Chasing Away the Winter Blahs
- Linda Andersen
- Oct 29, 2024
- 4 min read
As I write this, it's fast approaching that time of year again (in Canada) when we turn our clocks back.
Yep, the end of Daylight Saving Time until next spring. Sure, you get that glorious extra hour of sleep, but it often means having to drive to work in the dark and even home again at the end of the day. And if you work in a building without much access to light, you can go for months feeling like you're living in a closet. It can be hard on the psyche, but also hard on the body.
Seasonal Affective Disorder (SAD) is a type of depression that's related to the changing seasons and therefore symptoms start and end at the same time of the year. SAD affects up to 15% of Canadian adults to some degree and is often seen in people who have a close relative with the disorder. Symptoms can range from feeling slightly blue and tired to severe depression and fatigue that can have a serious impact on daily life (although this extreme is less common). Because people in more northern countries are more likely to experience these symptoms, it's thought that the lack of sunlight they're exposed to is a probable cause of the disorder.
If you're one of those 15% who just can't get going all winter, you're very likely wondering what the heck is happening to your brain to make you feel this way.
SAD has been linked with chemical changes in the brain prompted by fewer hours of exposure to sunlight in the winter months. But people without a SAD diagnosis can definitely experience mild depressive symptoms during the winter. Two brain hormones, melatonin and serotonin, are busy making sure your internal clock is keeping proper time. This is your brain maintaining your circadian rhythm, which runs on a 24-hr cycle, and basically controls when you get sleepy and when you wake up. These two hormones counteract each other by being produced at alternating times of the day.
Melatonin, the hormone that helps you sleep, starts to increase in the brain during the evening, which then triggers drowsiness. But for people with SAD, the fewer hours of daylight in winter causes a delay in the normal drop of melatonin in the morning, which doesn't appear to happen in people without the disorder. Furthermore, that extra hour from daylight saving time in the fall can cause the circadian rhythm cycle to get out of sync and the melatonin/serotonin imbalance can actually make it difficult to get a good sleep. If you're considering taking a melatonin supplement to regulate your sleep cycle in the winter months, the research doesn't support it for relief of SAD, although it does provide benefit for some people without SAD.
Serotonin, the feel-good hormone, is stimulated by light and levels are increased in the morning. At the same time, melatonin levels are starting to drop, encouraging a wakeful state. This normally resets the circadian rhythm. However, serotonin is generally under-produced during winter months, contributing to the hormone imbalance, and this can trigger the 'blahs'.
What Can You Do?
A good first step is to take advantage of real sunlight as often as you can, which is also a great way to increase your Vitamin D levels. Living in a coastal state or province (which are notorious for months of overcast weather) can make that difficult, so you may need to consult your doctor to see if you need a Vitamin D supplement. It should be noted that while many people with SAD have low blood levels of Vitamin D, the research is still on the fence about the benefits of Vitamin D for treatment of SAD.
Getting consistent, regular exercise is one of the best natural mood-regulators, increasing levels of serotonin, endorphins and many other beneficial brain hormones. Additionally, numerous studies tout the positive effects of exercise on cognition, helping you think more clearly, boosting your memory and reducing stress...all of which can reel you in from the blahs. Of course it goes without saying here that the more exercise you can do outdoors, the better. And if being outside just doesn't work for you, get into the gym. The benefits of a good HIIT workout or even some weight training are so rewarding.
Light therapy lamps or boxes can be an effective solution for mild SAD symptoms because the specific wavelength of light stimulates the mood-regulating centers of your brain. In these regions, serotonin is elevated, uplifting both your mood and energy. If you decide to go this route, be sure you're getting the right product. The light should ideally be at least 10,000 Lux and should NOT emit any UV light. It should be placed 12 to 18 inches from your face, and you should not look directly into the light. 15 to 60 minutes a day, first thing in the morning, is recommended. (I started with 15 minutes and progressed to only 30. From personal experience, too much time with the light box can disrupt your sleep, so be sure to start off slow!)
Amazon sells many light therapy lamps/boxes that meet the standards for SAD treatment, at a reasonable cost.
Finally, make some time to feel grateful. Studies show that people who express gratitude are less likely to be depressed, so if making a Happiness List is what it takes to fight the blues, then give it a try. During times of stress or depression, it can be incredibly beneficial to write down the things that make you happy or give you pleasure, and then refer to your list daily. These things might be as profound as the incredible support community you have, or as basic as recognizing that you have a roof over your head and enough food to eat.
If these first-step methods aren't effective at lifting you out of a mild , then you should definitely consult with your doctor about medical treatments such as prescribed medication or Cognitive Behavioral Therapy (CBT).
SAD resources for further reading:
Comments