It happens every year when we change the clocks back and always seems to get better with brightness of spring. Some of us are very aware of our winter blues, and others just tend to feel sluggish but brush it off. What is Seasonal Affective Disorder and how do I know if I have SAD?
Seasonal Affective Disorder
SAD is officially classified in the DSM-V (Diagnostic Manual of Mental Disorders-5) as a seasonal mood disorder along the depression spectrum. The main driving force is the change (or lack of) in sunlight over the winter months. Light helps to regulate our brain’s serotonin – the neurotransmitter responsible for regulating mood and happiness. When our eyes receive less light, the brain signals to release more of a protein (SERT) that removes serotonin from its active area. With less active serotonin, we can often feel sluggish, unmotivated, and depressed. Read about the Science Behind Seasonal Affective Disorder.
Anyone can be SAD
Anyone of any age can experience Seasonal Affective Disorder. It tends to be most prevalent in individuals with pre-existing mood disorders and tends to peak in January and February. However, many people are aware of their mood changes as early as September and can last until May. Women are more likely to experience SAD and the risk increases the further we live from the equator. Living in Canada puts us at greater risk of SAD, because of our lack of sunlight and tendency for lower vitamin D levels. Read about the link between vitamin D and brain health here.
The SAD Spectrum
Some people are very aware of the changes in mood that come with seasons. Many others know that they feel down in winter, but maybe attribute it to other factors that come with cold weather (lack of outdoor hobbies, lack of movement, 2021 pandemic lockdown, etc). The reality is that many of us fall somewhere along a spectrum of SAD, which means we can experience a wide range of symptoms at different intensities. Whether you experience SAD or not, look for these signs in yourself and your close family members:
- darker days make you feel drowsy and less energetic
- you feel tired earlier in the evening and need more sleep overnight
- you can sometimes feel down, irritable or emotional and don’t always know why
- cravings for sweets and comfort foods have increased
- weight gain despite no other changes in diet or exercise
- loss of motivation for activities previously enjoyed
- difficulty with focus and concentration at work – brain fog!
- feeling like you want to withdraw socially
SAD Support for Adults and Kids
The best management of Seasonal Affective Disorder comes from maintaining a regular routine. Do everything you would do in summer – sleep, eat and exercise at the same times every day. Use light therapy to help regulate the brightness of your home, and use the lights to control your own sunset and sunrise.
Dietary choices play a huge role as many of us tend to lose motivation and opt for takeout. This only becomes a vicious cycle of weight gain, less motivation to cook and feeling more down. Meal prep as often as you can always have food prepared for the inevitable days that you will not want to cook.
Make winter your favourite season. Find a hobby that you can only do in winter and make it exciting! In our 2021 pandemic winter, skiing and skating are not available to us. What about a winter hike? An indoor winter garden? A room of your home that needs redecorating? Inspiration can be all around you, if you are open to seeing it!
Additional Support for SAD
For those of us on the upper end of the SAD spectrum, support can be very helpful in making it through the winter months. Mood balancing herbs, nutraceutical supports for brain health and supplements to encourage sleep can all be part of a SAD plan. Read about the 5 key Nutrients for Mental Health.
When should you get started? The sooner the better! Naturopathic support is best implemented in advance of the winter season, but can always be helpful in the moment or the middle of the season. To find out the best way to manage your family’s winter blues, book a session today!