Community News
It’s okay to feel S.A.D., living in Canada makes it absolutely normal
BY SIMONE J. SMITH
As the northern hemisphere basks in the increasing warmth of the sun, there is a perceptible shift in our collective moods, particularly in Ontario where the clocks have recently sprung forward. The lengthening daylight hours and the gentle caress of the sun’s rays seem to have awakened a renewed sense of vitality and optimism.
The extra daylight not only extends our evenings, but also serves as a natural mood booster, infusing a sense of energy and positivity into our daily lives. As the province transitions into the brighter days of spring, the altered time brings about a subtle, but significant change in our routines, prompting a fresh perspective and a heightened awareness of the evolving season.
This shift in mood is a testament to the profound impact that the changing seasons and increased sunlight can have on our overall well-being, fostering a sense of rejuvenation and anticipation for the warmer months ahead.
There are good times ahead, especially when it comes to the weather and how it affects us, but some of us are still dealing with feelings that we have never experienced, especially if you are a new immigrant, or visiting Canada for the first time.
Seasonal Affective Disorder (S.A.D.) is a specific type of depression related to seasonal changes, and is recognized as a less severe form of depression known as the “winter blues.”
Between 1 and 9% of the general population experiences seasonal affective disorder. Even though S.A.D. is usually tied to the arrival of fall and winter, it can be diagnosed regardless of the specific change in season.
There are numerous studies that show that when people are exposed to less sunlight, they can develop certain mental health issues. It makes sense; think about how good you feel when you go away on vacation to a sunny warm place. Hold that thought and remember that feeling; it is much better than having to deal with gray skies, slushy roads, and the blistering cold winds of the North.
Unsure if you have been experiencing S.A.D.? Some of the most common signs and symptoms of seasonal affective disorder include:
- 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
It is also important to know that you are more likely to develop S.A.D. 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 S.A.D., seemingly linked to female reproductive hormones.
- Location: People who live farther from the equator in northern latitudes are more likely to develop S.A.D.
- 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. Understand that your mental health could be affected by these extra demands.
After daylight savings time ends in the fall, the amount of visible sunlight can drop quickly, and at the beginning of this winter, people living in Ontario experienced this. This affects your circadian rhythm, or internal 24-hour biological clock. If you have S.A.D., your circadian rhythm is especially sensitive to changes in daylight.
Your circadian rhythm influences your sleep cycles and hormone release. Sleep is closely tied to mental health, and 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.
Did you know that when you’re exposed to sunlight, light passes through your eyes and strikes your retina? This creates a signal that travels to your brain, causing it to produce serotonin, a neurotransmitter involved in mood. Deprived of sunlight, you may receive less of this vital chemical messenger.
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 S.A.D., 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. Melatonin responds to darkness, and its production ramps up as daylight decreases. If you have S.A.D., you may produce too much melatonin. As a result, you will feel tired and irritable more often during the winter months.
During these times, the best thing to do is increase your exposure to sunlight; when it is sunny outside, go for a walk during peak hours (11:00 am – 1:00 pm), or at sunrise. This might help reduce your symptoms of depression. It’s important to discuss your symptoms with your healthcare provider, so they can suggest lifestyle changes and potential treatment options.
REFERENCES:
https://journals.lww.com/epidem/Fulltext/2017/05000/Daylight_Savings_Time_Transitions_and_the.7.aspx
https://pubmed.ncbi.nlm.nih.gov/12480364/
https://pubmed.ncbi.nlm.nih.gov/31299439/
https://www.sciencedirect.com/science/article/abs/pii/S0306987704004013