COLUMN: Let’s Talk Mental Health – SAD is a clinical illness

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This article was published 08/11/2023 (910 days ago), so information in it may no longer be current.

Let’s talk about Seasonal Affective Disorder. On a normal November day in southeast Manitoba you will see people hurrying to work, running errands, or enjoying the late fall weather. You may wonder if you’re the only one feeling sluggish and depressed. Why aren’t you excited about the day ahead; why do you feel irritated; why does everything feel like effort when all you really want is to go back to bed? And why does this happen every fall? You wonder how you became so lazy, such a slacker.

You may have SAD or Seasonal Affective Disorder. You’re not lazy; you’re not a slacker. You have a clinical illness for which effective remedies exist. Seasons can impact our moods. For many people, these shifts in mood don’t change how they cope with daily life. But some are vulnerable to depressions that follow a seasonal pattern. For them autumn is often the onset of a clinical depression that may last until spring.

Research suggests that the cause is related to seasonal variations in light. Our brains regulate our daily rhythms and are sensitive to seasonal changes in light levels. Before we had electricity, the rhythms of human life revolved around the daily cycle of light and dark. Today our biological clocks may still be preparing our bodies to sleep as the days shorten, putting us out of step with our modern daily schedules, which no longer change with the seasons and often keep us active long after daylight fades.

Other research indicates that the chemical messengers in the brain that regulate sleep, mood, and appetite may be disturbed. SAD, like any depression, can prevent you from functioning normally, affecting your personal and professional life and seriously limiting your potential. It’s important to know the symptoms and that treatment can help you live well all year-round.

SAD is sometimes difficult to diagnose, since its symptoms are similar to those of other types of depression. If your symptoms occur at least two winters in a row, without other explanations for the changes in mood and behaviour, you may have SAD. The symptoms to watch for include: changes in appetite (especially cravings for sweets or carbohydrates); fatigue; oversleeping; irritability; weight gain; avoiding social situations; and feelings of anxiety and despair. These symptoms generally disappear when spring arrives. If these symptoms describe you, don’t wait to seek professional help from your family doctor, a mental health worker, or a counsellor.

Milder symptoms usually respond well to spending more daytime hours outdoors or in bright and sunny surroundings. Regular exercise will relieve stress, build energy and increase your mental and physical wellbeing. In your workday, schedule a noon-hour walk to boost your spirits. A winter vacation in a sunny destination can relieve symptoms, although they often return after the holiday. Focus on a healthy diet and regular sleep habits. Your doctor may recommend light therapy, exposure to bright, artificial light a few minutes each day

For those with more severe SAD symptoms, the treatment plan may include antidepressant medications. Many have found relief with carefully timed doses of the hormone melatonin. You might also want to discuss Vitamin D therapy with your doctor. Counselling, especially cognitive-behavioural therapy, is often helpful on its own or in conjunction with medication.

People often ask

Q. What are my chances of getting SAD?

A. Between two and three percent of the general Canadian population may experience SAD. Another 15 percent may have the milder “winter blues.” SAD can affect children and teenagers, but usually begins in young adults and is more common in women than in men. The risk decreases with age. SAD is more prevalent in northern countries where the winter day is shorter.

You can’t control whether you get a mental illness or not but you can care for yourself to reduce your chances. Get enough rest, eat a balanced diet, low in unhealthy fats and sugars, and make time to relax. If symptoms should begin, avoid self-treating with alcohol or nonprescription drugs. Socialize with supportive friends or family. Remember the illness need not control your life; you can manage SAD.