What is Seasonal Affective Disorder {SAD} ?
Do the winter months change your mood more than you think they should?
Seasonal Affective Disorder {also known as SAD} is a mood disorder that happens around the same time each year, starting in the fall or winter and ending in early spring or summer.
Why am I experiencing SAD?
The exact causes of SAD are unclear, however, it is believed that certain hormones, made deep in the brain, trigger attitude-related changes at specific times of the year.
Theory 1: Less sunlight during fall and winter leads to the brain making less serotonin, a chemical linked to brain pathways that regulate mood. When mood regulators don't function normally, feelings of depression, along with symptoms of fatigue, can result. The changes in sunlight have also been known to interrupt sleep cycles, which can further impact moods.
Who is affected by SAD?
SAD commonly begins as a young adult and is seen more often in women than in men. SAD is more common in countries where it is not sunny year-round (e.g. SAD is more common in Canada because we have less daylight during the winter months).
Symptoms of SAD can range from mild (feeling irritable) to more severe (interfering with relationships or one's ability to work).
Common symptoms of SAD include
loss of energy
trouble concentrating
fatigue
appetite changes
increased desire to be alone
weight gain
greater need for sleep
What can you do if you think you may be suffering from SAD?
try to get outside early in the morning to get more natural light
consider light therapy. Seasonal depression can be linked to the natural hormone melatonin, which causes drowsiness. Light affects the biological clock in our brains that regulates circadian rhythm (a physiological function that may include mood changes when less sunlight is available in winter). SAD lights, also known as sunlight maps or light therapy lamps, produce light that imitates the sun's rays and can be purchased online.
consult a member of your wellbe health team for guidance
How can you prevent the onset of SAD?
spend some time outside every day, even if the sun is not shining.
if you experience SAD yearly, begin to use light therapy when fall starts, before you feel the effects of winter SAD.
eat a well-balanced diet to maintain energy
exercise regularly
stay involved with your social circle and regular activities in a safe manner
seek support from your wellbe team for tools to support you through SAD
This post was written by wellbe’s social worker + psychotherapist Meghan Menkes. If you’re struggling with Seasonal Affective Disorder, she offers counselling options to help you be well again. Book a complimentary meet and greet with Meghan here.