As the seasons change and daylight diminishes, many of us might notice a shift in our mood. The condition responsible for this is known as Seasonal Affective Disorder (SAD)—a type of depression linked to the reduced sunlight in fall and winter. To better understand SAD and ways to manage it, we turned to Rebecca Rackow, Assistant Executive Director of the Saskatchewan Division of the Canadian Mental Health Association.
According to Rackow, SAD mirrors symptoms of depression, including low energy and mood, which can become more pronounced as sunlight decreases. She notes that instances of SAD have been on the rise, with more people coming forward to seek help.
SAD can often lead to feelings of isolation, which only deepens the symptoms. This can be particularly challenging for individuals already managing other mental health conditions such as depression, anxiety, or suicidal thoughts. Rackow urges anyone struggling with suicidal thoughts to call 988 for immediate support, emphasizing that early intervention can prevent symptoms from worsening.
One of the key ways to tackle SAD is by preparing for it in advance. Since the condition is tied to reduced exposure to natural light, Rackow suggests investing in light therapy. These special lamps mimic sunlight and help extend your day. Using them in the morning or in workspaces can significantly improve mood and energy levels.
In addition to light therapy, maintaining a healthy intake of vitamin D is essential. This nutrient, primarily derived from sunlight, becomes scarce during the colder months. Supplements can fill this gap and help alleviate some symptoms of SAD.
Socializing and staying active is another effective way to combat the disorder. Rackow encourages staying connected with friends and engaging in outdoor activities, even in the colder weather. Fun, winter activities like building a snowman or organizing group outings can lift spirits and counteract the tendency to isolate.
While preparation and social interaction help, it’s also important to be mindful of the holiday season’s added pressures. The stress of celebrations, along with financial burdens, can worsen SAD symptoms. Planning ahead and managing expectations can ease this stress and lessen its impact.
For those needing extra support, mental health resources are readily available. The Canadian Mental Health Association offers a range of online courses and services that help individuals understand SAD and provide tools for managing symptoms. These courses not only educate but also create a sense of community, helping people feel less isolated.
Remember, reaching out for help is always a good first step. Whether through local mental health services or supportive courses, managing Seasonal Affective Disorder is possible with the right strategies in place.