How Seasonal Affective Disorder Affects Us

Feb 24

During this cold snap, with the sun setting so early, many of us are experiencing a dip in our mood, energy, and motivation. However, when this time of year begins to affect our mental health, it may be more than just the “winter blues.”

Seasonal Affective Disorder, or SAD, is a type of depression that occurs in the fall and winter months (for us in the Northern Hemisphere), due to reduced sunlight and shorter days. SAD symptoms overlap with symptoms of depression, but what sets it apart is the timing and recurrence of these symptoms; they recur on a yearly basis, beginning in fall or winter and lasting until spring (there are also rare cases where it can occur yearly in summer!). People with SAD make up around 10% of all cases of depression.

Living in Canada, we generally experience long, dark winters. As a result, Canadians experience higher rates of SAD than those living in milder climates. However, proactive strategies can help us maintain our mental health until spring arrives.

Understanding SAD

It’s very common during these dark, cold months to experience the "winter blues." But SAD, however, has a stronger impact on us – it’s a clinically recognized condition that affects our mood, sleep, and overall functioning. The main symptom of SAD is a sad, low mood that is present most days, for the majority of the day. This mood lasts more than 2 weeks, and must impair your performance at work, at home, or at school.

Other symptoms could include:

Loss of interest in things you previously enjoyed
Sleep problems/fatigue
Changes in appetite/weight
Increased cravings for sugar/high-carb foods
Withdrawing from family and friends
Feeling hopeless, guilty, pessimistic
Agitation or irritability
Difficulty concentrating/making decisions
Memory impairment
Feeling easily tearful
Thoughts of death or suicide

SAD can be influenced by a number of factors. It’s thought to be triggered by changes in the amount of sunlight we receive in the colder months. Decreased sunlight can affect our circadian rhythm (our biological clock), lower our serotonin levels (affecting our mood), and increase melatonin (making us sleepy).

Some groups are at higher risk of developing SAD:

Adults are affected moreso than children, teens, and those over 50
Women may be up to 9x more likely to be diagnosed with SAD than men
Those living in more northern areas have less exposure to sunlight
It may be genetic: 13-17% of people with SAD also have an immediate family member with SAD
Pigmentation reduces vitamin D production in our skin, meaning those with darker skin are more likely to be deficient and at higher risk for SAD

However, anyone can experience this disorder, regardless of your background. Fortunately, though, SAD is treatable – and therapy can help manage its effects.

How Therapy Can Help

Psychotherapy can help with the symptoms of SAD by providing healthier ways to cope with your symptoms, such as reducing avoidance behaviours, and identifying and scheduling in activities that are meaningful to you. You can learn to identify and change negative thoughts, beliefs, and thinking patterns that may be making you feel worse. Mindfulness-based practices can teach us techniques for staying present and reducing rumination. A therapist can even support you in implementing lifestyle changes, like exercise, routine setting, and spending time outdoors during daylight hours.

Therapy also provides a safe space to explore deeper issues that may be contributing to SAD or amplifying its effects, such as stress, grief, or trauma. Working with a therapist ensures that you’re not navigating this alone.

10 Tips to Support Mental Health During Winter

Beyond professional support, there are also evidence-based strategies to maintain your mental health at home throughout the winter months:

Maximize Natural Light Exposure
Sunlight is a natural mood booster. Try to spend time outdoors during daylight hours, even if it’s overcast – especially within the first 2 hours of waking up in the morning. A morning walk or simply sitting near a window can make a difference. You can even arrange your home to maximize sunlight from windows (e.g. keeping curtains open during the day, sitting near a window at home or at work).
Consider Light Therapy
Light therapy can be a game-changer: it’s a first-line treatment for SAD, with a success rate of 60-90%. A light therapy box mimics natural sunlight and helps regulate your body’s internal clock.
Stick to a Routine
A consistent daily schedule helps stabilize your sleep, meals, and activities, which in turn can regulate your mood. Wake up and go to bed at the same time each day to maintain balance, and try to reduce naps and oversleeping.
Stay Active
Exercise can be a powerful mood enhancer. Whether it’s a outdoor walk, yoga, or an at-home workout, staying active can help combat lethargy and low mood.
Prioritize Sleep Hygiene
Quality sleep is so important! Avoid screens before bed, maintain a cool, dark sleeping environment, and start a calming bedtime routine to improve your sleep quality.
Nourish Your Body
A healthy diet rich in whole foods, fruits, and vegetables can have a big impact on your mood. Foods high in omega-3 fatty acids, like salmon or walnuts, are especially beneficial for mental health.
Stay Connected
Winter can feel isolating, but staying socially active is vital. Plan virtual or in-person catch-ups with friends and family, or even just call or text a friend, to maintain strong connections with your circle of support.
Practice Mindfulness
Mindfulness and relaxation techniques, like meditation, deep breathing, and grounding exercises, can reduce stress and help you stay present, even on the dreariest days.
Embrace Winter Activities
Instead of dreading the season – lean into it! Playing in the snow, sledding, ice skating, or simply sipping a hot drink by the fire can help you view winter in a more positive way.
Seek Professional Help
If you’re feeling persistently sad or overwhelmed, therapy can help provide the tools and support you need. Additionally, ask your doctor about vitamin D supplements, which can enhance mood by making serotonin more available in our brains.

While winter can feel never-ending, there are many ways to manage its impact on your mental health. Through incorporating these tips and reaching out for support when needed, you can learn to thrive during the colder months. If you’re struggling, consider reaching out to a professional; you don’t have to face this season alone. And remember – winter doesn’t last forever! Spring is just around the corner, and taking small steps now can make a big difference in the meantime.

References

Across Boundaries. (n.d.). Seasonal affective disorder in Canada, with a special lens on racial dynamics. https://acrossboundaries.ca/seasonal-affective-disorder-in-canada-with-a-special-lens-on-racial-dynamics/

CAMH. (n.d.). Seasonal affective disorder (SAD). https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder

HeretoHelp. (2013). Learn about seasonal affective disorder. https://www.heretohelp.bc.ca/sites/default/files/seasonal-affective-disorder_0.pdf

Iorio, C., Pacitti, F., Rossi, A., Iorio, P., & Pompili, A. (2022). Declarative memory impairment and emotional bias in recurrent depression with a seasonal pattern: the interplay between emotion and cognition in seasonal affective disorder. Brain Sciences, 12(10), 1352.

Mayo Clinic. (2021). Seasonal affective disorder (SAD). https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722#treatment

Relief. (2022). Seasonal depression: Emerging from the darkness. https://relief.ca/relief-1/news-details/2022-01-05/seasonal-depression-emerging-from-the-darkness_15