With shorter days, many people find themselves feeling sad or glum. You might feel a bit down around the winter holidays, or get into a slump after the fun and festivities have ended. Some people have more serious mood changes year after year, lasting throughout the fall and winter when there’s less natural sunlight. What is it about the darkening days that can leave us down in the dumps? And what can we do about it?
The so-called “winter blues” is often linked to something specific, such as stressful holidays or reminders of absent loved ones. When the “winter blues” last longer and turns into a depression, we call this SAD. SAD is a type of depression that occurs at a specific time of year, usually in the fall and winter when sunlight exposure is reduced. Research has shown possible causes and found treatments that seem to help most people. Still, much remains unknown about these winter-related shifts in mood.
Seasonal affective disorder, though, is different. It’s a well-defined clinical diagnosis that’s related to the shortening of daylight hours. It interferes with daily functioning over a significant period of time. A key feature of SAD is that it follows a regular pattern. It appears each year as the seasons change, and it goes away several months later, usually during spring and summer. As with other forms of depression, SAD can lead to a gloomy outlook and make people feel hopeless, worthless and irritable. They may lose interest in activities they used to enjoy, such as hobbies and spending time with friends.
Shorter days seem to be a main trigger for SAD. Reduced sunlight in fall and winter can disrupt your body’s internal clock, or circadian rhythm. This 24-hour “master clock” responds to cues in your surroundings, especially light and darkness. During the day, your brain sends signals to other parts of the body to help keep you awake and ready for action. At night, a tiny gland in the brain produces a chemical called melatonin, which helps you sleep. Shortened daylight hours in winter can alter this natural rhythm and lead to SAD in certain people.
It’s often recommended to use light therapy for about 30 minutes to an hour each day, typically in the morning, and to continue this routine until the symptoms naturally subside in the spring. Light therapy is meant to replace the missing daylight hours with an artificial substitute. The box shines light much brighter than ordinary indoor lighting. It’s accurate that light therapy, also known as phototherapy, is a common and effective treatment for Seasonal Affective Disorder (SAD).
Additionally, cognitive-behavioural therapy (CBT) has been found to be beneficial for individuals with SAD. CBT is a type of psychotherapy that focuses on changing negative thought patterns and behaviours. The behavioural aspect of CBT, as mentioned, aims to teach individuals new behaviours to engage in when they are feeling depressed, with the goal of improving their overall mood.
Combining these therapies—light therapy and cognitive-behavioural therapy—can be a comprehensive approach to treating Seasonal Affective Disorder, addressing both the biological and psychological aspects of the condition. It’s important for individuals experiencing SAD to consult with a healthcare professional to determine the most suitable treatment plan for their specific needs.
Behavioural changes might include having lunch with friends, going out for a walk or volunteering in the community. Try to identify activities that are engaging and pleasurable, and try to make a schedule that includes a daily 20 minute walk. Studie shows that sticking to a few behavioural changes can make a world of difference and within 6 weeks one can experience a relief of the SAD symptoms. If you’re feeling blue this winter, and if the feelings last for several weeks, talk to a health care provider.
