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Got the SADs? Here's what you should know about seasonal affective disorder.

Updated: Nov 15


Illustrated image of a person with a sad expression looking at the scene outside their window while it's raining.

What is Seasonal Affective Disorder?


Have you noticed changes in your mood and general well-being with the change of the seasons? For many people the changing of the seasons has a significant impact on their mental health. Seasonal Affective Disorder (SAD) is a type of depression that occurs at the same time annually. It is estimated that approximately 15% of Canadians will report a mild case of SAD each year, while 2-3% will report more serious symptoms. Symptoms include (but not limited to):


  • Feeling despair

  • Changes in weight

  • Loss of appetite

  • Loss of interest in activities

  • Trouble sleeping

  • Irritability

  • Fatigue

  • Thoughts of suicide/self-harm


With the clocks falling back an hour over the weekend, a phenomenon that many people experience each year, we find ourselves even more vulnerable to the significant impact that seasonal changes can have on our mental and emotional health. This time shift can disrupt our sleep cycle, leading to difficulties in falling asleep or waking up at the desired times. The abrupt change in our daily routine can throw off our internal body clock, which is finely tuned to the natural light and darkness of the day. As a result, we may feel groggy or lethargic during the day, struggling to maintain focus and productivity.


The Important Role of Sunlight


Moreover, with fewer daylight hours available, our exposure to natural sunlight decreases, which has been shown to play a crucial role in regulating our mood. Sunlight stimulates the production of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. When daylight diminishes, many individuals may experience a dip in their mood, leading to feelings of sadness or irritability. This lack of sunlight can also result in a deficiency in vitamin D, which is essential for maintaining not only physical health but also emotional stability.


In addition to the effects of reduced sunlight, the colder and often harsher weather conditions can lead to decreased activity levels. The inclination to stay indoors can result in a more sedentary lifestyle, which is counterproductive to our overall mental health. Physical activity is known to release endorphins, often referred to as "feel-good" hormones, which can help alleviate symptoms of anxiety and depression. The combination of less movement and reduced exposure to sunlight can create a perfect storm for emotional and mental distress, highlighting just how significant the influence of seasonal changes can be on our well-being.


Given these challenges, it is no wonder that many individuals feel overwhelmed by the seasonal shift, experiencing a range of symptoms that can affect their daily lives. Recognizing these patterns and understanding their implications is the first step toward addressing them effectively. Taking proactive measures to mitigate these effects is essential for maintaining a healthy emotional and mental state throughout the changing seasons.


Ways to Manage SAD Symptoms


Here are some effective strategies to manage your symptoms:


  • Plan a variety of outdoor activities for the season. This will allow you to enjoy sunlight and nature, which can help reduce stress hormones.

  • Keep curtains open during the day

  • Consider taking a short trip to a place with a warmer, sunnier climate

  • Maintain a balanced diet

  • Ensure your sleep environment is comfortable by controlling the room's temperature and noise levels, and using supportive bedding

  • Consider therapy to help manage distressing thoughts and feelings related to SAD

  • Consult a doctor for more severe symptoms, particularly if there are existing vulnerabilities to depression.


If you would like to discuss your therapeutic needs, and would like to explore the possibility of starting therapy, feel free to contact Heartspring Therapy by calling 416-688-5274, or by booking a free initial consult at heartspringtherapy.ca/book-online. 


If you are having thoughts of suicide or self harm, or having strong urges to harm someone else, please contact 911, a crisis line, or go to the nearest hospital. You may also contact the Mental Health distress line by dialling 9-8-8.



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