As the seasons change and the days get shorter, some of us may also experience mood swings.
We spoke with Rebecca Rackow, Assistant Executive Director of the Saskatchewan Chapter of the Canadian Mental Health Association, to shed some light on the causes of seasonal affective disorder (SAD) and ways to alleviate symptoms.
“Seasonal affective disorder occurs when we get less sunlight, and generally it feels a bit like depression, it feels like low energy and (for some) low mood,” she explained.
“It actually happens quite often, we notice that statistically more people come in who say it affects them in some way, and we see seasonal affective disorder more often.”
Rackow explained that because the disorder can mirror symptoms of depression, it’s not uncommon for those affected to isolate themselves from others, which in turn exacerbates symptoms. This can be particularly harmful for those who are already dealing with other mental health issues.
“This added low mood pushes some people into deeper depression. If you already have problems with depression, anxiety, or suicidal thoughts, seasonal affective disorder can be exactly what makes treating that person more difficult.
“If (that person) is having suicidal thoughts, call 988 and talk to someone. They’re friendly people who connect people to services straight away and make sure it doesn’t become a bigger problem.
What can I do to prepare for SAD?
Rackow noted that one of the best ways to reduce the impact on your mental well-being is to prepare for and address the root causes of SAD before they start. Because of the link between SAD and low natural light, one of his top prevention suggestions is to change your environment.
“If you Google ‘Seasonal Affective Disorder light,’ they’ll find a bunch of them you can order. They’re also sold in some stores, but there are specific lights that mimic sunlight to help make your day longer.”
“You can turn them on in the morning before sunrise and get a few hours of sunlight. People put them in their office or home office and it actually helps with (SAD).
He also recommends adding nutritional supplements that may also ease SAD symptoms.
“The other thing that helps to some extent is to make sure they get enough vitamin D, because that’s a vitamin we get from the sun, which you don’t get when it’s cold outside and you don’t go outside. and the sun is less intense.
Combating the depressive effects of the disorder through daily routines and social activities can also have a positive outcome for those prone to SAD.
“Make sure you’re still going out with friends, make sure you’re socializing and don’t isolate yourself in low light. Maybe come up with some activities that can be done in the dark. Cold weather activities like going outside and building snowmen with people or something like that can also combat this.
The holidays can make sadness worse
Preparing the environment and increasing the number of social contacts can be helpful, but the greatest impact is when done before the onset of symptoms, which can be exacerbated by the expense and busyness of the holiday season.
“When it’s darkest and we have the least light, there’s also a lot of festive stuff going on. Those holidays can create additional stress that can make it worse. Making sure you have those things in advance can reduce the stress that comes with (the season), especially the impact of economic stress.
She reminds the public that services are available to anyone who needs extra help, suggesting that contacting your local branch of the Canadian Mental Health Association or other mental health providers is a good first step.
“Our Hope Learning Center has a course that’s accessible online across Saskatchewan that explains Seasonal Affective Disorder more clearly and helps explain what’s going on and what tools you can use to lift your mood. (The course) can also connect people because it’s an online classroom, it makes people less isolated and they have a social outlet.
The Canadian Mental Health Association offers numerous courses, seminars and services to help those struggling with a wide range of mental health issues or concerns (and not limited to seasonal affective disorder).
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