How to Cope With Seasonal Depression (No Matter How Dark and Gloomy It Is!)
Seasonal depression, also known as seasonal affective disorder (SAD), impacts about 2-3% of Canadians. However, it's estimated that another 15% of Canadians will experience a milder form of SAD symptoms. Those who live in the northern part of the country have a greater likelihood of experiencing such depression than those who live closer to the equator.
If you experience this kind of winter depression, therapy can help. At Boreal Therapy Collective, we treat everything from mild winter blues to more severe forms of major depressive disorder, and we are here to help support your mental health no matter the season. In addition to treating depression, we also specialize in treating anxiety disorders, obsessions and compulsions, and self-harm.
Understanding the Symptoms of Seasonal Affective Disorder
Winter-onset SAD symptoms typically include:
feeling sad most of the day
persistent fatigue and low energy
sensitivity to rejection
hypersomnia (oversleeping)
cravings for starchy and sweet foods
weight gain
increased irritability
Like major depression, these symptoms may range from being mildly distressing to incredibly debilitating. However, the symptoms tend to dramatically improve once there's more bright light, which usually happens in the early spring.
Major depressive disorder, on the other hand, is a chronic mood disorder that consists of major depressive episodes that are not connected to seasonal patterns.
Coping With Seasonal Depression
It can be hard to feel optimistic during the dark winter months. Some people find it hard to take care of themselves when the cold days seem to drag on infinitely. Although the spring and summer months are never too far away, time often feels distorted when people are in the thick of depression.
Here are some important tips to consider implementing if you're experiencing seasonal depression:
Aim to Get Some Time Outside
As much as possible, even when there is less sunlight, try to spend some time outdoors during the daylight hours. This exposure to natural light may reduce SAD symptoms.
Of course, this suggestion is entirely contingent on safe weather. But if you can bravely bundle up and step out for just a few moments, you may find that having a dose of natural light therapy can significantly boost your mood.
Stay Connected to Friends and Family
It's common for people to isolate themselves from loved ones when they feel sad or depressed. But it's important to prioritize staying social, even if it's through text messages, social media, or video calls.
Try to lean on your support system during this time. Remember that many people feel sad during the early winter, even if they don't necessarily have depression, so you're certainly not alone in your struggles.
Prioritize Your Physical Health
Research shows that regular physical activity can boost your mood and improve your overall well-being. In addition, it may also support your immune system to work more efficiently, resulting in fewer sicknesses.
If it's too cold to exercise outdoors, shift your activity inside. Yoga, dancing, indoor cycling, or lifting weights all get your heart rate and can provide you with more energy throughout the day. Additionally, it's important to strive to eat well-balanced meals. While it's totally normal to indulge during the holidays, be mindful of how overeating may affect your mood.
Stay Consistent With Your Sleep Patterns
Many people with seasonal depression struggle with fatigue and oversleeping. While sleep can be an important part of self-care, seeking balance is important. Sleeping too much may exacerbate feeling tired, which can inadvertently reinforce a problematic cycle.
Instead, aim to go to bed around the same time each night and wake up at the same time each morning. Make sure that your sleep environment is optimized for rest: keep the room dark and cool and eliminate excess clutter.
Talk to Your Doctor or Psychiatrist About Medication
If you haven't had bloodwork in a while, now may be a good time to request labs. Research shows that about 1/3 of all Canadians are deficient in vitamin D. Vitamin deficiencies can affect your mental health, and your doctor may recommend certain treatments based on your specific healthcare needs.
Selective serotonin reuptake inhibitors (SSRIs) are the most common antidepressant medications used to treat depression, but there are many options available. Your healthcare provider can discuss the benefits, risks, and potential side effects with you.
Therapy for Seasonal Affective Disorder
While there's no identified method to prevent depression, it is possible to treat SAD symptoms and improve your well-being. If you struggle when the seasons change, you're not alone, and therapy can help you feel supported during this tender time.
Depression can be serious, no matter what season it is. At Boreal Therapy Collective, we specialize in helping children, teenagers, and young adults with various mental health conditions and other serious issues, including bullying, suicidal thoughts, school avoidance, and more. We offer a range of evidence-based talk therapy approaches, such as cognitive-behavioural therapy, solution-focused therapy, and narrative therapy, customized to your unique needs.
If you’re ready to start therapy with us, you can book your initial assessment here.
