BY SIMONE J. SMITH
Curious. How have you been feeling lately?
Yes, you! How have you actually been feeling? This is an opportunity to truly embrace how you are surviving the winter months here in Toronto, Ontario, Canada. Let’s dig a little more; I want you to take a look at the list below and do a self-inventory. How many of these can you relate to? I want you to focus on currently, and maybe the last couple of months:
- Regularly feeling “down”
- Having low amounts of energy that make it difficult to complete daily tasks
- A loss of interest in activities that once brought joy and pleasure
- An abrupt change in sleeping habits: sleeping too much, or too little
- An abrupt change in eating habits: eating too much, or too little
- An overall feeling of sluggishness, or agitation
- Having a short temper
- Being irritated by little things more often
- Having trouble concentrating at work, or school
- Feeling guilty about things that are in no way your fault
Multiple studies show that when people are exposed to less sunlight (which we have been), they can develop certain mental health issues. It makes sense.
Seasonal affective disorder is a specific type of depression related to seasonal changes—recognized as a subtype of major depressive disorder “with a seasonal pattern.” A less severe form of the condition is known as “winter blues.”
Between 1 and 9% of the general population experiences seasonal affective disorder. Even though SAD is usually tied to the arrival of fall and winter, it can be diagnosed regardless of the specific change in season.
After daylight savings time ends in the fall, the amount of visible sunlight drops quickly. This affects your circadian rhythm, or internal 24-hour biological clock. If you have SAD, your circadian rhythm is especially sensitive to changes in daylight.
The circadian rhythm influences sleep cycles and hormone release. Sleep is closely tied to mental health. In one study, researchers found that because of sleep disruptions, patients with depressive disorders noticed a change in mood on the day of, or following, the daylight savings time change.
Research shows that less exposure to sunlight can cause: a drop in serotonin, emotional processing, pain processing, sleep, and other important functions. If you struggle with SAD, you may experience symptoms of depression as your serotonin levels decrease.
On the other hand, lack of sunlight increases production of another important chemical: melatonin. Melatonin is a hormone that causes drowsiness. Because melatonin responds to darkness, its production ramps up as daylight decreases. If you have SAD, you may produce too much melatonin. As a result, you can feel tired and irritable.
If you struggle with SAD, you may notice your symptoms start around the same time every year and continue until the seasons change again. For example, if you develop seasonal affective disorder every winter, you’ll likely notice symptoms begin to develop during the fall.
You’re more likely to develop SAD if you have certain risk factors, including:
- A history of depression: If you already have depression, your symptoms could get worse during winter.
- Family history of SAD: If you have relatives with seasonal affective disorder, you may be more likely to develop the condition.
- Gender: Studies show that women in their reproductive years are two to four times more likely to develop SAD, seemingly linked to female reproductive hormones.
- Location: People who live farther from the equator in northern latitudes (Toronto) are more likely to develop SAD. For example, 9% of people living in Fairbanks, Alaska were estimated to have SAD compared to 1% in Sarasota, Florida.
- Stress: As the seasons change, your obligations may change as well. You may face an increased workload as your company prepares for the holiday rush. You may face social pressure to participate in activities. Your mental health could be affected by these extra demands.
Fortunately, there are several ways to effectively treat seasonal affective disorder. Talk therapy, light therapy, medication, and lifestyle changes all have the potential to get someone feeling normal again:
- With talk therapy, you typically meet with your therapist for about an hour each week for several weeks. Your therapist listens to your concerns and offers support. This can go a long way in helping you manage difficult emotions.
- Light therapy involves specially designed lamps or “light boxes” that contain fluorescent light bulbs. You typically sit in front of a lightbox for 30 to 60 minutes daily, first thing in the morning.
- Prescription medications, such as selected serotonin reuptake inhibitors (SSRI), can be an important part of a treatment plan for seasonal affective disorder. SSRIs work by increasing serotonin levels in the brain.
There are other steps you can take to alleviate the symptoms of seasonal affective disorder.
- Get plenty of exercise: Exercise releases endorphins that elevate mood. If you exercise during the day, you may also be exposed to additional sunlight, which can help your symptoms.
- Get plenty of sleep at night: Sleep is directly related to your mood. If you get enough sleep every night, you should feel better in the morning. Try to go to bed and get up at the same time every day. That way, you can put your body on a firm sleep schedule.
- Visit a sunny location: If you travel during the winter, you may want to head closer to the equator. That way, your days will get longer, and you’ll get more sunlight.
- Eat a healthy diet: If you eat a lot of natural foods packed with vitamins, minerals, and lean protein, you may be able to reduce inflammation throughout your body.
- Spend plenty of time with family members and friends: If you spend time talking to other people, you might notice your mood start to change. Connecting with others, including a therapist, can go a long way toward helping you improve your mental health.
REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5623526/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
https://www.liebertpub.com/doi/10.1089/act.2008.14608
https://www.sciencedirect.com/science/article/abs/pii/S0306987704004013
https://journals.lww.com/epidem/Fulltext/2017/05000/Daylight_Savings_Time_Transitions_and_the.7.aspx
https://pubmed.ncbi.nlm.nih.gov/31299439/
Stay in the loop with exclusive news, stories, and insights—delivered straight to your inbox. No fluff, just real content that matters. Sign up today!
