“I’m not just sad” is a common thought many people in Canada have as the winter months approach. Seasonal Affective Disorder, SAD, is a form of depressive disorder that affects people as the weather changes.
It consists of a persistent low mood brought on by the changing seasons – and should not be confused with the casual winter blues. Usually occurring in the winter months as days become shorter and darker, SAD can have a severe impact on your mood and functioning.
As always, If you experience intense or prolonged symptoms, such as feeling continuously depressed, having low energy, or losing interest in activities you usually enjoy, it’s always best to talk to a healthcare professional.
For some, SAD is brought on by the dreary aesthetic of the seasons and for others it is triggered by the physical cold weather and lack of sun. The shortening days also mean less social and physical activity, which can also contribute to feelings of isolation. Here are a few ways that can help soothe the discomfort and enjoy the winter a little more:
Let a little light in
The American Psychological Association notes that the first line of treatment for SAD is daily light therapy. Having frequent exposure to sunlight-like light during the months where symptoms are worse is shown to help relieve symptoms. A simple lamp like this one might do the trick.
Get active
Exercise is often recommended for those who suffer from persistent low moods because humans are not built to be sedentary – being active helps release neurochemicals in our brains necessary for improving mood. Try going to a free Ryerson fitness class or fit going to the gym into your schedule! There are also plenty of indoor fitness activities to do to get out of the house, such as yoga and rock climbing. Bonus points for being active doing a fun outdoor winter activity like hiking or snowboarding, since it might help to get excited about the season.
Go outside (with mitts, of course)
Spending time enjoying the outside during the winter can help, but since it is so cold and we still have our school work to do, our indoor time should be enjoyable too. If you spend most of your time in a dark dorm room, this could be influencing your mood by its dreariness alone. Making your room enjoyable by creating a warm and cozy space can help you relax and enjoy being inside. Since we spend a lot of time indoors in the winter, taking up a fun indoor hobby can help make the indoor time fly by. Things like writing, arts, crafts, knitting, cooking, or reading can get you excited to cozy up inside.
Change your sleep schedule
What is frustrating about the winter is that it is easy to fall into a routine where we live entirely without sunlight. Especially as students, we like to sleep in and stay up late working. Since the sun sets so early, if we wake up late we shorten our hours of daylight significantly. Setting an alarm and getting up earlier in the morning than you usually do can give you more daylight and make the days seem a bit longer.
Reach out for help
Lastly, like any mental health condition, it is always valuable to speak to a professional. Counselling, self-help books, and therapy can all assist you on the road to feeling better. We all deserve to have a great winter and enjoy this season that has so much to offer.