It seems like summer has disappeared in the blink of an eye. One moment, I was lounging on a beach, enjoying the sun, and the next, I'm reaching for a sweater as the cool weather sets in.
You may have heard the saying about autumn: it’s the season where you wear a sweater in the morning and regret it by afternoon.
All these environmental changes can significantly affect your emotions.
As the cooler weather and shorter days approach, you might start feeling low. The sadness can disrupt your daily life and functionality.
Alongside these feelings, you may experience changes in your sleep and appetite, emotional dysregulation, and fatigue.
This phenomenon is known as Seasonal Affective Disorder (SAD), and you’re not alone if you are experiencing it. Approximately 2-3% of Canadians experience SAD, while up to 15% of the population experiences what's commonly referred to as the winter blues.
If you are experiencing symptoms of SAD, there is help available. Consider consulting a Canadian depression therapist for support.
What Is Seasonal Affective Disorder (SAD)?
To understand seasonal affective disorder, it's important to first understand what depression is.
Depression is a mental health condition characterized by a prolonged low mood and a diminished interest in daily activities, accompanied by various symptoms, including changes in appetite, sleep disturbances, coordination issues, and difficulties concentrating.
Unlike fleeting feelings of sadness, depression tends to persist and can impair your functioning.
SAD is a type of depressive disorder that manifests when an individual experiences depressive symptoms during a specific season, with symptoms alleviating during other seasons.
For most people, this typically occurs during the winter months, with symptoms alleviating as daylight hours increase.
Seasonal Affective Disorder Symptoms
SAD manifests differently in each individual, with varying symptoms and degrees of severity.
While some may experience symptoms in the winter and then have them subside in the spring, others may find their symptoms arise in the summer.
Regardless of when you experience SAD, common symptoms include:
Persistent feelings of sadness
Fatigue
Sleeping too much or too little
Eating too much or too little
Difficulty concentrating
Feelings of hopeless
Thoughts of death or a desire not to live
What Causes Seasonal Affective Disorder?
Currently, there is no singular cause identified for seasonal affective disorder, and more research is needed to pinpoint specific factors.
However, it is understood that a combination of factors can contribute to SAD, including:
Melatonin: A hormone in the body that regulates your sleep and mood. Melatonin levels typically increase in the darkness. Higher melatonin levels during the winter months can trigger sleepiness and depressive episodes.
Circadian Rhythm: The mental, physical, and emotional changes experienced in a 24-hour cycle can be disrupted by changes in light exposure. Reduced sunlight during the winter months might impair circadian rhythm regulation, leading to depressive episodes.
Serotonin: This neurotransmitter plays a crucial role in mood regulation. Lower serotonin levels are often associated with feelings of depression, which can occur more frequently during fall and winter.
Negative Thinking Patterns: Individuals who tend to experience stress, anxiety, and negative thoughts may be more susceptible to developing SAD.
Risk Factors for Seasonal Affective Disorder
A risk factor is anything that increases the likelihood of developing a condition. For SAD, both environmental and genetic factors contribute to the risk. Here are some of the risk factors for seasonal affective disorder:
Being a woman
Having major depressive disorder or bipolar disorder
A family history of depression or other mental health conditions
Residing far north or south, or at great distances from the equator
Vitamin D deficiency
Living in regions with prolonged cloudy weather conditions
Seasonal Affective Disorder and Neurodivergence
Neurodivergent identities reflect how individuals interact with the environment differently due to variations in specific brain areas.
Seasonal Affective Disorder is a neurodivergent identity, as those with SAD experience the world in a unique way. This condition also often co-exists with other neurodivergent identities, such as ADHD.
The changing seasons can influence mood, productivity, and energy levels, potentially exacerbating ADHD symptoms.
For example, inattention symptoms associated with ADHD may intensify during the winter months due to disrupted circadian rhythms, impacting focus and attention span.
Coping With Seasonal Affective Disorder
Treatment for seasonal affective disorder varies by individual and may include a combination of medication, psychotherapy, phototherapy, or lifestyle modifications.
Neurodiversity-Affirming Therapy or Coaching
SAD impacts everyone differently. For some, day-to-day functioning remains manageable, while others may find their depression severely debilitating.
If you are experiencing depression, a depression therapist can provide the necessary support.
Blue Sky Learning embraces a neurodiversity-affirming approach, allowing therapists to work with you to understand your unique challenges and strengths. This collaborative effort helps you accommodate your needs and design an environment that fosters well-being.
Blue Sky Learning also offers 20-minute free consultations. Use this how-to guide to prepare for your consultation.
Additional Strategies
Request Accommodations:
Accommodations are changes to the environment, equipment, or formatting that help disabled individuals thrive.
Protected under disability and human rights legislation, such as the AODA in Ontario and the ADA in the USA, these adjustments can be requested if you are facing challenges in the workplace or classroom.
Related: Neurodiversity in the Workplace
2. Increase Vitamin D Intake:
Vitamin D, known as the sunshine vitamin, is crucial for overall health. It supports bone health, heart function, immune system regulation, and neuromuscular health.
Limited sunlight during the winter months can increase the risk of vitamin D deficiency. Consume foods rich in vitamin D, such as cereals, orange juices, milk, and fish, or consider taking vitamin D supplements and using a SAD light.
3. Utilize a SAD Light:
A sad light is a box that mimics natural sunlight, helping to stimulate the sunlight that you miss during the winter.
The light can encourage your brain to decrease melatonin production (which promotes sleep) and increase serotonin levels (which improves mood).
4. Engage in Joyful Activities:
Isolating yourself during the winter months can lower your mood. It may take your mind some time to adjust to the transition from the summer to the fall.
Consider taking proactive steps to help your mind transition from summer to fall by participating in enjoyable activities, such as connecting with friends, going for nature walks, or volunteering in the community.
Establish a Routine:
SAD can disrupt sleep patterns and appetite. By developing a consistent schedule around these daily life activities, you can improve your sleep and appetite, potentially alleviating other SAD symptoms.
6. Set Realistic Expectations:
Neurodivergent individuals often navigate a world designed for neurotypicals, which can be exhausting.
During fall and winter, and especially around the holidays, you may feel pressure to meet unrealistic expectations. Instead, aim for achievable goals to avoid feeling inadequate or falling into a depressive cycle.
7. Acknowledge your Feelings and Practice Self-Kindness
Self-compassion, a concept pioneered by Dr. Kristin Neff, involves treating yourself as you would treat a friend in a similar situation.
If you’re experiencing sadness, acknowledge your feelings of sadness, allow yourself to feel them, and offer comfort to yourself. Use an affirmation like, “I have gotten through this before, and I will get through this again.”
8. Build a Supportive Circle:
Your mood is significantly affected by feelings of connection. If you are experiencing seasonal affective disorder, consider surrounding yourself with supportive individuals who can listen when you need to talk or help you create a safety plan during times of crisis.
9. Incorporate Self-Care Practices:
Prioritize your mental health by engaging in daily self-care activities to improve your mood and reduce symptoms of seasonal affective disorder. Activities may include:
Regular exercise
Listening to music
Daily nature walks
Practicing self-compassion
Meditation
Connection with others
Book a Free Consultation with Blue Sky Learning
If you're reading this blog and you suspect that you or someone you know is experiencing symptoms of seasonal A
affective disorder, know that support is available.
Coping on a daily basis can be challenging, but therapy or coaching can be a valuable step forward. To begin your journey, book a free 20-minute consultation with a member of the Blue Sky Learning team by emailing hello@blueskylearning.ca or by following the link below.
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