In Canada, 2-6% of the population will experience Seasonal Affective Disorder at some point in their lifetime with higher levels of depressive symptoms occurring during the winter months.
Winters are notoriously long and dark here in Canada so it’s no surprise that so many people suffer from this form of depression. The province of Ontario is no exception, where shorter days and less sunlight can lead to depressive symptoms and low mood. Even though this condition usually only lasts one season, it’s not one that should be ignored.
If you find yourself battling with depression during the winter months, keep reading to find out more about what seasonal affective disorder is, how it’s treated, and how you can cope.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a condition that involves changes in mood, well-being, and energy when the season changes. Most commonly, this happens in the wintertime, especially in Ontario.
Not to be confused with the Winter Blues, Seasonal Affective Disorder is actually a form of clinical depression that can be diagnosed by a mental health professional. Although children and teenagers can feel the effects of SAD, adults are at a higher risk but the risks start to decline after the age of 50. People in northern counties, such as Canada, are more likely to experience Seasonal Affective Disorder due to the shorter days during the wintertime.
The symptoms of SAD include oversleeping, low energy, weight gain, social withdrawal, carb cravings, and depressed moods that alternate with non-depressed periods during the spring and summer.
Tips to Help You Cope With Seasonal Affective Disorder
If you find yourself slipping into depression as the winter progresses, try these tips to help alleviate your mood and energy levels:
1. Exercise
During the wintertime, most people spend more time indoors and less time outside. This decrease in physical activity can contribute to the symptoms of SAD. To help deal with your symptoms, it’s recommended that you increase your physical activity level and exercise during the wintertime.
Exercising can help you feel less sluggish and increase the production of the feel-good hormones in your brain. Try to get involved with activities you enjoy – they don’t necessarily have to be workouts.
2. Get Out and Socialize
Again, one of the symptoms of Seasonal Affective Disorder is social withdrawal so it’s important to avoid “hunkering down” during the colder months and maintaining a healthy level of social interaction.
Social interaction can help lift your mood and distract you from the depressive thoughts you have during the winter. Take part in activities that get you out of your home and spend more time with your friends and family.
3. Watch Out for Carbs
Yes, carb craving is a very real symptom of SAD! Those with Seasonal Affective Disorder tend to gravitate toward sweet and starchy foods and can end up overeating during this time. Why does this happen? Eating carbs triggers the release of serotonin in your brain, which makes you feel good and increases your energy levels.
However, a carb-heavy diet may be unhealthy and lead to unwanted weight gain. During the winter, try to focus on eating a “greener” diet full of fresh foods. This will help you avoid nutritional deficiencies and reduce your cravings for carbohydrates.
4. Lighten Up!
Because we receive less exposure to the sun during the wintertime, the decrease in daylight hours can negatively impact your mood and affect your body’s vitamin D levels.
This is why it’s important to try and get outside throughout the week if you are dealing with SAD. You don’t have to spend huge amounts of time outdoors – even 15-30 minutes a couple of days a week is enough to boost your vitamin D levels!
You can even change your indoor environment to help improve your mood. Open your curtains and sit by a window if you can. You can strengthen your connection with nature by taking care of some indoor plants.
5. Have a Self-Care Plan
The longer you deal with Seasonal Affective Disorder, the more you will start to recognize your mood patterns and when you feel low. You can start to plan for those difficult days.
When you know you’re about to hit a rough patch, plan to do activities that soothe and comfort you.
You may choose to wear your comfy sweatpants and hoody that day, or focus on journaling your thoughts for a few minutes. You can also watch your favorite movie.
It’s okay to take time for your mental health, especially when dealing with SAD. Plan some relaxing activities and do what works for you!
Treatment Options for SAD
As we mentioned above, SAD is not simply the Winter Blues. It’s an actual mental condition that can be treated if the symptoms become unmanageable.
One popular treatment option for Seasonal Affective Disorder is light therapy which involves exposure to a special bright light for 15-30 minutes per day. While this treatment method hasn’t been studied extensively, anecdotal data has shown that those who use light therapy notice a difference in their moods within two weeks. It’s a method worth trying (as long as you have no underlying medical conditions that could interfere with light treatment) but it’s important not to diagnose yourself with SAD and try to treat it alone.
Psychotherapy and medication are two treatment options you should consider – especially if your symptoms are getting in the way of your day-to-day life. You can also seek additional and complementary treatments to professional mental health care such as mindfulness, massage, and yoga.
Any Depression is Still Depression
While SAD only lasts for part of the year, it doesn’t mean you need to suffer through the symptoms alone! Seasonal Affective Disorder is still a form of depression. Before your symptoms get in the way of everyday life, reach out and contact our team.
Located in Hamilton, Ontario, our therapists are skilled and knowledgeable in a wide range of therapy methods to help you overcome your struggles with SAD. Give us a call at (905) 962-2220 or contact us to book your appointment.
