Every year like clockwork, we experience a phenomenon called Daylight Savings. Wherein, in the Spring we gain 1 hour and in the autumn, we lose 1 hour. The days become shorter; the nights seem longer. Where we used to have sun and shine, we have wind and gloom. It is around this time, people begin to feel the negative impact of the weather changes, commonly known as ‘Winter Blues’. But seasonal affective disorder (SAD) is much more severe. It is characterized by some of the following symptoms:
- Feelings of hopelessness
- Lack of energy
- Change of appetite
- Fatigue
- Hypersomnia (too much sleep)
- Avoidance of social situations
Although you may feel alone in this season, this disorder is not uncommon. It is estimated to affect 2-3% of all Canadians with women being 4x more likely to experience it. While SAD is similar to depression in many ways, there are a couple distinct differences, namely its clear link to seasons. The exact cause of SAD is unknown, but researchers believe it is due to reduced exposure to sunlight in the autumn and winter months. Your circadian rhythm is affected as well as your production of serotonin which affects mood, appetite and sleep.
2020 has been an interesting year, and those who suffer from seasonal affective disorder will probably have a difficult winter. As we go in and out of lockdown or are forced to work from home, our exposure to the sun lessens even more so than usual; hence, with the combined stress of the situation, more people may experience SAD. COVID-19 has brought a new level of uncertainty and fear, our lives have changed remarkably. There are new social restrictions, our freedom is taken away and the liberties and fun we would begin to engage in around this holiday season now seems like an impossibility. While we would look forward to Christmas parties and ski trips in the past, we are now worried about the numbers at gatherings, mask wearing and social distancing.
If you are experiencing symptoms of SAD, worried you may experience them or you know someone suffering, here are a few things you can do.
- Light Therapy
- This can involve outdoor exercise, sitting near windows and creating an airy workspace
- For more direct treatment, you can use a light box (or SAD lamp, check Amazon) for about 30-60 minutes a day until enough daylight is available
- Self-care
- Maintain a daily routine
- Keep up social interactions
- Watch alcohol intake
- Try having a no screen pre-bedtime; read, journal or meditate
- Exercise to boost endorphin levels which is a natural pain killer and mood elevator
- Vitamin D
- Supplements or food such as fish, eggs, or red meat
- This vitamin strengthens immune systems, regulates insulin levels, and keeps energy levels up
- Counseling
- There is no shame asking for help
I want every reader to know, you are not alone. Take the time to assess your mental health and if you may be experiencing SAD. Now take action.