grief can feel physical.
McGinty adds that some people may actually experience physical sensations along with a host of emotions. Some people report feeling a “sensation of heaviness, a knot, hollowness or emptiness all over or in specific parts of the body," she explains. "Some may feel more tired or fatigued, lethargic, unable to sleep or have a low appetite.”
Rachel Gloer, vice president of whole person care at Didi Hirsch Mental Health Services in Los Angeles, notes that grief can also manifest as headaches, stomachaches and other physical pains.
The emotional aspect of grief “can lead to challenges in decision-making and concentration, as well as memory lapse and forgetfulness,” Gloer adds. Some people may also be overwhelmed with intrusive thoughts related to the loss.
1. Check that the person wants your support.
If you’re trying to support someone who’s coping with grief, that’s a great thing. But be aware that not everyone responds to grief the same way, so it’s best to proceed with care.
“Always try to ask if the support you hope to offer is welcomed by the loved one,” says Charleen Lewis, a social worker at the Ohio State University Wexner Medical Center's Harding Hospital.
Everyone grieves differently, and some people prefer to find their own way. Be sensitive to the needs of your loved one, and adjust your supportive efforts to conform to what makes them comfortable.
2. Listen.
McGinty recommends taking time to listen and using the phase: "I want to check in and see how you're doing."
"Some people may not be ready to talk about their emotions or feel too overwhelmed by their feelings to share them with others," she adds. "We can know best how to support people when we let them know we are there for them but also allow them space if they request it.”
If you're struggling to find the right words, stick with honesty.
“If you feel like you don’t know what to say but would like to help, this is a perfectly OK sentiment to share," McGinty says. "Oftentimes, people are at a loss for words or worry that what they say may seem hollow or unhelpful. If this is the case, you may simply state that.”
3. Offer to take over specific tasks.
Many people tell a person who’s grieving to “let me know if I can help.” This is a great offer. The problem, however, is it puts the task on the person who’s grieving to communicate what it is they need or want done.
Certainly, some people are able to articulate those needs and will do so. But for many other people experiencing grief, they’re overwhelmed by what’s happening and not able to make decisions or express needs in any meaningful way.
Plus, “none of us alone can meet every aspect of a person’s needs,” McGinty points out.
Instead, offer something clearer or more specific, such as:
I want to be here for you. I’d like to take you out to coffee or lunch when you feel ready.
I’ll pray for you and your family.
I’ll text you to check in again in a few days.
I can come by and spend time with you tomorrow afternoon if you’d like some company.
I would like to treat you to something special to cheer you up. Would you like to … ? (You fill in the blank based on your relationship.)
I know this can be an overwhelming time. Do you need any help with tasks like … ? I would be happy to help with those this month.
Lewis adds that specific tasks a grieving person may want assistance with may include:
Yardwork.
Running errands.
Offering to help with organizing spiritual rituals that have meaning for the person.
But she cautions that you should be sure to ask first.
“Avoid just doing something you believe the loved one will appreciate," she says. "Feeling a loss of control of life is a frequent part of grief, so asking permission to do something becomes more important.”
4. Avoid saying you know how the person feels.
Relationships are complex, and there may be many conflicting emotions in play when someone is grieving a loss, including:
Feelings of abandonment.
Helplessness.
Guilt.
Confusion.
Fear of the future.
Regret.
Relief that suffering has ended.
Jennifer Jordan, manager of behavioral health clinical services at L.A. Care Health Plan, notes that grief is a personal process and may not fit a narrow definition of what it should look like.
“The truth is grief looks different for everyone who experiences it,” she points out.
Therefore, just because you think you understand the situation and are trying to empathize, that doesn’t mean you know what the person is feeling or thinking.
“Grief is as unique as the person grieving and the relationships with the person they have lost, so assumptions are risky,” Lewis cautions.
5. Avoid judgment.
People find different ways to cope with loss, so you may not agree with or understand how someone is behaving in the aftermath of a loss.
“Because a person may be experiencing a great deal of pain and perhaps is unsure how to process these emotions, there may be times where they say things or act in ways that may be out of character for that person,” Jordan explains. “In these moments, be present, sympathetic and understanding for the person rather than judging them.”
6. Avoid platitudes.
While common sayings might be helpful for some people, they can come across as insensitive or uncaring to others. For example, phrases such as “everything happens for a reason” or “they’re in a better place” may be mismatched with the grieving person's beliefs.
“Grief is not a good time to impose your beliefs or personal philosophies on others unless you’re asked to offer them,” McGinty explains. “If you don’t know their beliefs on religion or an afterlife, it’s best not to assume they’ll see things the same way you do.”
7. Avoid leaning too heavily on the bereaved.
When someone dies, everyone in their circle will be grieving to some extent, and you need to be aware that you may be grieving too. But in doing so, it’s important to avoid leaning too heavily on the bereaved.
Often, people tend to reach out to spouses, parents or siblings for support, but if they're grieving as well, it may be harder to find needed support.
"You don’t have to avoid telling the bereaved that you’re also grieving, but be sure they’re not the only people you go to for support,” McGinty advises.
8. Don’t neglect your own needs.
During grief, it can be easy to focus so heavily on the most affected survivor that you forget to take care of yourself. But self-care matters.
Jordan encourages those supporting a grieving friend or loved one to maintain their routines as much as possible.
“Continue to do the things in your life that help manage and reduce stress," she advises. "Do not feel like this person’s grief is solely on your shoulders to support. If you do not engage in these items, you are also at risk for burning yourself out and feeling overwhelmed, stressed or fatigued.”
9. But don’t disappear.
“If you feel like you’re not good support or shouldn’t be around them to preserve your own well-being, don’t simply disappear. Find a way to share that you need some time apart if the bereaved reaches out to you,” McGinty cautions.
Saying something like, “I’m sorry I haven’t been there for you. I’m struggling to be a good support and don’t wish to burden you” lets the person know what’s going on without placing any specific expectations on either of you.
“You don’t need to immediately ask for forgiveness or understanding, which may put the onus on the bereaved," McGinty adds. "You don’t need to explain the reason why you may be struggling right away if you aren’t ready.”
10. Encourage additional support.
Some people may need to seek additional help and support after a loss.
It’s time to seek professional help "when the person’s reactions to the loss seriously affect their sense of self, result in persistent anxiety that drains their life energy or result in chronic fatigue from difficulty sleeping," Lewis says.
A counselor, social worker or other mental health professional can help the grieving person work through their loss and the often complex emotions that surround it in a meaningful way. Support groups can also be a good resource for those grieving.
Jordan notes that grief that persists or interferes with daily functioning should be addressed professionally as well, as should any thoughts of suicide.
For those experiencing physical aches and pains alongside their grief, checking in with your physician should be a priority.
"We know that caregivers may delay their own health care while caring for a loved one who had a prolonged illness before their death," McGinty says. "Your doctor may also recommend treatments for emotional distress if you’re feeling overwhelmed or unable to complete tasks you need to do.”
11. Know that grief isn’t just about death.
While we typically associate the term “grief” with death, this emotion crops up in other contexts too.
“The loss of a marriage or a committed partner, the loss of an important career, the loss of a close friend to conflict, estrangement from family members and loss of personal, physical or cognitive functions all result in grief,” she explains.
What’s more, in the context of the death of a loved one, there can be additional grief for the survivor associated with their relationship to the deceased.
“I think one of the biggest things about grief that’s often overlooked is not only is the person experiencing grief from the loss of the person, but they could also be grieving a loss of their own sense of identity,” Jordan says.
12. Recognize that grief takes time.
Lastly, grief is not a linear progression, and each person advances through it in their own way and at their own pace.
“There’s no timeline or one-size-fits-all cure for grief," McGinty says. "The loss may be most acute when we wish the person we lost were there, both for happy moments and for difficult moments. It’s a natural and healthy response to feel numb at times when grieving and has no bearing on how much you loved the person who died.”
Top ways to help a loved one grieve:
Check that the person wants your support.
Listen.
Offer to take on specific tasks.
Avoid saying you know how the person feels.
Avoid judgment.
Avoid platitudes.
Avoid leaning too heavily on the bereaved.
Don't neglect your own needs.
But don’t disappear.
Encourage additional support.
Know that grief isn’t just about death.
Recognize that grief takes time.
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7 Tips for Coping With Stressful Transitions in Life
Change is a universal constant – our world is built on it. Nature changes with the seasons, civilizations develop and grow with new discoveries and advancements, and human beings, biologically, are designed to change throughout their life. Change is fundamental to our existence, and yet, we often spend a considerable amount of time either avoiding it or stressing about it.
April is Stress Awareness Month. It’s also a time when major changes are just around the corner: graduations will soon take place and the busy season for weddings is only weeks away. Other life transitions that may bring disruption or confusion are:
returning to in-person work environments
the birth of a child
beginning a new school year
moving to a new area
changes in relationships –– break-ups or divorce
children growing up –– empty nest
retirement
Whether change is good or bad, wanted or unwanted, planned or unplanned, it still can be stressful. So, in time for Stress Awareness Month – and every season of change – we’re sharing tips for coping with transitions in life.
Tips for Coping with Transitions:
Preparation is key. You can prepare both in your mind and in practice. First, understand that life transitions can be difficult and confusing, bringing a range of emotions from excitement to disappointment to fear. You can prepare your mind by journaling, writing down your feelings and thoughts. Then you can also plan practically, mapping out your transition as best you can.
For instance, if you’re moving, there is a list of things you’ll have to do, from packing to hiring movers to changing addresses to turning off and setting up utilities. Putting a plan to paper can also help sort out what you actually need to do – while sorting your mind as well.
There are always changes that you don’t expect, like the death of a loved one or the loss of a job, but once the change is set in motion, planning your next steps goes a long way toward coping with it.
Set small goals. Part of creating a transition plan should be setting small goals for yourself. Be realistic. Don’t set unattainable expectations for yourself or the process.
Establishing small goals not only helps the planning phase but grants personal rewards for every goal that you accomplish. Once you’ve conquered one objective you’ll know that you are capable – and that makes your next goal easier to accomplish.
Set a routine. Establishing routines can instill some consistency in the midst of change. Creating a morning and evening routine – with realistic expectations – can help reduce the stress of everything else that is in motion around you.
Practice self-care. Make sure you integrate a healthy, balanced diet and adequate sleep into your routine. Exercise is also a great way to reduce stress. You should, however, allow yourself to relax and take it easy. Make sure you give yourself time and space for your favorite activities and your favorite people.
Try relaxation techniques. Speaking of self-care, there are excellent relaxation methods that you can incorporate as well:
Meditation: Meditation has been practiced for thousands of years, and today is mostly applied for relieving stress and anxiety. It can give you a sense of peace, help you focus on the present, reduce negative emotions, and improve your patience.
Progressive Muscle Relaxation: This technique helps by consciously building tension and then releasing it. Progressive muscle relaxation can also help with physical issues like stomach aches, headaches, and problems sleeping.
Breathing Techniques: Controlled breathing exercises are beneficial for relieving stress. There are a few different methods you can try like deep breathing, breath focus, and modified lion’s breath.
Art: If you enjoy creative arts, you’re in luck! Studies have shown that structured coloring (coloring a design vs. coloring on blank paper) reduces anxiety. Research also shows that music can reduce your cortisol levels and affect your heart rate, blood pressure, and breathing.
Yoga: Yoga combines exercise and meditation practices that positively impact your mind and body.
Connect with the good people in your life: Establish and maintain a support system. Usually, this will mean your closest friends and family, the people who love you and know you best. Your situation, however, may merit reaching out to a support group that focuses on helping people dealing with your particular transition. Ask for help when you need it.
Focus on the positive. Replace negative thoughts with positive ones. Think about your potential, the possibilities, or the payoffs that may come with this change. Remember a challenge that you overcame in the past. You can do it again!
Another way to focus on the positive is by practicing gratitude. Studies show that an attitude of thankfulness precipitates better mental health and a better quality of life. In our blog, “Adopting an Attitude of Gratitude: Why and How to Make Gratitude a Habit,” we give you some great tips on how (and why) to do this.
“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” Steve Maraboli
What if….
So, what if the change you’re going through affects you or impacts you so dramatically that you’re struggling with setting reasonable expectations, practicing self-care, or focusing on the positive, and your friends’ support isn’t enough?
This is where counseling can help. You may even consider reaching out to a professional therapist in your preparation stage and integrating this within your support system. Counseling and cognitive behavior therapy can help guide you through transitions that are overwhelming and too difficult to handle on your own.
Remember, it’s okay to ask for help. It’s okay to feel that you can’t go it alone. Author Ken Blanchard said, “Asking for other’s guidance helps you see what you may not be able to see.” Successful people recognize when they need help…and ask for it.
Especially if you’re experiencing symptoms like depression, stomachaches, headaches, anxiety, sleep issues, and crying spells, seeking the care of a qualified therapist may be one of the smartest things you do as you navigate this life transition.
Morning Journaling Prompts
Physical Activity Is Good for the Mind and the Body
Everyone has their own way to “recharge” their sense of well-being — something that makes them feel good physically, emotionally, and spiritually even if they aren’t consciously aware of it. Personally, I know that few things can improve my day as quickly as a walk around the block or even just getting up from my desk and doing some push-ups. A hike through the woods is ideal when I can make it happen. But that’s me. It’s not simply that I enjoy these activities but also that they literally make me feel better and clear my mind.
Mental health and physical health are closely connected. No kidding — what’s good for the body is often good for the mind. Knowing what you can do physically that has this effect for you will change your day and your life.
Physical activity has many well-established mental health benefits. These are published in the Physical Activity Guidelines for Americans and include improved brain health and cognitive function (the ability to think, if you will), a reduced risk of anxiety and depression, and improved sleep and overall quality of life. Although not a cure-all, increasing physical activity directly contributes to improved mental health and better overall health and well-being.
Learning how to routinely manage stress and getting screened for depression are simply good prevention practices. Awareness is especially critical at this time of year when disruptions to healthy habits and choices can be more likely and more jarring. Shorter days and colder temperatures have a way of interrupting routines — as do the holidays, with both their joys and their stresses. When the plentiful sunshine and clear skies of temperate months give way to unpredictable weather, less daylight, and festive gatherings, it may happen unconsciously or seem natural to be distracted from being as physically active. However, that tendency is precisely why it’s so important that we are ever more mindful of our physical and emotional health — and how we can maintain both — during this time of year.
Roughly half of all people in the United States will be diagnosed with a mental health disorder at some point in their lifetime, with anxiety and anxiety disorders being the most common. Major depression, another of the most common mental health disorders, is also a leading cause of disability for middle-aged adults. Compounding all of this, mental health disorders like depression and anxiety can affect people’s ability to take part in health-promoting behaviors, including physical activity. In addition, physical health problems can contribute to mental health problems and make it harder for people to get treatment for mental health disorders.
The COVID-19 pandemic has brought the need to take care of our physical and emotional health to light even more so these past 2 years. Recently, the U.S. Surgeon General highlighted how the pandemic has exacerbated the mental health crisis in youth.
The good news is that even small amounts of physical activity can immediately reduce symptoms of anxiety in adults and older adults. Depression has also shown to be responsive to physical activity. Research suggests that increased physical activity, of any kind, can improve depression symptoms experienced by people across the lifespan. Engaging in regular physical activity has also been shown to reduce the risk of developing depression in children and adults.
Though the seasons and our life circumstances may change, our basic needs do not. Just as we shift from shorts to coats or fresh summer fruits and vegetables to heartier fall food choices, so too must we shift our seasonal approach to how we stay physically active. Some of that is simply adapting to conditions: bundling up for a walk, wearing the appropriate shoes, or playing in the snow with the kids instead of playing soccer in the grass.
Sometimes there’s a bit more creativity involved. Often this means finding ways to simplify activity or make it more accessible. For example, it may not be possible to get to the gym or even take a walk due to weather or any number of reasons. In those instances, other options include adding new types of movement — such as impromptu dance parties at home — or doing a few household chores (yes, it all counts as physical activity).
During the COVID-19 pandemic, I built a makeshift gym in my garage as an alternative to driving back and forth to the gym several miles from home. That has not only saved me time and money but also afforded me the opportunity to get 15 to 45 minutes of muscle-strengthening physical activity in at odd times of the day.
For more ideas on how to get active — on any day — or for help finding the motivation to get started, check out this Move Your Way® video.
The point to remember is that no matter the approach, the Physical Activity Guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity (anything that gets your heart beating faster) each week and at least 2 days per week of muscle-strengthening activity (anything that makes your muscles work harder than usual). Youth need 60 minutes or more of physical activity each day. Preschool-aged children ages 3 to 5 years need to be active throughout the day — with adult caregivers encouraging active play — to enhance growth and development. Striving toward these goals and then continuing to get physical activity, in some shape or form, contributes to better health outcomes both immediately and over the long term.
For youth, sports offer additional avenues to more physical activity and improved mental health. Youth who participate in sports may enjoy psychosocial health benefits beyond the benefits they gain from other forms of leisure-time physical activity. Psychological health benefits include higher levels of perceived competence, confidence, and self-esteem — not to mention the benefits of team building, leadership, and resilience, which are important skills to apply on the field and throughout life. Research has also shown that youth sports participants have a reduced risk of suicide and suicidal thoughts and tendencies. Additionally, team sports participation during adolescence may lead to better mental health outcomes in adulthood (e.g., less anxiety and depression) for people exposed to adverse childhood experiences. In addition to the physical and mental health benefits, sports can be just plain fun.
Physical activity’s implications for significant positive effects on mental health and social well-being are enormous, impacting every facet of life. In fact, because of this national imperative, the presidential executive order that re-established the President’s Council on Sports, Fitness & Nutrition explicitly seeks to “expand national awareness of the importance of mental health as it pertains to physical fitness and nutrition.” While physical activity is not a substitute for mental health treatment when needed and it’s not the answer to certain mental health challenges, it does play a significant role in our emotional and cognitive well-being.
No matter how we choose to be active during the holiday season — or any season — every effort to move counts toward achieving recommended physical activity goals and will have positive impacts on both the mind and the body. Along with preventing diabetes, high blood pressure, obesity, and the additional risks associated with these comorbidities, physical activity’s positive effect on mental health is yet another important reason to be active and Move Your Way.
As for me… I think it’s time for a walk. Happy and healthy holidays, everyone!
Yours in health,
Paul
Paul Reed, MD
Rear Admiral, U.S. Public Health Service
Deputy Assistant Secretary for Health
Director, Office of Disease Prevention and Health Promotion