Icy streets, overcast skies and sub-zero temperatures can send even the cheeriest of Canadians into a funk. But if a shift in mood starts to become debilitating, you may be suffering from a type of depression that follows a seasonal pattern. If that sounds like what you’re going through, here’s what to do about it.
Seasonal Affective Disorder (SAD) is very real and can have a profound affect on your professional and personal life. Here’s what you need to know about this sometimes serious condition.
Although research is ongoing, SAD is believed to be related to a range of factors that include:
Fewer daylight hours, which may reduce important mood altering chemicals in the brain
Hormonal disruption (cortisol, thyroid)
Reduced retinal sensitivity to light
Low winter temperatures may trigger the body to rest and disrupt circadian rhythms (your body’s natural 24-hour cycle)
Barometric pressure and precipitant levels
Psychological mechanisms and personality traits
Neurotransmitters, chemical messengers in the brain that help regulate sleep, mood and appetite, may be disturbed in SAD
Do you have SAD?
SAD can be difficult to diagnose, since many of the symptoms are similar to those of other types of mental health and emotional issues. Generally, symptoms that recur for at least two consecutive winters, without any other explanation for the changes in mood and behaviour, indicate the presence of SAD.
Look for things such as:
Change in appetite, in particular a craving for sweet or starchy foods
Weight gain
Decreased energy
Fatigue
Tendency to oversleep
Difficulty concentrating
Irritability
Avoidance of social situations
Feelings of anxiety and despair
Are you at risk?
SAD affects 2-3% of the general population and some are more at risk than others.
Age — may affect some children and teenagers, but it tends to begin in people over the age of 20.
Gender — more common in women than in men.
Geography — inhabitants of northern countries, where the winter day is shorter.
Living patterns — shift workers and urban dwellers experiencing reduced levels of daylight exposure.
The good news is that there are steps you can take to make things better.
How to say goodbye to SAD
SAD can have a debilitating impact on your personal and professional life. Fortunately, effective treatment can deliver rapid relief. Here’s how you can keep SAD at bay:
Whether it’s walking to the grocery store or shovelling the driveway, spend more time outdoors during daylight hours.
Redesign your interior by trimming tree branches that block light, keeping curtains open during the day, adding lamps and rearranging furniture so that you’re sitting near a window as often as possible.
Make outdoor exercise a daily part of your life. Walk your dog to the park or take a stroll around the block during your lunch hour. If, however, you prefer to exercise indoors, position yourself near a window for maximum sunlight exposure.
Pack your bags and take a winter vacation in a sunny destination for temporary relief of SAD symptoms.
Resist the carbohydrate cravings that come with SAD by sticking to a healthy diet.
Ask your health care professional about participating in Light Therapy treatment which involves sitting beside a special fluorescent light box for several minutes a day.
Ask your doctor about other treatments such as counselling, therapy, medication or lifestyle changes that can help relieve symptoms.
If you find yourself thinking about harming yourself or others, seek professional help immediately.