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As the seasons change and the days get shorter, some of us may find our mood changing as well.
We spoke with Rebecca Rackow, Assistant Executive Director of the Saskatchewan Division of the Canadian Mental Health Association to shed some light on the causes, and methods to alleviate the symptoms of what is known as Seasonal Affective Disorder (SAD).
“Seasonal Affective Disorder happens as we get less sunlight, and generally it feels a little bit like depression does, it feels like low energy and (for some) low mood,” she explained.
“That happens quite frequently actually, we are noticing that statistically, more people are coming forward saying this does affect them in some way, and we’re seeing higher instances of Seasonal Affective Disorder.”
Rackow explained that since the disorder can mirror symptoms of depression, it is not uncommon for those affected by it to isolate themselves from others, which in turn exacerbates the symptoms. This can be particularly detrimental for those already tackling other mental health issues.
“That added bit of low mood pushes some people to a more solid place of depression. If you’re already struggling with depression, anxiety, or with suicidal thoughts, Seasonal Affective Disorder can be exactly the thing that increases the difficulty of that individual’s treatment.”
“If (that person) is finding themselves having suicidal thoughts, please contact 988 and talk to somebody there. They are friendly people who will connect people with services right away and ensure that it is taken care of so that it doesn’t become a bigger problem.”
What can I do to prepare for SAD?
Rackow noted that one of the best ways to reduce the impact on one’s mental well-being is to prepare for and address the underlying causes of SAD before they begin. Due to the link between SAD and low natural light one of her top suggestions for prevention is making changes to one’s environment.
“If you Google ‘Seasonal Affective Disorder light’, they’ll come up with a bunch of them that you can order. They’re sold at some stores as well, but there are specific lights that mimic sunlight, which does help extend your day.”
“You could turn those on in the morning before the sun comes up and get a few extra hours of sunlight. People put them up in their offices or home offices, and it actually does help with (SAD).”
She also recommends the addition of dietary supplements, which can also ease the symptoms of SAD.
“Another thing that does help to some extent is making sure that they have a good intake of vitamin D, because that is a vitamin that we get from (exposure to) the sun, which you don’t get when it’s cold out and you’re not going outside, and the sun is less intense.”
Combating the depressive effects of the disorder through daily routine and social activity can also have a positive outcome for those prone to SAD.
“Make sure you’re still going out with friends, make sure you’re still connecting with people and not isolating yourself during times with less light. Maybe come up with some activities that can be done in the dark. Cold weather activities like going out and building a snowman with people or something fun like that can help combat it as well.”
Holidays can make SAD worse
Preparing your environment and increasing the amount of social contact can be beneficial, but the greatest effect is had when done ahead of the arrival of symptoms, which can be worsened by the expenses and busyness of the holiday season.
“When it is at its darkest and we have the least amount of light, there are also a lot of celebratory things happening. Those holidays can create added stress that can exacerbate it. Ensuring that you do have those things in beforehand can reduce the effects of the stress that comes along with (the season) especially economic stress.”
She reminds the public that there are services available to anyone who finds themself in need of extra assistance, suggesting that contacting a local branch of the Canadian Mental Health Association or other mental health service providers is a good first step.
“We have a course in our Hope Learning Centre that can be accessed throughout Saskatchewan online that explains Seasonal Affective Disorder more clearly and does help in explaining what is going on and what kind of tools you can use to increase your mood. (The course) can also connect people because it is an online classroom setting, it sets people up to be less isolated and have a social outlet.”
The Canadian Mental Health Association offers numerous courses, seminars, and services to help those who are struggling with any number of mental health issues or concerns (and are not limited to Seasonal Affective Disorder).
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