It’s November. In my part of the world that means it’s time for the delights of cozy sweaters, hot chocolate, and festive lights. Along with those pleasures come shorter days, a lot of grey skies, and some unpleasant weather (as I am writing this post, the skies are overcast, a cold mix of rain and snow is falling, and it is a generally miserable day weather-wise).
And, for a certain percentage of the population, it also means the onset of “Seasonal Affective Disorder” or SAD.
You may have heard of “winter blues” and it is not uncommon in the northern hemisphere to experience some form of winter “blahs” – you just know that you are likely to have a day or two where you feel unmotivated and decide to curl up with a blanket, some carbs, and binge on Netflix.
SAD is different. SAD is actually a specific subtype of depression. For the purposes of this post, we are discussing SAD that makes a winter appearance but please be aware that SAD can also occur in summer.
Seasonal Affective Disorder is not just a milder or lighter form of major depression (as some persist in believing). SAD is a subtype of depression that appears as a seasonal recurrence over at least 2 years (so you’ve noticed the symptoms appearing at the same or similar time of year for at least two annual occurrences).
It’s not enough to feel “down” or “blue” – if the symptoms you experience are disrupting your life (your work, your social life, your family life, your hobbies, etc…) then it’s time to seek professional help.
But how do I know? What are the symptoms?
Winter SAD Symptoms:
- lethargy and fatigue (low energy level)
- social withdrawal
- withdrawal from friends and family
- inability to focus or concentrate
- sadness, anxiety, and despair
- change in appetite with increased cravings for pastas, breads, pastries, sugary foods
- weight gain
- headaches
- irritability
- increased sleep
What can I do?
There are 4 main treatments for SAD which may be used independently or in conjunction with each other in various combinations.
- Medication
- Light therapy
- Psychotherapy/Counselling
- Vitamin D
As with any other illness, what works for one person may not necessarily work for another so an open dialogue with your medical and mental health care providers is important in finding the right treatment for you.
The good news?
With the right combination of treatments, you can combat SAD and enjoy the winter season.
