Winter Weather, Going Through the Motions and Getting out of that Head Space
Although I know that seasonal affective disorder (SAD) can be experienced by anyone in any area, I know that it is experienced by many Canadians during the winter season. Seasonal affective disorder, which the Mayo Clinic details as being "A type of depression that's related to changes in seasons - SAD begins and ends at about the same times every year." I think of SAD as being hell, but that's just my mindset.
Credit: Anahana Wellness
The interesting thing about this disorder is that it can affect people at a variety of times in the year. SAD is mostly experienced by those affected in the winter months. Is it found that "15% of Canadians" deal with the disorder in the winter. This can be due to the changes in exposure that occurs when the winter months role in. One main reason why this might happen is because of the decrease of Vitamin D that Canadians receive in the winter. Centura detailed this as "Vitamin D is thought to be a contributer to seasonal affective disorder because serum vitamin D levels tend to be lower when people have less exposure to sunlight and clinical studies has found that vitamin D levels are lower in depressed individuals." In addition, vitamin D levels can affect the amount of serotonin and dopamine that are produced in the nervous system. This means that less happy hormones are produced.
Credit: The Nessie
Another reason why many Canadians might experience seasonal affective disorder could be due to the decrease in the amount of light that we see in the winter months. I find, especially when living in Southern Ontario, that the sun dips behind the clouds in mid October and likes to hide away until the spring. Even though there are the odd days where the sun might peak out and surprise us for a few hours, it's rare and I find everything to be gloomy. Especially in November. This could increase the risk of experiencing this disorder because "It's thought that SAD sufferers are affected by shorter daylight hours in the winter. They produce higher melatonin, causing lethargy and symptoms of depression." I think that this feeling of being tired all of the time is also highly experienced by university students. This can also be due to the amount of stress and school work, which affects habits that would battle the feelings of seasonal affective disorder, like getting a good sleep, eating well and exercising consistently.
An aspect of seasonal depression that I find interesting is that it can also be experienced by some in the summer. Though those who experience the disorder in the summer may have it because of the lack of sunlight exposure, those who experience it in the summer might have it due to too much sun. Too much sun can disrupt your circadian rhythm, which is the "Physical, mental and behavioral changes that follow a 24-hour cycle." Those who experience SAD in the summer might have it due to the increased amount of heat, which can make those anxious.
Credit: New York Times
So, how do you know if you experience it? Well, I realized it when I saw a pattern in which I would feel more tired and unmotivated in the later moments of the fall season. This meant mornings where it was harder to get out of bed and I was ready so crawl back into bed in the later afternoon. Or just do nothing for big gaps of the day.
Here are some symptoms of seasonal affective disorder (from the National Institute of Mental Health)
-Feelings of depression (for majority of the day)
-Unmotivated
-Changes in appetite
-Fluctuation of weight
-Anxiety
-Not sleeping enough/oversleeping
-Feeling tired, for most of the day
-Feelings of hopelessness
-Struggling to concentrate
-Withdrawing from friends and wanting to hibernate (I love bears because I too, wish to hibernate)
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Although I'm very lucky that the depression I experience is not debilitating, it's still sometimes hard to manage it. So, how do I manage it?
Here are some habits that I find helpful when I'm down in the dumps:
-Going for a walk
-Reaching out to friends and family
-Eating foods to fuel my body
-Self-care
-Yoga/working out
-Listening to (upbeat) music or podcasts
-Warm tea and coffee
[Recently, I have been listening to a lot more podcats about mental health and I've found that it has helped me feel more connected and more like myself. One specific podcast, Late Night Drives with Ellie Schnitt and Michaela Okland, coveres a variety of topics. This one was reccommened to me by a friend and I think that more teenage girls and women in their 20's need to listen to it.]
Credit: Chartable
When I started university, both my parents and I knew that when the winter months slowly rolled in, living in Ottawa (with the added stress of school) was for sure going to be even harder on that small part of my brain. So, my mom got me a light therapy lamp. Although I don't use it enough for it to be 100% effective, I have found it to be so helpful when I do use it. Many have found that light therapy helps them with their seasonal depression. At UOttawa we even have a light therapy room that students can book to use for studying.
Credit: The Family Handyman
All in all, seasonal affective disorder is a bitch to experience, but just know that you're not alone. I think that one of the hardest things about it is you don't even realize that you've slipped into a bad routine until you're deep in it. Sometimes, when I'm feeling the worst, I try to give myself a bit of grace but then I also rationalize my feelings and tell myself that I always feel better if I'm doing something productive. Some days that means literally just going for a nice walk or finally submitting that assignment. Then, you get to congratulate yourself on the little things. Life is so much better when you pat yourself on the back for small accomplishments.
And always remember that if you're experiencing high levels of these feelings, there are people to talk to. Here are some sources to talk to in the province of Ontario. Remember that you're not alone.
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