Wellness Wednesday – Why Firefighters Get SAD and How You Can Beat It

Seasonal affective disorder can hit first responders harder. Here are steps to feeling better

By CRACKYL staff

When temperatures drop and the days get shorter, seasonal depression, formally known as seasonal affective disorder (SAD), begins to affect millions of people each year. In particular, those who live in northern regions. 

For firefighters, the emotional impact of seasonal depression can compound an already high-stress career. Long shifts, disrupted sleep, and high exposure to trauma make us especially vulnerable to mental-health challenges. When combined with the environmental triggers of winter, these factors can create a powerful recipe for seasonal depression, leading to fatigue, low motivation, and burnout.

Why Are Firefighters Prone to Seasonal Depression?

While seasonal depression can impact anyone, we’re particularly susceptible due to several factors unique to our profession:

• Shift work and disrupted sleep: We often work long, irregular hours that impact sleep quality and duration. 
• Reduced daylight exposure: We may miss out on daylight due to night shifts or extended time indoors during the colder months. This lack of sunlight reduces the amount of vitamin D our bodies generate from it, which can influence serotonin and melatonin, the brain chemicals that regulate mood and sleep.
• High-stress environment: Our job’s demands can wear down even the strongest among us. Seasonal changes can intensify the emotional exhaustion and stress many of us already experience.
• Isolation and detachment: Many of our brothers and sisters feel their family and friends don’t fully understand their experiences. This can add to feelings of isolation and loneliness, particularly during a season when social connections can already feel strained.

SAD by the Numbers

SAD affects about 5 per cent of the U.S. population each year, with most cases beginning in young adulthood, between the ages of 18 and 30. 

For firefighters, the effects of SAD may reduce job performance, lead to higher incidences of sick leave, and increase the risk of substance abuse as a form of self-medication.

Symptoms of Seasonal Depression

Seasonal depression presents with symptoms that can overlap with general depression. Yet, they typically follow a pattern tied to the fall and winter months. Common symptoms include:

• Persistent feelings of sadness or hopelessness
• Increased fatigue and sleepiness during the day
• Low motivation, irritability, and difficulty concentrating
• Cravings for carbohydrates and weight gain
• Loss of interest in activities, particularly social ones

Recognizing these symptoms early can help you identify if what you’re experiencing is more than just a seasonal slump, in which case, please see a medical professional.

Strategies to Combat Seasonal Depression

If you’re struggling with symptoms of seasonal depression, there are ways to cope. Here are some steps to help manage and reduce SAD’s impact on your mental health.

1. Prioritize Sunlight Exposure

Lack of sunlight is a primary cause of seasonal depression. Sunlight helps regulate mood-boosting hormones like serotonin. Try these steps to increase your daily sun exposure:

• Get outside daily: Spend at least 15–30 minutes outdoors during daylight hours, especially in the morning. Even on cloudy days, natural light can boost your mood.
• Think about using a light-therapy box: Light therapy is one of the most effective treatments for SAD. A 10,000-lux light box used for 20–30 minutes each morning can mimic natural sunlight, boosting your mood and energy.
• Consider vitamin D supplements: Many people with SAD are deficient in vitamin D. A supplement may help improve mood and reduce symptoms, but always consult a healthcare provider first.

2. Stay Physically Active

Exercise has been shown to reduce symptoms of depression by releasing endorphins and improving overall mood. Here’s how you can incorporate more activity into your routine:

• Daily movement: Make time for at least 20–30 minutes of physical activity each day, whether it’s a brisk walk, a workout at the station, or stretching exercises.
• Opt for a group activity: Exercising with a buddy or group can make staying active more enjoyable and reinforce social support – something many firefighters need, particularly during the winter.

3. Maintain a Balanced Diet

A balanced diet plays a significant role in how you feel, both mentally and physically. Eating nutrient-rich foods like lean proteins, whole grains, and colorful fruits and vegetables can stabilize your energy and mood. 

Avoiding excessive sugar and caffeine consumption can also prevent mood swings and energy crashes. For those facing food cravings, particularly for carbs, try choosing complex carbohydrates like oats or whole grains, which provide sustained energy without the crash.

4. Consider Counseling or Peer Support

We often feel we have to “tough it out,” but talking about our challenges is one of the best ways to address them. Whether it’s a therapist, a peer support group, or an understanding friend, talking to someone about your experiences can make all the difference. If your department offers an Employee Assistance Program (EAP) or mental-health resources specifically tailored for first responders, don’t hesitate to take advantage of them.

If your symptoms feel overwhelming, consider reaching out to a licensed mental-health provider who specializes in treating depression or seasonal depression. 

5. Use Relaxation Techniques and Good Sleep Hygiene

Finding ways to relax and regulate your sleep can help reduce stress and fatigue:

• Practice deep breathing or meditation: Techniques like deep breathing, progressive muscle relaxation, or mindfulness can help you manage stress and prevent burnout.
• Optimize your sleep environment: Dark, cool, and quiet bedrooms, combined with regular sleep schedules, can improve sleep quality. Try to go to bed and wake up at the same time daily (as much as this is possible) to help regulate your internal clock.

Firefighter Mental Health Resources

Several resources are available that support firefighter mental health and firefighter wellness.

• National Fallen Firefighters Foundation (NFFF): The NFFF offers resources specifically designed to support firefighter mental health, including helplines, counseling, and peer-support programs.
• Firestrong: This program provides confidential support, peer counseling, and resources for firefighters and their families.
• American and Canadian Psychological Associations: For firefighters without access to department-specific resources, both the APA and the CPA offer links to databases of therapists who specialize in depression and seasonal affective disorders.

Recognizing the Strength in Seeking Help

Seasonal depression isn’t a sign of weakness. It’s a common, treatable condition. 

Prioritizing your mental health allows you to be your best, both on and off the job. Taking small steps each day can help lift the winter gloom. By taking care of yourself, you’re not only ensuring you can continue doing the job you love, but are also helping create a culture where mental wellness is a priority for all firefighters.

Every effort you make toward managing seasonal depression is a step toward a healthier, more resilient future. Don’t hesitate to lean on the resources around you – help is always there.

An editor utilized CRACKYL’s custom GPT in the creation of this article.