Seasonal Affective Disorder: Making Sense of the 'Winter Blues'

We were blessed with a beautiful summer here in Ontario, which makes the inevitable start of winter a tough pill to swallow.
 
And while cold temperatures combined with shorter days can irk even the toughest Canadians on occasion, some people struggle intensely when the mercury takes a dip. 
 
I’m speaking today about Seasonal Affective Disorder.
 
UNDERSTANDING SEASONAL AFFECTIVE DISORDER
 
Seasonal Affective Disorder, commonly known as S.A.D., is a type of depression linked to changes in the weather that typically sets in during the fall and winter months.
 
Research suggests S.A.D. is caused by fluctuations in sunlight that can disrupt a person’s biological clock and lead to feelings of sadness and depression. Lack of sunlight is also believed to impact important brain chemicals, like serotonin and dopamine, that are directly linked to behaviour, cognition and mood. 
 
WHAT ARE THE SIGNS OF S.A.D. AND WHO IS MOST AT RISK?
 
Symptoms of S.A.D. generally turn “on” and “off” at similar times each year and can range in severity from behavioural to physical. People suffering from S.A.D. may notice a drop in energy levels, changes in mood, appetite or sleep patterns, difficulty concentrating and an overall sense of sadness that lasts for days or weeks on end.
 
Studies show women and young peopleare most at risk for developing S.A.D. It’s also more common for people with a family history of the condition and those living in places with major swings in daylight hours throughout the year (i.e., people living far north or far south of the equator).
 
STRATEGIES AND TREATMENT
 
While we can’t change the weather or the hours of sunlight in a day, we can change how we cope when the seasons turn. 
 

• Stay Active: Exercise is a healthy habit all year round, but particularly when temperatures drop and our tendency is to curl up on the couch. Physical activity promotes the production and release of chemicals called endorphins that help relieve stress and trigger feelings of happiness in the body. Get moving!

 

• Get Outside: One of the best ways to overcome the “winter blues” is to find joy in the great outdoors. Activities like skating and skiing or even a brisk walk around the block can go a long way to boosting your appreciation for the cold.

 

• Consider Light Therapy: While natural sunlight is limited during this time of year, there are products on the market, like light therapy lamps, designed to make up for it. It’s always a good idea to consult your doctor beforehand as there can be mild side-effects to using these products.

 

• Consult a Therapist: If the above measures aren’t your cup of tea (and even if they are), a therapy professional can provide a safe and solutions-oriented environment for working your seasonal sadness. You don’t have to go through this alone.

 
With daylight savings and the start of colder temperatures, it’s clear that seasonal change is upon us. Be on alert for signs of S.A.D. and consider the above strategies to help yourself or your loved ones overcome it.