Winter is here. Days are shorter and the nights are longer, and many Canadians find themselves struggling with more than just the winter blues. Seasonal Affective Disorder (SAD) is a type of depression that usually occurs during the fall and winter months when sunlight is hard to come by. For some, the change in seasons can bring about significant shifts in mood, energy, and overall mental well-being. Sure, the winter isn’t everyone’s favourite but it’s time to check in with yourself and your loved ones’ mental health this season.
So, what exactly is SAD, and how can you spot it in yourself or others?
SAD is closely linked to changes in daylight exposure, which can disrupt your body’s internal clock, or circadian rhythm. It’s also believed to involve a drop in serotonin levels—a neurotransmitter responsible for mood regulation—and an increase in melatonin, affecting sleep and energy. These biological changes can lead to an increase in depression symptoms that can have a negative impact on your daily life.
Symptoms of Seasonal Affective Disorder
- Feeling very tired all the time: Even with enough sleep, you may feel like you have no energy to get through the day.
- Trouble focusing: Simple tasks, like responding to emails or running errands feel overwhelming or take way longer than usual to find the motivation.
- Sleeping too much: You might find it hard to wake up in the morning or feel groggy all day no matter how much sleep you get.
- Eating more than usual: Many people with SAD crave comfort foods, especially sugary or carb-heavy snacks, which can lead to weight gain.
- Losing interest in activities: Things you usually enjoy—like hobbies, socializing, or even watching your favourite shows no longer bring you joy. You feel rarely excited and always negative.
- Feeling sad or hopeless: These emotions can linger throughout the day. Everything feels heavy and you don’t know how to change your mood.
- Withdrawing from others: You might avoid friends, family, or social events and prefer to spend more time alone.
Coping with SAD
If you or someone you know is experiencing Seasonal Affective Disorder (SAD), it’s important to remember that there are effective ways to manage its symptoms. SAD can feel overwhelming, but taking small, intentional steps can make a big difference in your mood and quality of life! Here are some strategies to ease the symptoms:
Light Therapy:
A proven treatment for SAD involves using a lightbox that mimics natural sunlight. Spending 20–30 minutes daily in front of a SAD lamp can boost your mood and energy. Position the lightbox on your desk while working or reading. Amazon has great options- read the reviews and order one today!
Stay Active:
Exercise is a natural mood booster. Physical activity releases endorphins, which combat depressive symptoms. Even during the colder months, bundle up and take a brisk walk outdoors when possible or find some space to stretch and move your body. YouTube is a great place for free at home workouts.
Social Connection:
When the weather is cold we want to bundle up and stay indoors however, winter isolation can make SAD worse. Maintain connections by scheduling regular check-ins with friends or family (even if they’re virtual). Prioritize making plans and sticking to them. Being around loved ones can remind you that you’re not alone.
Vitamin D:
Since reduced sunlight can deplete Vitamin D levels, consult your healthcare provider about taking supplements. Adequate Vitamin D can support mood regulation during the darker months.
When to Seek Professional Help
While many people can manage mild SAD symptoms with lifestyle adjustments, severe cases may require additional support. If you experience prolonged sadness, thoughts of self-harm, or an inability to function in daily life, reach out to a mental health professional.
