Fighting against a pandemic and seasonal affective disorder, an excruciating double-jab!

BY JANIECE CAMPBELL

Ah – so long, summer! We made it to the final quarter of the year. Around this time, we are accustomed to preparing for the holidays. From Thanksgiving to Christmas, it is a familial affair full of food and fun. As the year wraps up, pumpkin spice lattes turn into eggnog, which will eventually turn into glasses of champagne while welcoming a new year. A season of ultimate celebration is drawing near!

Unfortunately, not everyone embraces these months in this way. In fact, many dread this time of the year.

The anguish of waking up at 6 a.m. to a midnight-dark sky. The pain of watching the sun set before you even have a chance to enjoy the day. The discomfort of naked trees as the once-vibrant leaves dwindle lifelessly from the branches. The bitterness of the cold air as it nips at your fingers. Now, all of that with a sprinkle of a global pandemic on top? It is guaranteed to leave you feeling down, unproductive, and unmotivated.

Sometimes, people may brush these feelings off as another case of the winter blues. However, they could be symptoms of an actual condition – seasonal affective disorder (SAD, no pun intended!).

SAD can be simply defined as a type of depression that is related to changes in seasons, typically beginning in fall and continuing through the winter months. According to the Mayo Clinic, signs and symptoms of SAD may include:

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy
• Having problems with sleeping
• Changes in your appetite or weight
• Feeling sluggish or agitated
• Having difficulty concentrating
• Feeling hopeless, worthless, or guilty
• Having frequent thoughts of death or suicide

For people who already experience these seasonal symptoms, it only seems to get worse with the weight of the COVID-19 pandemic accentuating the stress and isolation. For a season that is associated with bringing family and friends together, it is disheartening that there will be a lack of social interaction due to physical distancing protocols and an absence of gift giving due to a grim economy.

It is also important to take note of who is at risk for SAD. About 2% to 3% of Canadians will experience it in their lifetime. Another 15% will experience a milder form that leaves them only slightly depressed, but still able to live their life without major disruptions. People with seasonal affective disorder also make up about 10% of all depression cases. According to the Centre for Addiction and Mental Health (CAMH), risk factors for developing the disorder include but are not limited to:

• Women may be up to nine times more likely to be diagnosed than men.
• Young adults between ages 18 to 30 are at a higher risk than older adults. After the age of 50, SAD begins to decline.
• The rates of SAD can be dependent on geographical location, it is more common in people who live either far north or far south of the equator. Among Americans, about 9% who live near the Canadian border experience SAD symptoms, compared to just 1.5% of people in Florida.
• A family history of SAD or other forms of depression increases risk.

Whether you are suffering from SAD or a milder case of the winter blues amid this already gloomy year, it is not foreign to feel overwhelmingly bleak and lonely. Hang on tight, do not ignore these symptoms and find healthy ways to cope! It is time to take action over your mental health, and you can do so by:

1. Seeing a physician! There are several effective treatments made to alleviate symptoms including light therapy and medication.
2. Embracing a healthy lifestyle! Avoid the urge to overindulge in carbs and try to maintain a balanced diet. Exercise for at least 30 minutes daily, as it can increase serotonin and endorphins, which directly affects your mood. Try to normalize your sleep schedule by going to sleep and waking up at the same time daily.
3. Distract yourself and discover what brings you joy! Find a reason to put a smile on your face! Whether it is laughing at memes, video-calling your friends, or binge-watching a Netflix-series, push yourself to do something that makes you happy.