Is cold better than SAD?

When I look back on my life, I recognize that I dealt with depression longer than I’ve had words for it. As a young adult I began to realize that it definitely got worse in the winter. By the time I reached the worst of it in my early/mid-30s, I would feel the dread start to creep in every year around October or November. My mantra became “just hold on until April, you just have to hold on until April”.

Seasonal Affective Disorder (SAD) is defined by the American Psychiatric Association as a type of mood disorder that usually occurs in the fall and winter and resolves with the coming of spring and summer. Most often, the symptoms are similar to those of depression. The onset of SAD is associated with fluctuations in our biochemistry and circadian rhythms (our body’s 24 hour cycle that aligns with the passing of day and night caused by the rotation of the Earth). Prevalence of this disorder changes based upon location - for example a study in the journal Psychiatry put estimates as 1.4% of the population in Florida compared to 9.7% in New Hampshire. (Roecklein and Rohan, 2005). Clinical treatment modalities typically include medication, psychotherapy, or light therapy.

Yesterday, I found myself on a guided snowshoeing hike in the Sam’s Point Preserve within Minnewaska State Park (Hudson Valley, NY, for readers not of this region.) I’ve never snowshoed before and I was immediately in love. At one point, I found myself reflecting back on those days of SAD and realized it had been a long, long time since I feared the onset of winter.

For me, the shift has been outdoor activity even in the winter months. It seems daunting and counterintuitive, doesn’t it? It’s cold. The days are super short. It’s cold. Our biology almost calls for hibernation. Plus, it’s cold.

As a runner who hates the treadmill, though, I had no choice but to get used to running outside year round. Now, I find my best running occurs between October and April and my favorite temps are below 40 degrees.

Maybe you’ve wondered the same - how to get out of doors in the winter?

Here’s a little How To guide that will hopefully help. Where applicable, I’ll also include specific gear recommendations.

1. It is ALL about the gear. There is, in my experience, truly nothing you cannot do if you are dressed appropriately for it. Layers, good footwear, hats, gloves, gaiters, and anything else YOUR body needs to feel warm. Though most of this will be focused on running, this first point is relevant to walking, snowshoeing, winter hiking, or any other outdoor activity you enjoy.
   
   For example: I ran today. It was about mid-30s with a decent headwind. I wore a hat, gloves, a sleeveless running tank and a long sleeve running shirt and running tights. I have an Under Armour quilted vest that I adore and a Patagonia shell that helps with the wind. I used both, but put the shell in my vest pocket during the 2 miles that the wind was at my back. I can’t say enough about good wool socks - my favorites are from Darn Tough - and for today I just wore my regular Brooks running shoes.
   
   I will run in extremely cold (read: below freezing) temperatures. In such cases, I also have a neck gaiter that covers the lower part of my face. This helps protect my skin and helps warm my breath so as not to damage my windpipe or lungs.
   

2. Auxiliary gear. It is dark for more hours of the winter and I am safety conscious. My husband and I both have Pretzl headlamps and they seem to work just great. This year, I also asked “Santa” for a Noxgear vest. Cars will definitely see me!
   
   We also both have YakTrax. These are great for snowy or icy conditions. They are what make the rail trail behind my house accessible regardless of time of year. In less treacherous conditions, trail shoes will also suffice.
   

3. HotHands. In your gloves. In your shoes. In your pockets. Really wherever. You do you. They are the absolute best.
   

4. Look at availability for equipment rentals. I may have not tried snowshoeing if I had had to put out the money to purchase them first. Luckily, I was able to rent them onsite. There is also a retailer near me that rents them (as well as just about every other type of outdoor gear you could possibly need.) If you’re hesitant to try snowshoeing or skiing or snowboarding because you don’t own the equipment, check for rentals or if you can borrow from a friend.
   

5. A positive attitude. It’s going to be cold. That doesn’t mean it has to be bad. I personally find it exhilarating. Openness to a new perspective is key. One of the things I love about winter running is the change in the ways things appear - vistas that are blocked by trees in the summer, or little glimpses into the world that are normally hidden behind shrubbery. There is also something fiercely badass about being out there when everyone else is on their couch. This was especially evidenced today when a random runner on the rail trail high-fived me. We were the only two runners out there.

Yesterday, we started down a little footpath on our snowshoe hike. My husband and I had been down that same footpath years ago. We realized afterward that we hadn’t previously taken it all the way to the end of the trail, and it probably had been because the views we saw yesterday had been partially blocked by trees during that prior trip. And what views they were…

Though the temps are colder and the darkness is longer, there is still plenty of sunshine and fresh air to be found outside in the winter. It’s a great boost to your mental health (and physical health) whether or not you personally struggle with SAD or other depression.

I hope the information here helps you take that next step into winter outdoor activities. Questions are always welcome about gear, tips, or recommendations. Get out there!

Clinical information on Seasonal Affective Disorder can be found here. You should also always be connected with a mental health provider if you have concerns about yourself, a friend, or loved one.