WINTER BLUES: MANAGING WINTER SEASONAL DEPRESSION OVER THE DARK MONTHS
Have you, or maybe someone close to you, ever noticed a shift when the leaves start to fall, where your energy drops a little lower, you feel a bit more on edge, or the world just feels a little heavier?
Seasonal Affective Disorder (SAD), also known as seasonal depression, can feel like a heavy weight, especially when the days get shorter and darker. It’s a very real biological response to the change in seasons, and while it's tough, there are several evidence-based ways to manage the symptoms.
WHAT IS SEASONAL AFFECTIVE DISORDER (SAD)?
Seasonal depression is more than just a reaction to the cold—it’s our body’s way of responding to the lack of light. As the days get shorter in the fall, the dip in sunshine can affect our 'feel-good' chemicals and sleep patterns, making it harder to maintain our usual energy and warmth.
DEFINING SEASONAL DEPRESSION:
Seasonal depression, clinically known as Seasonal Affective Disorder (SAD), is a type of mood disorder that follows a seasonal pattern, most commonly emerging in the fall and winter months. It is often linked to reduced daylight exposure, which can disrupt circadian rhythms and affect brain chemicals such as serotonin and melatonin that regulate mood and sleep.
STATISTICS:
It is estimated that SAD makes up 10% of all reported cases of depression. Approximately 15% of Canadians will report at least a mild case of SAD in their lifetime, while 2-3% will report serious cases. People with a family history of any form of depression may also be at risk of developing SAD. Canadians are particularly at risk, as we have decreased sunlight during the winter months.
COMMON SIGNS OF SEASONAL DEPRESSION:
People experiencing seasonal depression may notice persistent low mood, fatigue, changes in sleep or appetite, reduced motivation, and a general sense of heaviness or withdrawal.
While seasonal depression is treatable, it can feel overwhelming without support. At Nürish Psychotherapy, we are here to help! With psychoeducation, increased awareness, healthy routines, and appropriate interventions, many individuals are able to manage symptoms and feel more like themselves as the seasons change.
THERAPEUTIC TIPS TO REDUCE SYMPTOMS OF SEASONAL DEPRESSION:
Maximize Your Light Exposure:
Seek Natural Daylight: Even on cloudy days, try to go outside for a walk within two hours of waking up. Natural light is significantly more powerful than indoor lighting.
Brighten Your Environment: Keep curtains open, trim tree branches that block windows, and try to sit near windows when you are indoors.
Invest in a Light Box: Use a specialized 10,000 lux light box for about 20–30 minutes each morning. This mimics natural sunlight and helps regulate your circadian rhythm.
Prioritize Movement and Nutrition:
Stay Active: Exercise releases endorphins and can be as effective as antidepressants for mild-to-moderate depression. Even a 15-minute walk counts.
Check Your Vitamin D: Lower sunlight levels often lead to Vitamin D deficiency. Consult with a doctor about whether a supplement is right for you.
Mindset and Connection:
Stick to a Schedule: Depression thrives on a lack of routine. Try to wake up and go to sleep at the same time every day to keep your internal clock steady.
Socialize: Isolation can worsen symptoms. Make low-pressure plans, like grabbing a coffee or a quick phone call, to stay connected.
Practice "Hygge": Instead of fighting the winter, try to lean into the cozy aspects of it. Think warm blankets, soft lighting, and reading a good book.
Be Kind to Yourself: Acknowledge that your energy levels might be lower during this time. It’s okay to lower your expectations for productivity.
Note: “Hygge” (pronounced "hoo-guh") is a Danish and Norwegian concept meaning a feeling of cozy contentment, well-being, and comfortable conviviality, found in simple pleasures like warm candlelight, soft blankets, good company, or quiet moments, focusing on enjoying life's small joys and creating a warm atmosphere. It's about presence, relaxation, and savoring the moment, whether alone or with loved ones, and can be found year-round in activities like picnics or reading, not just winter coziness.
Professional Support:
Cognitive Behavioral Therapy (CBT): CBT specifically adapted for SAD (CBT-SAD) can help you reframe negative thoughts about the winter season.
Consult a Professional: If you find it difficult to function or feel hopeless, please reach out to one of our therapists or your family doctor for support. We can discuss options and next steps in helping you reach your therapeutic goals.
GENTLE REMINDERS:
It is so important to remember that if the shorter days are making life feel heavier right now, you aren't doing anything wrong. Your body is simply reacting to the world around you. Please be gentle with yourself, knowing that so many others are walking this same path and feeling that same seasonal weight alongside you. You don’t have to carry this alone, and there are many kind, effective ways to find a bit more light and support until the brighter days return.
Reach out to our Nurish Team! We will happily support and guide you through the winter blues.