Do you find yourself feeling “blue” as the weather gets colder, the days grow shorter, and the snow gets deeper? Read-on to learn more about Seasonal Affective Disorder, or the “Winter Blues”, and how to reduce its impact on your mood this winter.
What is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder, also (appropriately) known by it’s acronym “SAD”, is a subtype of depression that has a seasonal pattern. Depressive symptoms begin around the same time each year, typically fall or winter, and then resolve with a change of season in the spring or summer (1). The “winter blues” is a milder form of this seasonal pattern of low mood (2).
Like major depressive disorder and other subtypes of depression, individuals with SAD experience low mood. They may also experience sadness, hopelessness, irritability, low energy, social withdrawal, increased need for sleep, increased appetite and cravings, and as a result, may experience overeating/ binge eating and weight gain as well (1, 2). The severity of SAD varies from mild “winter blues” to major impacts on daily function. Symptoms must be experienced in a seasonal pattern for at least two consecutive years to meet the criteria for SAD diagnosis (1, 2).
SAD is more common in northern climates where the winter season is colder and longer. It's no wonder then that approximately 15-percent of Canadians experience the “winter blues” and up to 6-percent experience SAD (2). Individuals who are more at risk of developing seasonal patterns of low mood include women, young adults (18-30 years old) and those with a family history of depression or SAD (1, 2).
The exact cause of SAD is not fully understood, but it’s generally believed that the reduced amount of sunlight during the fall and winter impacts the circadian rhythm and mood by disrupting neurotransmitters, such as serotonin, and melatonin balances in the brain. Furthermore, the reduced amount of sun exposure increases the risk of nutrient deficiencies, such as vitamin D, which further impacts mood and energy levels (2).
Conventional therapies used to manage and treat SAD include pharmaceuticals and cognitive behavioural therapy. Certain lifestyle therapies, such as light exposure therapy, exercise, impacts of social withdrawal, along with nutrient deficiencies have also been researched in varying degrees. Keep reading to learn more.
Light Exposure Therapy
Light exposure therapy is a well-researched modality that can be used in the management and prevention of SAD. Light exposure therapy can take on many forms, but most research has been focused on exposure to artificial light through therapeutic lamps or light boxes (1). Other variations include strategically timed light exposure during the morning and evening, or increasing light exposure throughout the day. An interesting variation called “dawn simulation” involves the use of a device that simulates a sunrise with a gradual increase in light intensity while waking from sleep (1). Ultimately, the goal of light exposure therapy is to help combat the reduced amount of daylight exposure during the winter, which in effect helps to improve the circadian rhythm and neurotransmitter production (1). Light exposure therapy is fairly accessible, cost effective, easy to use and generally considered safe for most individuals. It may not be suitable for individuals with diseases of the eyes or who are taking medications that increase sensitivity to light (1,2).
Physical Activity
Physical activity is generally considered to have a positive effect on mental health and is beneficial in improving mood. Several studies assessing the benefit of exercise on SAD found that physical activity has a positive impact on those experiencing SAD, and even more so more when combined with light therapy! (1, 3). With darker evenings, snow and holiday bustling, exercise often loses priority and falls to the wayside and that’s okay. Maintaining a perfect workout routine is not the goal! Aim to engage in some form of physical activity that you enjoy or hit the gym several times per week. A study found that in addition to the expected benefits of regular physical activity on mood, going to the gym has an added benefit in improving symptoms of SAD due to social engagement and spending time with other people.
Social Connection
Social withdrawal may be a potential contributor to or the result of SAD. Research has shown a potential relationship between social deprivation and incidence of SAD (2). This isn’t unexpected considering the winter season comes with snow, cold weather and darker evenings, which expectedly makes going out to socialize far less enticing. If home bodying during the winter is your style, ensure to check-in with family and friends on occasion. Consider reaching out with a phone call, a hangout over video call, or invite a friend over for hot coco and a movie night.
Nutrient Deficiencies
Nutrient deficiencies, such as vitamin D and vitamin B12, may be implicated in the development and severity of SAD (2, 4). These nutrients are important in energy, immune and mood regulation. If you suspect that you have a nutrient deficiency, please reach out to a Naturopathic Doctor, Medical Doctor or qualified health professional to have your nutrient levels assessed prior to beginning supplementation.
In addition to the above interventions, Naturopathic Doctors are also trained in Botanical Medicine, Nutrition and Acupuncture, and can provide recommendations based on your unique health concerns and needs, in addition to helping support mood balance.
You don’t have to succumb to the “blues” this winter – there are many effective interventions to help you manage and overcome seasonal affective disorder. If you or someone you know is experiencing low mood, whether seasonally or on a regular basis, it's important to seek medical advice from a qualified health professional. Avoid engaging in any form of treatment before seeking qualified medical advice beforehand.
Stay well this winter!
In health,
Dr. Chantelle Roberts, BHS, ND
References:
1. Galima, S. et al. (2020). Season Affective Disorder: Common Questions and Answers. Am Fam Physician,102(11), 668-672. https://www.aafp.org/pubs/afp/issues/2020/1201/p668.html
2. Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depress Res Treat. https://pmc.ncbi.nlm.nih.gov/articles/PMC4673349/#B1
3. Rothenberg, M. et al. (2024). Lifestyle Modifications as Intervention for Seasonal Affective Disorder: A Systematic Review. J Psychiatr Res, 174, 209-219. https://pubmed.ncbi.nlm.nih.gov/38653029/
4. Yang, Y. et al. (2020). The Role of Diet, Eating Behaviour, and Nutrition Intervention in Seasonal Affective Disorder: A Systematic Review. Front Psychol, 11; 1451. https://pmc.ncbi.nlm.nih.gov/articles/PMC7438823/
Comments