Beating SAD, or The Winter Blues

The arrival of winter brings holiday cheer. But as we move beyond the tidings of joy the holiday season brings, we find ourselves with an issue plaguing many Canadians: Seasonal Affective Disorder (SAD). SAD makes up roughly 10% of all depression cases.

What Exactly is SAD?

SAD, also known as the “winter blues,” is a form of depression people may experience during the fall/winter. Researchers believe there are two factors which cause this seasonal condition.

The first is a lack of sunlight as the days begin to get shorter. Sunlight plays a role in our mood by releasing serotonin. With more hours of darkness, our bodies may create too much melatonin, making us more lethargic and sleepy. As northern areas have more severe winters, including shortened daylight hours, those who live there are more prone to SAD.

The second factor is hereditary. As many as 13-17% of people who develop SAD have an immediate family member who also has the disorder.

The Symptoms

Here are some signs to look out for if you suspect you or a loved one might have the winter blues:

• An prolonged feeling of sadness over days or weeks at a time
• Lethargy or constant exhaustion
• Trouble sleeping
• Appetite and weight fluctuations
• Trouble concentrating
• Inability to perform your everyday work
• A feeling of worthlessness or guilt
• Irritability
• Avoiding people and previously enjoyable activities

Groups At Risk for SAD

Women

SAD is more commonly diagnosed in women, though the exact reasons are still not fully known. One reason may be parenthood. Women are more often the primary caregivers than men and some may have to juggle work and other responsibilities with raising children. Some women may be stay-at-home mothers and have to spend most of their days isolated from the world. Another reason could be hormonal.

Younger Adults

Adults in their 20s are more at risk of developing the winter blues because they are still figuring out their lives. They may have just graduated from university and are struggling to find a job or establish work-life balance. Younger adults with children face the added stress of childcare.

Children and Teens

As children grow up, they are figuring out their identities and emotions. Puberty can bring about confusion about their bodies, new feelings, and difficulty understanding their emotions.

What Can You Do to Treat SAD?

1. Maintain a Routine

Routines can give you a sense of stability as you adjust to the changing seasons. Some suggestions for setting a routine include:

• Going to sleep and waking up at consistent times each day
• Setting aside certain periods of time to work/study
• Scheduling time to destress after work/school
• Eat regularly
• Plan for the next day at night

2. Keep to a Balanced Diet

Healthy eating is tied to emotional wellbeing. If you notice you are not getting enough out of your current diet, you can supplement with certain vitamins. Magnesium and vitamin D can help alleviate SAD.

Related article: The Importance of Vitamin D and How to Get It During Winter

3. Yoga

According to Harvard, people who practice yoga are shown to have greater mindfulness and control over their emotional health. You don’t need any expensive equipment for yoga and you can do it from the comfort of your home. There are many free video tutorials for beginners.

4. Go Outside

A simple walk outside can do wonders for your mental health. Try your best to schedule time every day to go outside. You can catch some much-needed sunlight and fresh air.

5. Open Your Windows

During the day, open your curtains and windows to allow as much natural light to enter as you can. If possible, arrange your desk so you are facing or near a window for maximum benefit.

6. Clean

Keeping your home tidy can be a mood-booster and a form of exercise as well. Organizing your belongings can also give you a sense of control over your life.

7. Try Electronics-Free Activities

According to a study, the average Canadian adult spends 1.49 hours a day on social media! The number is even higher for younger demographics. The next time you are about to pick up your phone and start scrolling, try one of these activities instead:

• Reading a book
• Taking up adult colouring books
• Knitting
• Meditating
• Journaling

These activities aren’t costly or complicated. You can learn something new or find a new interest by trying out these activities.

Related article: The Art of a Digital Detox: 20 Ways to Find Fulfillment Beyond Social Media

Professional Resources

After a mental health professional diagnoses you or a loved one with SAD, here are options for how to treat the condition through therapy.

1. Light Therapy

This is the most effective way of treating SAD. Simply use a light therapy lamp to produce artificial light and sit near the lamp for a period of time daily. The lamp helps offset the shortened daylight hours by acting as a source of artificial sunlight.

Note: You may experience mild side-effects such as nausea, headaches, and eyestrain.

2. Cognitive Behaviour Therapy (CBT)

Commonly used in therapy sessions, CBT targets negative thoughts, attitudes, and behaviours. The therapist helps the patient try healthy ways to tackle these issues, such as positive thinking, self-affirmation, and mindfulness.

Conclusion

Don’t wait till it’s too late. If you or a loved one suffer from the winter blues, reach out for help and try the tips above. Here at Green Schools Green Future, we spread awareness about healthy and sustainable living. Our model school project aims to educate children to become the healthy green leaders of tomorrow.