Already tired from the time shift? Me too. Here are ways to have a less gruesome winter
It is dark at 5 p.m. Need I say more? You wake up, it is dark. You get home from work, school, etc. it’s dark. There is such little daylight and yet there is so much to do.
Seasonal Depression, formally known as Seasonal Affective Disorder (S.A.D.), known also as the winter blues, affects everyone differently. This transition into winter time tends to be rough for everyone. Here are a few things you need to know about S.A.D, and how to keep your spirits up during this seasonal change.
S.A.D. is a form of depression typically associated with the decrease of daylight that happens in the late fall and early winter. The change is known to have an impact on both mood and energy levels. What causes S.A.D? It is hard to say conclusively, but many studies suggest there are many biological changes that can happen in the brain due to the lack of sunlight. One of the main changes associated with S.A.D is a disruption of the body’s circadian rhythm, the body’s ‘internal clock’, which leads to difficulties in adjusting to the diminished levels of sunlight. A dysregulated circadian rhythm can also disrupt people’s sleep patterns, as well as their appetite. Things that tend to worsen feelings of sluggishness and overall mood.
A popular and clinically recommended method of alleviating S.A.D. symptoms is light therapy. Light therapy requires a light box of at 10.000 lux (a measurement of light intensity). The idea is to then bask in the light for 30 minutes as soon as you wake up. The benefits of light therapy is that patients tend to show signs of improvement after a week with minimum side effects, compared to prescription medications. Although both prescribed medication, such as SSRIS (a type of antidepressant), and therapy have also shown to help alleviate symptoms of clinically diagnosed cases of S.A.D.
An important thing to keep in mind when using light-box therapy is light boxes are not regulated by a governmental agency. Be wary of light box options on Amazon or other online shopping platforms. Continuous exposure to poorly constructed lightboxes has the same harmful consequences as sun overexposure: such as increased risks of skin cancer and skin damage. Look for light boxes that are Canadian Standards Association (CSA) approved for use in Canada. This means the light boxes have been tested and certified by the CSA, and have met specific safety and performance standards. This includes light boxes with UV protection, and products that have been found effective through scientific studies for its intended purpose.
Other tips for handling seasonal depression include taking Vitamin D supplements, as well as making time to go outside. While there is not a lot of conclusive scientific evidence on whether vitamin D supplements serve as an effective counter measure against S.A.D, vitamin D levels do tend to go down in the winter months. It is important to remember to speak to a medical professional before taking any medicine or supplements. Meanwhile, S.A.D also tends to occur due to our tendency of moving less, and staying inside more during winter months. If you are able to do it, going for a morning walk or doing physical activity in the mornings has statistically shown to help regulate your body’s internal clock and help alleviate S.A.D symptoms.
However, there are other things you can do to encourage yourself to push through these difficult months. Online influences suggest embracing the change and finding joys within the darker times. Activities such as embracing the holiday spirit and decorating your home can help liven up the atmosphere. Another option is buying scented candles and taking a candle light bath. In other words, if you have the opportunity to stay home, to make it as cozy and comforting as possible! Instead of fighting the slow winter rhythm, embrace it and try to take the season to not push yourself as hard. While a shift in mentality is not enough for all S.A.D cases, it could prove helpful to allow ourselves to lower our expectations when we are not feeling well. Remember however, if your systems persist and they are severely impacting your way of life, contact a mental health professional or your doctor. As there are many medical tools available to help alleviate the seasonal blues.