{"id":94830,"date":"2019-02-21T10:49:11","date_gmt":"2019-02-21T16:49:11","guid":{"rendered":"https:\/\/www.thechicagoschool.edu\/?post_type=insight_posts&#038;p=94830"},"modified":"2025-07-31T10:06:23","modified_gmt":"2025-07-31T15:06:23","slug":"psychology-chicago-winter-sad-2","status":"publish","type":"post","link":"https:\/\/www.thechicagoschool.edu\/insight\/psychology\/psychology-chicago-winter-sad-2\/","title":{"rendered":"The psychological toll of a Chicago winter"},"content":{"rendered":"<section class=\"clearfix\"><p>There are many great things to love about Chicago, though winter probably won\u2019t crack the top-ten list anytime soon.<\/p>\n<p>&#8220;When the dust settles and the holiday season comes to a close in early January, the Chicago winter weather starts to take a toll on everyone,&#8221; says Maureen Keeshin, Psy.D., department chair of <a href=\"https:\/\/www.thechicagoschool.edu\/psychology-programs\/counseling-psychology\/\" target=\"_blank\" rel=\"noopener noreferrer\">counseling psychology<\/a> at <a href=\"https:\/\/www.thechicagoschool.edu\/chicago\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Chicago School of Professional Psychology, Chicago Campus<\/a>. &#8220;The fact that the winter weather in Chicago seems to be extending into the spring months can be particularly discouraging, especially for those already struggling with depression. &#8221;<\/p>\n<p>Ice storms, heavy snowfall, whirling winds, and frigid air disrupt work commutes, childcare services, and many routines of daily life. But what effect can the Windy City\u2019s biggest flaw have on your mental health? And what can be done to mitigate any potential negative impact?<\/p>\n<p>Let\u2019s explore.<\/p>\n<hr \/>\n<p><strong>Interested in studying psychology?<\/strong><\/p>\n<p><a href=\"https:\/\/www.thechicagoschool.edu\/insight\/career-development\/our-legacy-your-calling\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Chicago School\u2019s Chicago Campus launches first B.A. Psychology program<\/a><\/p>\n<p><a href=\"https:\/\/www.thechicagoschool.edu\/insight\/career-development\/difference-between-ba-and-bs-in-psychology\/\" target=\"_blank\" rel=\"noopener noreferrer\">What\u2019s the difference between a B.A. and a B.S. in Psychology?<\/a><\/p>\n<hr \/>\n<h3>Seasonal Affective Disorder<\/h3>\n<p>That\u2019s right, the cold may have you feeling a bit sad\u2014but that is just one symptom of this specific type of depression. In order to be diagnosed with SAD, a patient must meet specific criteria and exhibit the symptoms that correspond with seasonal changes for at least two consecutive years.<\/p>\n<p>&#8220;Research shows that cold and unpredictable climates can have both biological and psychological effects,&#8221; says Dr. Keeshin.<\/p>\n<p>According to the <a href=\"https:\/\/www.apa.org\/helpcenter\/seasonal-affective-disorder\" target=\"_blank\" rel=\"noopener noreferrer\">American Psychological Association<\/a> (APA), \u201cSymptoms of SAD are the same as those of depression. They can vary in severity and often interfere with personal relationships.\u201d<\/p>\n<p>These symptoms can include symptoms such as:<\/p>\n<ul>\n<li>Fatigue<\/li>\n<li>Pervasively sad mood<\/li>\n<li>Loss of interest<\/li>\n<li>Sleep difficulty or excessive sleeping<\/li>\n<li>Craving and eating more starches and sweets<\/li>\n<li>Feelings of hopelessness or despair<\/li>\n<li>Thoughts of suicide<\/li>\n<\/ul>\n<p>If it seems like you are not feeling like your normal self once winter rolls around then you may possibly be one of the millions of people affected by this condition. An <a href=\"https:\/\/www.psychologytoday.com\/us\/conditions\/seasonal-affective-disorder\" target=\"_blank\" rel=\"noopener noreferrer\">estimated 4 to 6 percent of adults<\/a> in the U.S. are affected and an <a href=\"https:\/\/www.psychologytoday.com\/us\/conditions\/seasonal-affective-disorder\" target=\"_blank\" rel=\"noopener noreferrer\">additional 10 to 20 percent<\/a> may experience a more mild form of the condition.<\/p>\n<p><u>Tips to consider:<\/u><\/p>\n<p>The most common treatment recommended for people experiencing more severe forms of SAD is light therapy. Additionally, some of the APA recommendations include:<\/p>\n<ul>\n<li>Socializing (game nights with friends are always great!)<\/li>\n<li>Attempting to remain active<\/li>\n<li>Proper sleep (7 to 9 hours <a href=\"https:\/\/www.sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times\" target=\"_blank\" rel=\"noopener noreferrer\">is the recommended amount<\/a> for adults)<\/li>\n<li>Eating healthy foods<\/li>\n<li>Gaining as much sun exposure as possible (more below)<\/li>\n<\/ul>\n<p>You should consult with your doctor before taking any next steps if you believe you may fall into this category.<\/p>\n<hr \/>\n<h4>Related posts<\/h4>\n<p><a href=\"\/insight\/hip-hop-therapy\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hip-hop therapy has made its mark in the mental health community<\/a><\/p>\n<p><a href=\"https:\/\/www.thechicagoschool.edu\/insight\/psychology\/aging-single-senior-citizens\/\" target=\"_blank\" rel=\"noopener noreferrer\">What are the mental health impacts of aging?<\/a><\/p>\n<hr \/>\n<h3>Lack of sunlight can dampen your mood<\/h3>\n<p>Our bodies need sunlight to make vitamin D, and a healthy level of vitamin D can promote a happier mood. But in Chicago, it can become particularly difficult during the winter months to meet the recommended exposure of 20 to 30 minutes per day\u2014too many layers, not enough time!<\/p>\n<p>However, it\u2019s not just Chicagoans; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908269\/\" target=\"_blank\" rel=\"noopener noreferrer\">most individuals in the U.S.<\/a> have insufficient levels of vitamin D.\u00a0 It\u2019s just that in Chicago we have a much better excuse (we\u2019re looking at you, <a href=\"https:\/\/www.modbee.com\/living\/health-fitness\/bee-healthy\/article22180614.html\" target=\"_blank\" rel=\"noopener noreferrer\">California<\/a>).<\/p>\n<p><u>Tips to consider:<\/u><\/p>\n<p>Although sunlight is the most common method for regulating vitamin D levels, other options are available when it\u2019s too cold to catch some rays. And what you eat can make an impact as well.<\/p>\n<p>So, consider these food options if you\u2019re seeking to protect against low levels of vitamin D and enhance your mood.<\/p>\n<ul>\n<li>Pork<\/li>\n<li>Mushrooms<\/li>\n<li>Fatty fish (salmon, herring, sardines, cod, tuna)<\/li>\n<li>Whole milk<\/li>\n<li>Eggs (specifically the yolk)<\/li>\n<li>Cereal and oatmeal<\/li>\n<\/ul>\n<p>You may also want to consider vitamin D supplements, or other products fortified with vitamin D if none of the above options fit within your diet.<\/p>\n<p>Finally, if you have the money to spare, warmer weather and sunshine is always a flight away.<\/p>\n<h3>Winter weight gain<\/h3>\n<p>An important disclaimer: not everyone who is overweight is unhappy. However, gaining weight <em>can<\/em> have a negative effect on mental health, and according to a <a href=\"https:\/\/www.nature.com\/articles\/s41598-017-16689-4\" target=\"_blank\" rel=\"noopener noreferrer\">study from the University of Alberta<\/a>, winter weight gain is real. The main culprit, according to the study, is \u201clack of sufficient bodily exposure to sunlight\u201d. Apparently, sunlight is pretty important to us humans.<\/p>\n<p>The study does not focus on vitamin D levels\u2014as discussed above\u2014but rather examines the effect of the sun\u2019s blue light wavelengths on the fat cells beneath the surface of our skin. In short, more sunlight helps to reduce fat storage and can help regulate our metabolism.<\/p>\n<p>But lack of sun exposure isn\u2019t the only reason people tend to gain weight during winter months\u2014holiday feasts and all that Netflix and chillin\u2019 have an effect as well.<\/p>\n<p>&#8220;When the weather is frigid or snowy we have a natural tendency to want to settle in and &#8216;hibernate&#8217; for the winter which can lead to reduced physical activity,&#8221; Dr. Keeshin says. &#8220;Unfortunately, reduced activity negatively impacts mood.&#8221;<\/p>\n<p><u>Tips to consider:<\/u><\/p>\n<p>Maintaining a healthy weight during a rough Chicago winter should be no different than the rest of the year, but it may take some extra effort to achieve.<\/p>\n<p>&#8220;Being purposeful in our wellness plan for ourselves and our families can help to offset the negative effects we experience,&#8221; Dr. Keeshin says. &#8220;Continuing to find ways to exercise will help to improve mood and, with this, comes increased energy, motivation, and optimism.\u00a0Too cold outside to venture to the gym? Try an exercise video or create your own workout that can be done at home!&#8221;<\/p>\n<p>You should try to stay active (but warm) by considering a local gym membership for the winter months; purchasing a treadmill, stationary bike, or indoor gym equipment; giving yoga a shot; or, if you\u2019re adamant about going outside, investing in exercise apparel specifically designed for the cold.<\/p>\n<p>Also, do your best to eat healthily. While this can be more difficult when you\u2019re stuck inside all day, one way to combat the urge to munch on junk food is by being proactive. On your few treks to the grocery store, do your best to purchase health alternatives to eat.<\/p>\n<h3>Prevention through awareness<\/h3>\n<p>Winters in Chicago can be harsh, but they don\u2019t have to be unbearable. By being aware of the potential negative effects that a Chicago winter can have on your mental health, you\u2019re already ahead of the game. So remember, do your best to stay active, eat right, and find a source of vitamin D.<\/p>\n<p>And if you\u2019re feeling overwhelmed or think you may need additional help from a professional, don\u2019t hesitate to reach out\u2014you\u2019re not alone.<\/p>\n<hr \/>\n<p><strong>Learn more about The Chicago School<\/strong><\/p>\n<p>Are you interested in learning more about The Chicago School of Professional Psychology? Fill out the form below to request more information, visit our\u00a0<a href=\"https:\/\/www.thechicagoschool.edu\/psychology-programs\/\" target=\"_blank\" rel=\"noopener noreferrer\">programs page<\/a>, or you can apply today through our\u00a0<a href=\"https:\/\/www.thechicagoschool.edu\/apply\/\" target=\"_blank\" rel=\"noopener noreferrer\">application portal.<\/a> You can also explore the new B.A. in Psychology program at our Chicago Campus by visiting the program page <a href=\"https:\/\/www.thechicagoschool.edu\/chicago\/programs\/ba-psychology-program-chicago\/\" target=\"_blank\" rel=\"noopener noreferrer\">here.<\/a><\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>What effect can the Windy City\u2019s biggest flaw have on your mental health, and what can be done to mitigate any potential negative impact?<\/p>\n","protected":false},"author":5,"featured_media":94833,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113],"tags":[],"coauthors":[1039],"class_list":["post-94830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","insight_authors-blake-pinto"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Psychological Toll of a Chicago Winter | The Chicago School<\/title>\n<meta name=\"description\" content=\"What effect can the Windy City\u2019s biggest flaw have on your mental health, and what can be done to mitigate any potential negative impact?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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