Seasonal Affective Disorder (SAD) is a form of
depression that usually takes place during the winter time. Symptoms
often include mood change, irritability, anxiety, nervousness, decreased
concentration, weight loss/weight gain, social withdrawal and fatigue.
SAD is often confused with moodiness, however, it is an actual form of
depression affected by seasonal change (decreased temperature, exposure
to natural daylight, etc.). Ultimately, this hormonal state is a total
reflection of the body’s production of the chemical melatonin.
![E_shutterstock_188393915](http://www.wecoveryou.ca/wp-content/uploads/2015/02/E_shutterstock_188393915-126x150.jpg)
Many people are affected by seasonal emotional changes, patterns of
sleep, eating habits and general wellness. The “winter blues” is not
uncommon; however, when changes in mood become extreme to the degree
that it actually becomes a form of depression, that is likely not just
the “winter blues”. About 2 to 6% of Canadians will experience SAD in
their lifetime. Another 15% experience a milder form of SAD. People who
reside in northern countries are more likely to experience SAD than
those who live closer to the equator
[1].
What can you do to combat SAD?
- Light Therapy
- There are products on the market that are said to produce natural
light. Light therapy lamps can range in type and brightness. Light
produces vitamin D which exhibits “happy chemicals”. Doctors would be
able to provide insight into which type would be best suited for you.
- Antidepressants
- In certain circumstances, antidepressants can be described to help
control anxiety and mood. If a medication is the most efficient and
appropriate option, a doctor or psychiatrist will be able to provide
guidance.
- Exercise
- Exercise can aid in depression reduction and produce endorphins.
Endorphins are “happy chemicals” that can provide you with feelings of
fulfillment and contentment.
- Plan a trip down South
- If you can swing it, a getaway can really help restore some vitamin D
and melatonin back in your body. A week in the warm weather and
sunlight can work wonders and having something to look forward to can be
of help in itself.
- Embrace the Outdoors
- If you are an early riser for work and a late worker, it is likely
that you are not seeing much daylight during the months of December to
February. Try to take your lunch hour to get outside – go for a quick
walk. If you really are not inclined to spend time in cold weather, eat
your lunch near a window. It may be cold, but the sun could be shining.
Sun in itself can make a big difference!
Even though the cold and snowy days have you wanting to stay in, curl
up in a ball and hibernate, it is important to recognize that SAD can
be a true form of depression which requires some work. Do not just chalk
it up to a “winter thing”. When symptoms hit and get in the way of
regular day-to-day living, take charge and experiment with different
techniques that can help combat SAD…and rest assured – Spring is right
around the corner!
[1] Mood Disorder Association of Ontario