How to Combat SAD!(Seasonal Affective Disorder)
It’s that time of year again! The leaves are changing, the kids are back in school, and everything seems to be pumpkin spiced. Along with the changing seasons comes the changing weather. As the outdoors begin to get cooler, darker, and rainier, we spend more time indoors binge-watching TV, sleeping in, indulging in comfort foods. The seasons and weather impact what we do and how we feel, which is why most of us prefer indoor activities during the fall and winter seasons. Some of us may notice that our mood is affected by the weather, and on those dark, cloudy days, it can be harder to get out of bed or feel happy.
If this relates to you, you are not alone. According to the Canadian Mental Health Association (2013), about 17% of Canadians feel low during the cloudy, rainy months. This is due to Seasonal Affective Disorder (SAD), a form of depression that occurs at certain times of the year but specifically between September and May.
How does SAD happen? It is thought that the lack of sunlight creates a change in the chemicals in our brain, specifically serotonin, which is responsible for regulating our mood. Additionally, because it is darker, it can signal to our brain that it’s time to sleep, which can cause an increase of melatonin in our brain, which is responsible for regulating our sleep/ wake rhythm.
How Do I Know If Seasonal Affective Disorder affects me?
-I feel sad, moody, or anxious
-I feel tired or slowed down all the time
-I’ve lost of interest in work, friends, or other things I used to enjoy
-I’m craving “comfort foods” like bread or pasta
-I’m having trouble concentrating
-I’ve been experiencing changes in my sleep, such as sleeping too much or not enough
The way to lessen the effects of SAD includes increasing our light exposure. This may look like:
-Spending more time outside during the day, such as going for a walk
-Opening the curtains or blinds during the day
-Rearranging the space you are in to allow more sunlight to enter
-Arranging office/household furniture so you can sit close to a window
-Adding lamps into your space
-Using a SAD Lamp
-Resisting the urge to sleep in until late in the day
Counselling can help with Seasonal Affective Disorder by helping us understand how SAD affects us as individuals and helping us cope with the effects that come about during this time of year. It can also be useful in helping us to look at our thoughts, feelings, and behaviors and how they influence our mood and can aid us in creating strategies for making changes in these areas. Also, being able to talk to someone who can empathize and listen to us can be beneficial.
References:
Canadian Mental Health Association. (2013). Seasonal Affective Disorder. Retrieved September 20, 2020, from https://cmha.bc.ca/documents/seasonal-affective-disorder-2/
