SAD is REAL
As the color in my world begins to fade and the daylight becomes more scarce, I struggle to keep my mood afloat.
My glorious summer has come to an end, and the trees that I so adore are going into hibernation.
I have seasonal affective disorder.
My SAD started when I was eighteen years old but it has only been a few years since I found out about how the season change affects me.
Do you feel the difference between winter and all of the other seasons of the year?
If you have a chronic illness, you most definitely feel the difference physically, it’s unquestionable, but what about mentally?
It’s very common for people to feel the difference of winter mentally because there are such obvious repercussions from having much darker, shorter, colder days.
But do you feel it slightly, or do you notice it encroaching in on every day?
Do you feel the lack of motivation, the lack of interest in your normal hobbies, or maybe you have more unbalanced emotions than normal, and maybe even the start of depression?
If you find yourself agreeing to all of those questions above, then I hope you’ll find this post interesting and helpful.
This blog post covers all of the symptoms of SAD, or what’s more commonly known as the ‘winter blues’, and what you can do to ease the effects of it.
What is SAD?
SAD stands for Seasonal Affective Disorder.
It is a type of depression that affects people when the days are shorter in the fall and winter.
SAD is responsible for low mood, reduced interest in normally pleasurable activities, decreased concentration, oversleeping (often an increase of four hours or more each day), low energy and fatigue, and sometimes depression.
Weather changes and sun exposure affect your mood and outlook. A sunny, bright day can make you feel happy, energetic, and upbeat, while a cold, dark day can make you feel the lows of winter a little more strongly.
Most evidence suggests that it arises from abnormalities in how your body manages its internal clock. Even though our bodies are built with an internal clock that keeps us in sync with night and day, this clock is not always precise and relies on the intensity of sunlight to provide cues.
These cues originate in the retina. The retina creates signals that pass through the optic nerve to the brain, activating chemical changes in the body.
One of the main chemical changes is the regulation and suppression of hormones: melatonin and serotonin. These hormones help control body temperature, hormone secretion and sleep, and is thought to play a major role in SAD. Melatonin is produced in an area of your brain during hours of darkness. Throughout the low-light months of fall and winter, people with SAD produce more melatonin than normal – enough to cause symptoms of depression.
Serotonin is a brain chemical that provides essential neuro-communication within our brains. It is thought to have an effect on many things, including mood, appetite, depression, and many others. Healthline.com has a great article on serotonin, if you’d like to know more.
SAD in Canada
SAD affects about 2 to 3% of the Canadian population.
Canadians are at an increased risk of developing SAD because of our geographical location. SAD is more common among those who live further away from the equator because of the decreased amounts of sunlight and hours of daylight during the winter.
While SAD can affect some children and teenagers, it is most common in people between 20 and 50 years of age, particularly in women. Although the precise cause of SAD is unknown, genetics and age may be factors.
If you’ve noticed a distinct downshift in your mood at a certain time of the year, and it’s following a pretty regular seasonal pattern, you may want to read more about it and talk to your doctor.
Other Depression Symptoms To Watch For:
Very low energy
Feeling sleepy a lot
Isolating yourself more than usual
Craving carbs/weight gain
Foggy thinking/hard to concentrate
Always find immediate help if you have feelings of severe depression, hopelessness, and/or wanting to harm yourself.
For more information, you can refer to this article.
Defeating SAD with a Healthy Mindset
There is no way to prevent SAD, but taking the following steps can help you manage it:
Change your scenery. Plan a getaway to a sunny destination.
If travel isn’t possible, socializing can be beneficial. Make a point of connecting with people you enjoy spending time with. Interacting with others boosts feelings of well-being and decreases feelings of depression.
Put your health first. Ensure you get sufficient rest and relaxation time. Be physically active. Aim to move your body daily and choose nutrient-dense foods for every meal.
Stay on track.Keep your goals closer and your dreams closer. What are your priorities for the day? The week? The month? Having a routine and a handful of established habits can greatly help your mind focus on the positive. Improve your thoughts and your mood will follow.
Maintain a positive outlook. Spring is just around the corner.
Just a reminder that you are loved.
You matter.
And your mental health matters.
With love,
Tatiana