what is winter s.a.d.?
Winter seasonal affective disorder, or SAD, is is a type of depression that's related to changes in seasons. People who have Fall and Winter SAD* often have symptoms that resolve themselves during the spring and summer months when it is warmer outside and stays lighter outside longer.
*It’s important to note here that if you feel down for days at a time, you can't get motivated to do activities that typically bring you joy, your appetite is suppressed, and/or you’re not sleeping, please see your health care provider and/or speak to a therapist for support.
With the clocks “falling back” an hour, we are approaching that time of the year where the sun is out for shorter periods of time. Here are some tips you might find helpful if you’re struggling:
1.) The sun is an immediate mood booster because it increases serotonin which helps calm you and help with focus. Exposure to sunlight also helps your body produce Vitamin D and it can help set your circadian rhythm, which regulates your sleep-wake cycle. If it’s too cold to go outside during the day to enjoy it, sit in the comfort and warmth of your home and bask in the sun as it shines through your windows. A light therapy lamp can also help!
2.) Speaking of light, when the sun does set, I recommend helping with the transition by introducing warm light into your space.
3.) Do something that brings you joy! If you enjoy winter activities, lean into those (skiing, playing hockey, horseshoeing, snow tubing and tobogganing, skating, winter carnivals, go on a walk and feed the birds…). If staying indoors and keeping warm is more your thing, work on a puzzle, colour or paint, read, listen to music, bake something (soup, bread, a sweet treat…) - anything that makes you feel cozy and helps you cultivate your own version of hygge!
4.) Celebrate (or start) Winter traditions. These activities can also help you feel connected to others, which will help boost your mood during these colder months. Is there a holiday market you’ve always been wanted to visit? A winter carnival? Going for a nature hike when the weather allows? Making homemade ornaments? Baking a gingerbread house? Hosting a cookie exchange party?
5.) Remember to hydrate and get plenty of fruits and vegetables in your diet. This is important, nutritionally and physiologically, but will also help build your immune system, boost your mood, and increase energy levels.
6.) Enjoy all things warm! Warm soups, warm teas, and warm baths (or showers!) I’ve found that these things help to trick my internal body temperature into feeling warm during these cold months. And science agrees! These types of activities can help your body maintain its temperature by triggering thermogenesis, the process by which the body generates heat. Sipping tea, enjoying a bowl of warm soup, or sitting in a warm bath can provide immediate warmth and, over time, help your body regulate its internal temperature more efficiently.
~Kate
The information provided by Rooted in Wellness Canada is solely for educational and informational purposes and should not be considered a substitute for professional medical advice or treatment. If you are struggling, you are advised to consult with your physician or other medical professionals.
