The Winter Blues: How to Deal with Seasonal Affective Disorder
What is Seasonal Affective Disorder (SAD)?
SAD is a form of depression typically associated with the winter months. Winter Pattern SAD begins in the fall, extending through the spring. It more often affects women and those who are younger, in life’s middle years. SAD is more common in far northern and southern latitudes, being further from the equator. Thus SAD is a relevant mental health topic for Canadians.
Science continues to study SAD’s causes. A family history of depression is a related factor. Other suspected causes are lowered vitamin D production, altered regulation of serotonin, and overproduction of melatonin, increasing sleepiness. It is unclear if shortened days are a cause although it is suggested, including by those with SAD. There is a less frequent Summer Pattern of SAD with some symptoms that vary from the winter condition.
What are the symptoms?
- Low energy
- Changes in sleep patterns, including sleeping a lot
- Weight gain
- Food cravings, especially for carbohydrates
- Social withdrawal
- Measures you can take to avoid SAD or cope with it?
- See your health care provider if you are depressed most of the day for several days in a row, and think about death or suicide.
- Consider counselling.
- Make home adjustments by opening curtains, using a full spectrum light each day, and sitting by a sunny window.
- Practice regular self-care that benefits mood, including exercise, managing stress, and having healthy nourishment.
