by Emma Rubbens, General Member
The “winter blues” is a common term Canadians use during our winter season, due to the length of time the cold lasts in many parts of the country. I can easily say that when the warm weather starts in spring, I feel happier, excited, motivated, and have a more positive mindset. However, once fall rolls around and the days become shorter, individuals may feel less motivation, less happy, and dread the cold that is coming. Although it is normal to experience a change in mood during certain seasons, severe changes in mood and/or personality may be a type of depression known as Seasonal Affective Disorder (SAD).
What is Seasonal Affective Disorder?
SAD is when an individual experiences heightened depressive symptoms during a certain season. This type of depression can occur between late fall to mid spring, or between the spring and summer months. Signs and symptoms of SAD are usually very similar to those of major depression. According to the Centre for Addiction and Mental Health, the most common symptom is a sad and despairing mood that lasts for more than two weeks and impairs work, school, and/or social performance. Other symptoms a person with SAD may experience are fatigue, irritability, lost interest in hobbies, and not being able to concentrate throughout the day. However, symptoms are specific to each individual and may be different for everybody.
So, who is at risk?
The National Institute of Mental Health mentions that SAD is more likely to occur in women compared to men. It is also more common for those who live far north and south of the equator, meaning people in Canada may be more likely to develop it. SAD occurs more frequently in young people, especially those who have a history of depression, bipolar disorders, or anxiety disorders.
Treatment and Diagnosis
If you believe you may be suffering from SAD or a different form of depression, talking to your healthcare provider will allow them to determine what form of depression you may have. The general criterion for diagnosis is having symptoms of major depression during a certain season, the cycle has occurred for 2 or more years, and it must be more common than other periods of depression the patient has had in the past.
Examples of treatments for SAD are light therapy, psychotherapy, antidepressant medication, or vitamin D. The National Institute of Mental Health explains that SAD can be caused by a lack of vitamin D, which leads to a lack of serotonin within the body. Taking vitamin D may help increase serotonin levels and decrease the effects of SAD. Speaking with your doctor and other health care professionals will help to determine the best course of treatment.
Now for some positivity!
It is important to note that in most cases, your SAD diagnosis is easily treatable, and symptoms can be relieved quickly once treatment starts. To avoid this form of depression from developing or getting worse, trying to stay busy, happy, and focusing on self-care is important during the seasons that bring your spirits down. When I am feeling as though the winter blues are getting the best of me, I try to enjoy the days where the sun is shining. I treat myself to coffee, take myself on walks, and try to keep a positive mindset through journaling and talking openly about my feelings with friends and family. The seasons are always changing, meaning things will always get better. If you think your sadness and changes in mood are becoming severe, there are many resources available to assist you on top of friends, family, and your health care provider.
Visit these links for more information:
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder
https://www.mountsinai.org/health-library/diseases-conditions/seasonal-affective-disorder
Some links for those who are struggling: