Are You Feeling SAD?: Coping with Seasonal Affective Disorder
As winter gets closer and daylight hours decrease, many people feel the effects of Seasonal Affective Disorder (SAD). This mental health condition is a type of Depression that often occurs during the fall and winter months. Symptoms people experience include low energy, increased sleep, changes in appetite, and feelings of hopelessness. In order to cope with SAD, it’s important to learn the science behind it and understand how it affects mind and body.
Understanding SAD
Seasonal Affective Disorder is more than just “the winter blues”. It’s a type of Depression that follows a seasonal pattern and primarily affects individuals during the shorter, darker days of the fall and winter. The exact cause of SAD isn’t fully understood, but several factors contribute to an onset, including:
- Disruptions in your biological clock (circadian rhythm) due to decrease in sunlight.
- Drops in serotonin levels (a brain chemical
)that affects mood, caused by reduced sunlight. - Seasonal changes in melatonin production, which plays a role in sleep patterns and mood.
How to Know if You are Struggling With SAD
Some of the common symptoms of SAD include:
- Persistent low mood
- Loss of interest in usual activities
- Low energy levels
- Changes in sleep patterns (usually oversleeping)
- Changes in appetite (craving carbohydrates)
- Difficulty concentrating
- Feelings of worthlessness or guilt
If you notice these symptoms, it would be a good idea to speak with your healthcare provider, like a family doctor or nurse practitioner. They may be able to determine if you’re experiencing SAD or something else and recommend treatment options.
Tips to Cope With SAD
In addition to medical treatments, there are several other things that individuals can do to cope with SAD, including some lifestyle habits and self-management strategies.
- Light Therapy: One of the most effective treatments for SAD is light therapy, which involves sitting near a light box that mimics natural sunlight. Light therapy can help reset your biological clock and boost serotonin levels. You can borrow one for free at RRC Polytechnic here. Permanent light therapy stations are also available on a first-come, first-served basis at the Exchange District and Notre Dame Campus Libraries.
- Maintain a Routine: Establishing a regular routine can help manage symptoms of SAD. Fortunately, having a class schedule can help build that routine. It’s also important to try and wake up and go to bed at the same time every day – yes on the weekends too, if you can. Consistency can help regulate your biological clock.
- Stay Active: Regular physical activity can improve mood and energy levels. Remember that Campus Well-Being has a lot of free programs to offer to RRC Polytech students and employees. From fitness classes and intramural sports to yoga and dance classes. Although it may feel challenging to get started, making a schedule can help maintain a commitment.
- Get Outside: Spending time outdoors, even on a cloudy day, can help increase exposure to natural light. Aim for at least 30 minutes of time outdoors. You can go on a walk or simply sit and read a book outside!
- Eat a Balanced Diet: Nutrition plays a key role in our mental health, especially when we are craving carbohydrates during the fall and winter. Focus on fiber rich and nutritious foods like fruits, vegetables, and whole grains, but don’t deprive yourself of a treat every once in a while.
- Connect with Others: Social support can be crucial if you experience SAD. There are so many opportunities on campus to connect with others and Campus Well-Being in particular hosts many different events that can encourage you to get out there and socialize. Subscribe to the blog or follow us on Instagram to stay up to date.
- Manage Stress: Practicing stress-reducing techniques such as meditation, deep breathing, or progressive muscle relaxation can be helpful. You can find guidance on Mindwell if you sign up for free! These practices can help manage the stress that can otherwise worsen SAD symptoms.
- Seek Professional Help: If your symptoms are severe of you are finding it difficult to cope, don’t hesitate to seek help from a mental health professional. You can reach out to RRC Polytech Counselling Services or to your Campus Mental Health Specialist, Fizza, to learn about other resources that can help you.
You Can Do It!
Coping with SAD is challenging, but by implementing these strategies, you can help manage the symptoms and improve your overall well-being during the winter months. Remember, you are not alone and there are resources and people ready to support you! Stay connected, stay active, and take care of yourself.
If you are interested in learning more about how to cope with SAD, the Canadian Mental Health Association (CMHA) will be joining us on November 28th from 12:00 to 1:00pm for a Lunch & Learn session. You can register here!