(Graphics provided to Steamboat Radio.) This is a weekly update. Visit YampaValleyResources.org today to explore all the resources available for you and your household. Together, we are working to create a stronger, more resilient Yampa Valley where everyone has access to the resources they need to thrive.

Links to past Mental Health Minutes are below.

 

Seasonal Affective Disorder
By: Debra Drengenberg, MD, Steamboat Medical Group

As we enter Thanksgiving week and quickly move toward the winter holidays, many Steamboaters are gearing up with excitement – looking forward to fresh powder days, breathtaking views of Sleeping Giant, and the exhilarating outdoor adventures that make winter here so special. Some of us are also packing for holiday getaways or long-awaited bucket-list winter trips.

But with all the beauty our northern winters bring, they also usher in something less welcome: darkness. Later sunrises and what feel like ever-earlier sunsets can leave us spending more time indoors, surrounded not only by literal darkness outside our windows but sometimes by feelings of emotional heaviness or low mood as well.

What is seasonal affective disorder (SAD)?

• A subtype of major depressive disorder or bipolar disorder
• Defined by recurrent depressive episodes during a specific season- most commonly fall and winter- with remission in spring and summer.
• Affects about 1-10% of people; more common in women and young adults
• Causes significant psychosocial impairment

Symptoms?

• Low mood, loss of interest, fatigue
• Increased sleep, increased appetite, carbohydrate cravings, and weight gain
• Psychomotor slowing or agitation
• Suicidal thoughts (in severe cases)
• Symptoms often fluctuate; sunny days may temporarily improve mood
• Typically present ~40% of the year

What can be done at home?

• Brighten your home- open blinds, trim trees that block windows, sit near windows
• Get outside- even on cloudy days, within two hours of waking up, for as little as 15-30 minutes can make a difference
• Bright light therapy- most effective for those with increased sleep, appetite, or mild symptoms
• Best used early in the morning- Consistency is key
• Use a 10,000-lux light box for 10-30 minutes after waking in the morning
• Keep eyes open, but avoid looking directly at the light
• Avoid or use caution if you have retinal disease, certain eye conditions, or take photosensitizing medications
• Alternative: Dawn simulators (gradual low-intensity light before waking)- helpful for people who have morning sleepiness
• Avoid/limit alcohol intake
• Maintain a regular sleep schedule with good sleep hygiene
• Exercise regularly
• Eat a healthy diet
• Manage stress through activities like medication or hobbies you enjoy
• Seek counseling during the months affected
• TALK ABOUT IT- tell your friends and family so they can be supportive

When to seek medical evaluation

• Symptoms persist, worsen, or interfere with daily functioning
• Difficulty working, studying, or maintaining relationships
• Failure of self-management (e.g., more light exposure, sleep regulation)
• Immediate evaluation for suicidal thoughts, marked hopelessness, or rapid decline

Happy winter everyone!

 

References

Seasonal affective disorder: Epidemiology, clinical features, assessment, and diagnosis

Seasonal affective disorder: Treatment

 

This is the continued Mental Health Minute, beginning July 7, 2025.

• Nov. 24, 2025 — Mental Health Minute — Seasonal Affective Disorder
• Nov. 16, 2025 — Mental Health Minute — Time Change Blues 
• Nov. 10, 2025 — Mental Health Minute – Navigating Changes in Midlife for Women
• Nov. 3, 2025 — Mental Health Minute — Stress Management in Teens
• Oct. 28, 2025 — Mental Health Minute — Day of the Dead
• Oct. 19, 2025 — Mental Health Minute — Sacred Moments: Finding the Sacred in the Ordinary 
• Oct. 13, 2025 — Mental Health Minute — Talk Saves Lives: Empowering Our Community to Prevent Suicide
• Oct. 6, 2025 — Mental Health Minute — Cost of Poverty Experience (COPE) comes to Northwest Colorado
• Sept. 29, 2025 — Mental Health Minute — Get Immediate Support with the 988 Colorado Mental Health Line
• Sept. 22, 2025 — Mental Health Minute — Theater as an Outlet
• Sept. 14, 2025 –Mental Health Minute — Connection in Times of Adversity
• Sept. 7. 2025 — Mental Health Minute – Sharing stories and building bridges at new event
• Aug. 31, 2025 — Mental Health Minute — Message from Yampatika
• Aug. 25, 2025 — Mental Health Minute — Mental Health After a Critical Incident: How to Help, What to Expect, and Taking Care of Yourself
• Aug. 17, 2025 — Mental Health Minute: Uncertainty Is Part of Life — But It’s Heavier for Some
• Aug. 11, 2025 — Mental Health Minute — Re:generation: A Christ-Centered Path to Lasting Transformation
• Aug. 3, 2025 — Mental Health Minute — Steps to Help Save A Life
• July 28, 2025 — Mental Health Minute — Steamboat Kids & Phones
• July 24-2025 — Mental Health Minute — Starting with the basics
• July 15, 2025 — Mental Health Minute – Helping Others through Peer Engagement and The HOPE Initiative
• LINK to all previous Mental Health Minutes — DECEMBER 1, 2024, THROUGH JUNE 23, 2025