People may feel down, with symptoms similar to depression, in the fall as the days become shorter, there is less daylight and it gets colder; then feel better where there are more hours of daylight. Have you noticed any changes in your behaviour and mood every year in the fall when there is a change in season? If so, you may be experiencing seasonal affective disorder (winter blues) which begins in the fall and ends in the spring.
“It is estimated that SAD makes up 10% of all reported cases of depression. Approximately 15% of Canadians will report at least a mild case of SAD in their lifetime, while 2-3% will report serious cases. People with a family history of any form of depression may also be at risk of developing SAD. Canadians are particularly at risk, as we have decreased sunlight during the winter months.” (Canadian Psychological Association - SAD).
Some people are at an increased risk of SAD. They are “Adults—are at higher risk of SAD than children and teenagers. After the age of 50, the risk of SAD starts to decline. Researchers aren’t yet sure why; Women—may be more likely to experience SAD. Some research found that women may be up to nine times more likely to be diagnosed than men; and People in more northern countries or cities—are more likely to experience SAD than those who live close to the equator. The amount of daylight you receive changes as you move north, and that change is thought to be part of SAD.” (Canadian Mental Health Association - British Columbia)
According to research, there is still no exact known cause of seasonal affective disorder; however, studies indicate the following theories (a reduced level of of serotonin that regulates mood, vitamin D deficiency, a boost of melatonin caused by a lack of sunlight stimulating melatonin overproduction, and our body’s circadian rhythm).
There are common symptoms of seasonal affective disorder; for example, sadness, anxiety, irritability, worthlessness, hopelessness, loss of interest in pleasant activities previously enjoyed, social withdrawal, lack of energy and significant fatigue, appetite change with overeating, craving carbohydrates and sweets with weight gain, a poor sleep pattern such as sleeping too much, difficulty concentration, and thoughts of suicide.
Managing Seasonal Affective Disorder
Here are some ways to cope with SAD and improve mood.
- Sunlight (get your Vitamin D) - go outside and soak up the sunlight; take walks during the sunny periods of the day; trying to get at least 30 minutes of walking in the sun; let sunlight into your home by opening the blinds and curtains or sitting near a window during daylight hours; you can also take Vitamin D supplements
- Exercise (increases serotonin) - get moving with doing some aerobic exercises, stretches and YouTube workout videos; take a walk or go ice skating to boost your mood
- Connection (social interaction) - make an effort to connect with family, friends, your community at least once a day to maintain social interaction and connection
- Healthy Habits (good health) - eat nutritious meals and reduce intake of comfort foods with a lot of sugar, extra calories and fat; drink water; engage in physical activity, and create a sleep hygiene for a better night sleep
- Music (combat winter blues) - make a playlist of music you enjoy to boost your mood; choose songs that are calming, hopeful, positive and uplifting
- Joyful Activities (daily enjoyment) - embrace pleasant activities that gives you happiness such as reading a book, picking up a new hobby, dance, try a new recipe, get a massage
- Gratitude Journaling (focus on the positives) - shift negative mindset to appreciation; there is always something to be grateful for (i.e., waking up, family, friends); good way to build your resilience, increase happiness, and reduce anxiety/stress
- Meditation (enhance your wellbeing) - practice meditation by setting aside a few minutes daily; this can help stimulate your pineal gland which produces melatonin and regulates sleep; increase happiness and decrease stress
- Light Therapy (light up you life) - regulate your body clock (circadian rhythm) with the use of a sun lamp that imitates the natural sunlight; in the morning, sit near or in front of the light lamp for 30 minutes a day which creates a change in brain chemicals enhancing mood and helping to alleviate the symptoms of SAD. Make sure you consult your family physician before engaging in light therapy.
If you think you might have SAD, talk to your doctor. If you would like to participate in psychotherapy, give us a call to help you feel better.
Resources
- Canadian Mental Health Association - British Columbia Division. Seasonal Affective Disorder. https://bc.cmha.ca/documents/seasonal-affective-disorder-2/
- Canadian Psychological Association. Psychology Works Fact Sheet: Seasonal Affective Disorder (Depression with Seasonal Patterns). https://cpa.ca/psychology-works-fact-sheet-seasonal-affective-disorder-depression-with-seasonal-pattern/
- Cleveland Clinic. Seasonal Depression (Seasonal Affective Disorder). https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression