COPING WITH THE WINTER BLUES
With the holiday season upon us, there is an emphasis on positive feelings of joys and happiness. Images of laughing faces, and pleasant get-togethers are posted on every street corner, and in every other television advertisement. Co-workers talk excitedly about the plans they have for the upcoming weeks, “This is the best time of the year”. And there you are, sullen, morose, and with barely enough energy to carry you through the day. Begrudgingly waking up every morning, trying to find new ways to convince yourself that you can make it through the day.
It’s not that you want to be miserable, you try to join in on the festivities, but something doesn’t feel right. Normally, you’re a positive person, you enjoy your job, feel excited by the prospect of spending time with family and friends, but now none of it seems appealing. You can’t shake the feelings of sadness that takes over. Did you notice when you started feeling this way? Our mental health is complex and is influenced by a multitude of factors including seasonal changes. If you noticed a shift in your mood as the season started to change and the days started to get shorter, you may have a mental illness known as Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder is a kind of depression and it seems to be related to changes in the seasons. For many people SAD begins and ends at about the same time every year. For most people with SAD, they notice their symptoms appearing in the fall and continue into the
winter months. There are some individuals who experience SAD in spring or early summer as well, but this is not as common. Generally people experience a significant drop in the energy and increased irritability and moodiness. Other symptoms include:
Feeling depressed most of the day, nearly every day
Losing interest in activities you once enjoyed
Low energy
Withdrawing and isolating yourself from family members, and friends
Problems related to sleep
A change in appetite and/or weight
Difficulty concentrating, and making decisions
Feeling lethargic and agitated
Feeling hopeless
Thoughts of suicide
The cause of SAD seems to be related to a change in the amount of sunlight a person is exposed to. It is theorized that the change in light may disrupt a person internal biological clock and impacts neurotransmitter (e.g. serotonin, dopamine) functions. Centre for Addictions and Mental Health (CAMH) reports that about 2-3% of Canadian will experience SAD in their lifetime. Some individuals may be more risk of developing SAD than others. Woman seem to be at a higher risk than men. Also it seems that young people are more susceptible to developing SAD, with risk decreasing with age. Individuals who have a family history of SAD or other form of depression also have an increased risk. SAD also seems to be more common in individual who live far north or far south from the equator.
The most common treatment for SAD is light therapy, which is exposure to bright artificial light that is similar to sunlight. The artificial sunlight creates chemical changes in the brain that helps to improve mood and relieve negative symptoms. Counselling has also been found to be effective in the treatment of SAD. Cognitive Behaviour Therapy (CBT) ,and Interpersonal Therapy (IPT) have both been studied and shown to effective interventions in treating SAD. Medication has also be shown to be effective and you may consider speaking to you doctor
to find out if medication could be a potential path of treatment for you.
There are also some simple things you can try and incorporate into your day to help combat the symptoms of SAD:
Move furniture so you are sitting near a window, giving you more exposure to sunlight during the day.
Keep a sleep routine and try to stick to it.
Limit the number of naps you take in day. Even if you are feeling sluggish, naps may actually make those feelings worse. If you are going to take a nap do not exceed more than 20 minutes.
Avoid processed foods that are high in sugars.
Incorporate physical activities into your day (e.g. a walk at lunch).
