The beginning of a new year brings rejuvenation, goal creation, soul searching, and hope. New year, new you … right? Unfortunately, it’s not always that simple—the bleak winter months can make it hard to realize everything we set our minds to.
About 15 percent of Canadians report having seasonal depression. Does winter get you down? It doesn’t have to; there are plenty of simple strategies to help mitigate the effects of the season’s gloom.
What causes winter depression?
Seasonal affective disorder (aptly referred to by the acronym SAD) is a yearly recurring form of depression that usually coincides with the onset of fall and ends around spring. The loss of natural light impacts our circadian rhythms; our bodies produce more melatonin and less serotonin, reducing our energy levels and overall feelings of happiness.
What are the symptoms of SAD?
Some symptoms of winter-onset SAD include the following:
- oversleeping
- craving more carbs; overeating
- weight gain
- irritability
- trouble concentrating
- feelings of hopelessness and guilt
- loss of interest in social activities
- negative thoughts
Who is most vulnerable?
Women and girls are disproportionately more affected by SAD than men and boys, likely due to hormonal differences and different social expectations. Onset of SAD often occurs in early adulthood.
How do we get out of our heads?
Exercise
Physical activity releases mood-boosting chemicals and, although it may be harder to feel motivated to get active, it’s perhaps even more crucial this time of year when the body is deprived of happiness chemicals dopamine and serotonin.
Socialize
Socializing is another key factor. Connecting with others can greatly reduce feelings of isolation and stress and help us feel supported and loved.
Meditate
Meditation has been shown to diminish symptoms of depression and anxiety by shifting the brain away from negative thoughts, calming the mind, and changing how the brain responds to triggering situations.
Get more light
Light therapy uses a flatscreen device called a light box that emits a strong fluorescent light to mimic the effects of sunlight and, over time, restore natural circadian rhythms. Usually administered for 30 to 60 minutes every morning, most notice results within three to five days.
How do we affect SAD through diet?
Eat healthy whole foods
It’s important to maintain a balanced diet of high-quality foods, like fruits, vegetables, and whole grains, that nourish us with vitamins, minerals, and antioxidants,
Supplement
Because there’s less sunlight in the winter, we get less vitamin D, a nutrient that plays a key role in the development of the happiness chemicals in our brains.
Probiotic supplements encourage the production of healthy bacteria in our gut, which produce serotonin that is then transmitted from the gastrointestinal tract to the central nervous system.
By Emilie Richardson-Dupuis
