HEALTH

Seasonal depression The cycle of the seasons and living in a ski resort town

BY SHANNON STEELE

EBS BEHAVIORAL HEALTH COLUMNIST

We all have our “cycles and seasons of doing and solitude, running and staying, being involved and being removed, questing and resting, creating and incubating, being of the world and returning to the soul-place [ourselves].” – Clarissa Pinkola Este

When I first moved to Big Sky, I remember having a conversation with an individual who had been here for nearly a decade. He put his index finger in the air and slowly began drawing a circle, saying: “Living here is like a circle, but spiraling forward—you continue to advance forward whereby aging or personal growth, but often find yourself in the same place because the cycles of winter, summer and shoulder seasons are inevitable.”

I then was prescribed a guide for how to navigate the cycle of the seasons. In short, the prescription entailed hunkering down and reveling in the beauty and adventure during winter and summer seasons and bailing to surrounding areas that are dry during mud seasons.

Unlike prescription drug ads that give you an absurd list of risks and side effects at the end, we were not necessarily informed of the risks and emotional, psychological and behavioral side effects of living in a mountain resort town. A soothing voice tells you, “the mountains will deliver adventure, tranquility and open-skies,” but alternatively, does not tell you that you might increase your drinking and drug use, experience suicidal thoughts and feel bouts of loneliness and depression that fluctuate with the seasons. The first shoulder season, especially, can make you feel a bit duped and unprepared.

A 2020 Gallatin County Community Health Assessment reported on the prevalence of excessive drinking behaviors in Big Sky (33.9 percent), personal impacts of substance abuse (48.5 percent negatively impacted) and depression diagnoses (28.6 percent). Note: These numbers account for Big Sky residents and don’t reflect the seasonal workforce population or the growth within the past year. However, it is unknown how many people that live and/or work in Big Sky experience fluctuations in appetite, energy, sleep patterns,

mood, anxiety, depression, feelings of guilt and even thoughts of death or suicide

that sync with the changing seasons. In other words, it is unknown how many people experience seasonal depression.

Though concrete statistics are challenging to find, seasonal depression (formally known as Seasonal Affective Disorder) affects approximately 10 million Americans. It is estimated that another 10-20 percent are mildly affected or unreported. The average age of onset is between 20 and 30 years old and prevalence appears to be related to areas that are at higher elevations. Can you guess why?

The answer is similar to the reasons Montana remains in the top five for highest suicide rates for the past 30 years. The figure below was adapted from the state’s Suicide Prevention Coordinator’s Suicide in Montana Report (Department of Public Health and Human Services):

Perhaps it is comforting to know that the cycle and fluctuation of the seasons, moods, energy, and weirdness that comes with living in a ski resort town is normal. Know you are not alone and depression IS treatable. Many things inhibit us from reaching out for help: “I can figure it out on my own,” “I don’t want to be a burden,” “It’s not that big of a deal.” Sometimes, however, symptoms can feel unmanageable or life seems overwhelming. It’s okay to not be okay, AND it’s okay to ask for help.

VITAMIN D DEFICIENCY: correlated with increased risk of depression

ALTITUDE: Metabolic stress caused by long-term oxygen deprivation. Worldwide above 2,500 ft you see a spike in suicides. The average suicide in Montana occurs at 3,500 ft SOCIAL ISOLATION: MT has 6.7 people per square mile. The national average is 88.7

SOCIOECONOMIC: The poverty rate in Big Sky is 14.2%. 1 out of every 7 residents live below the poverty line.

LACK OF BEHAVIORAL HEALTH SERVICES: Though some services exist in Big Sky, there is not currently a continuum of care established to support the need

MENTAL HEALTH RESOURCES:

EMERGENCY/CRISIS SERVICES:

NATIONAL SUICIDE PREVENTION LIFELINE NETWORK 1-800-273-TALK or 1-800-273-8255 En Española 888-628-9454

For referral to mental health services or a therapist, call 2-1-1

FOR PREVENTATIVE CARE AND MIND/BODY WELLNESS:

SANTOSHA WELLNESS CENTER 169 SNOWY MOUNTAIN CIRCLE 406) 993-2510 santoshabigsky.com

BIG SKY NATURAL HEALTH 87 LONE PEAK DR. (406) 993-9647 bigskynaturalhealthmt.com

HEALING HANDS CHIROPRACTIC 145 CENTER LANE UNIT B (406) 641-0932 https://drandreawick.com/

SEASONAL DEPRESSION PREVENTATIVE STRATEGIES

One large factor related to seasonal depression symptoms is the decrease of serotonin levels—the mood-boosting hormone— in your brain. There are preventative strategies that are recommended to be used over long periods of time.

1. Invest in a sun lamp and get outside: Exposure to bright light is a standard treatment for seasonal depression. Though evidence related to this is indirect, a study looking at human postmortem brains, found serotonin levels were higher in those who died in summer than those in winter. Even on a cloudy day, the light outside can be greater than 1000 lux, a level never normally achieved indoors.

2. Engage in self or therapist-induced changes in thought: Alterations in thought can affect brain metabolism and studies report changes in brain blood flow. Studies looking at effects of meditation report an increased release of dopamine. Additionally, there seems to be a two-way dialogue with serotonin influencing mood and mood influencing serotonin.

3. Exercise: It sounds rather cliché to say, “exercise will make you feel better!” because… duh. However, it is interesting that motor activity increases the firing rates of serotonin neurons in animals (though effects are unknown in humans), and that exercising till you experience fatigue is associated with an increase in tryptophan (fancy word for the amino acid that helps synthesize and release serotonin). Therefore, the release of serotonin is increased during exercise. Furthermore, it’s interesting to note that tryptophan is a mild hypnotic which inspires the hypothesis that it might be involved in fatigue.