Managing Seasonal Depression
Hey You!
Have those winter blues got you down? Yeah, seasonal depression, Seasonal Affective Disorder (SAD) or even low mood is absolutely linked to the seasons, specifically winter which for Canadians can be especially difficult, given our cold temps, shorter days and lower Vitamin D (sunshine).
Although the exact cause of SAD is not fully understood, it’s believed to be related to changes in sun exposure, which can affect our body’s internal clock (circadian rhythm) and disrupt the balance of key neurotransmitters like serotonin (one of our “feel good” hormones).
Signs and Symptoms
Persistent feelings of sadness, hopelessness, or irritability
Lack of energy or motivation
Difficulty concentrating
Changes in sleep patterns, often oversleeping or feeling excessively tired
Weight gain or increased cravings for carbohydrate-rich foods
Withdrawal from social activities and a desire to isolate
Feelings of guilt or worthlessness
What’s a person to do?
Sunlight! Get outside! I know, I know. We just went over the fact that it’s super cold out. But even 5 minutes outside can be helpful for re-setting your circadian rhythm and boosting your mood and your vitamin D, all of which can be helpful for managing Seasonal Depression.
Light Therapy can also be helpful studies citing that exposure for 20-30 minutes a day can also help regulate your circadian rhythm and boost serotonin levels.
Lifestyle Changes: Exercise has been proven to be helpful too for boosting your mood so try to find something you enjoy that the cold and blustery weather can’t interfere with. If you’re not a gym rat, not to worry! What about joining an indoor pickleball league or drop in class? Opt for a hot yoga class and get your sweat on! Maybe bring out your inner kid and go to an indoor bubble soccer or trampoline park. Maybe dancing is more your thing or maybe you really do want to embrace your Canadian roots and opt for an outdoor winter activity such as skating, tobogganing or skiing. Remember, you’re more likely to stick to something you enjoy!
Diet Changes: Remember that a balanced diet and supplementation may also be helpful, but be sure to refer to dietary guidelines or seek support from a Dietician, Nutritionist or even Naturopathic Doctor for further advice on this!
Therapy: Another option that can be used in addition to any of the above is to seek therapy such as Cognitive Behavioural Therapy (CBT): A type of therapy that focuses on identifying negative thought patterns and replacing them with healthier, more positive ways of thinking. CBT could be helpful to address thoughts surrounding winter and also help navigate new patterns of thought to apply experientially and boost your mood!
Medication may be something you choose to explore with your medical provider, as another form of treatment for SAD.
Remember that just like the seasons, your mood can easily change so remind yourself change is possible and with a little help you can easily navigate the colder months with more ease and positivity.
With Kindness,
Dannika Mete, MSW, RSW
Founder & Lead Therapist
Mindful Footsteps Counselling