It ‘s mid January in the Okanagan Valley, BC and for the first time in a very long time sun is shining on the snowy hillside.
It doesn’t matter if it’s well below freezing – the Sun is shining!!!!
Sunshine makes everything feel better
Introduction
Do you feel like the dark days of winter were dragging you into a place where you barely recognize yourself, maybe it isn’t just winter blues. You may be experiencing seasonal depression also known as seasonal affective disorder.
During the covid pandemic it was hard for me to know if I was feeling blah as a result of isolation or if it was due to something else. All I knew was that my low energy, lack of interest in social activities, food cravings (mostly carbs) and weight gain (no surprise) were all contributing to feeling worse than just the ‘winter blues’.
Weather affects all of us to some degree. We choose what to wear, how much time we spend outdoors and what activities we do. And now that some of you might be back to commuting that too can be affected.
A lack of sunlight can affect our daily lives much more than we might think.
What is Seasonal Affective Disorder?
Seasonal depression, Seasonal Affective Disorder, or SAD as it is commonly known, is a type of depression. It is more than winter blues.
People living farther north or south of the equator are most often affected due to a change in the amount of available sunshine. It’s no wonder up to 15% of Canadians have a mild form of SAD annually . https://cmha.bc.ca/documents/seasonal-affective-disorder-2/
A lack of sunlight is not the only factor though. You may be more likely to develop the illness yourself if you have a family history of depression or SAD.
Researchers believe the reason for your mood change is that the shorter days and less sunshine cause a disturbance in normal circadian rhythm – your wake sleep cycle.. In addition, hormones that regulate mood and sleep are affected by constant gray skies.
What does SAD look like?
Overall, when you experience SAD you will have the same symptoms as you would with major depression.
Generally the symptoms begin in the fall each year and can last six to eight months. The most significant symptom is sadness and a feeling of despair.
Women are affected more often than men. Although the risk of developing SAD decreases after age 50 this has not been my experience. In fact, when I think about it the blahs have slowly increased since my early sixties.
We can all feel a bit down during the winter months, hence ‘winter blues’. But if the feeling lasts more than two weeks and interferes with performance of your normal daily activities and relationships, it’s time to get help. Given that I am retired and live on my own, the day to day interference was less obvious..
Other symptoms may be present in varying degrees
- Tired all the time – low energy
- Poor sleep habits – unable to fall asleep, too much sleep
- Cravings for sugary and/or starchy foods
- Weight gain
- Feelings of guilt, low self esteem
- Hopelessness
- Irritable, tense, stressed
- Avoidance of people and activities normally enjoyed
- Decreased interest in sex or physical contact
So what can I do?
Just as with any other illness, getting a formal diagnosis from your healthcare professional is important. Conditions such as anemia and low thyroid function need to be ruled out when assessing depression.
We can’t all afford to escape to a sun destination in the winter but there are strategies, tools and medications that can be used either alone or in combination. Your healthcare provider can advise you, then you can judge what works well and be prepared for next year.
(https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/)
Activities
- Exercise
- Outdoor time
- Vacation
- Journal
- Balanced nutrition
- Avoid alcohol
Tools
- Bright light therapy
- Dawn simulator https://pubmed.ncbi.nlm.nih.gov/25885065/
- Aromatherapy can help to lift mood but there is limited information about any direct effect
Medication
- Vitamin D
- Antidepressants
- Herbal remedies
And so…
Seasonal Affective Disorder is a mental illness most often experienced during the short dark days of winter.
Seek help if you have feelings of prolonged sadness or changes in your level of energy that last more than two weeks. You should be diagnosed and initially treated by a healthcare professional.
Read about Melissa’s real life experience and how relocation was the answer for her. https://www.webmd.com/depression/features/seasonal-affective-disorder
