Did you know that January 16th is known as the most depressing day of the year? While there is not enough scientific evidence to back this up and was mostly used as a marketing tool to get people to book more trips and for winter tourism, there is evidence that depression peaks during the months of January and February. Living in Canada especially, it is essential that we do our best to prepare ourselves and our mental health. Although often referred to as the winter blues, the formal name is called Seasonal Affective Disorder (SAD).

What happens biologically if you have SAD?

This disorder is thought to arise from a chemical imbalance in the brain due to reduced sunlight and shorter days during the winter. Because there is a disruption in your usual schedule, this environmental change leads to a disruption in your body’s internal processes.

What are the symptoms of SAD?

Do you find that you are suddenly always tired? One of the most evident signs of SAD is a persistent sense of fatigue that lingers, even if one gets plenty of sleep. Other symptoms of SAD can include low mood, decreased interest in your usually enjoyed activities, feelings of worthlessness or excessive guilt, difficulty with concentration and decision-making, as well as thoughts of death or suicide, which can escalate to suicide attempts.

Another significant marker of SAD is an unusual increase in weight. Now if you had put on a few pounds during the holiday, do not worry! Observe whether you have been gaining weight in a more consistent pattern that only seems to happen during the winter. Track if your overall eating habits have changed and if you suddenly have a craving for carbs, sugar, and starch. This could be your body telling you that it needs some quick energy. This overeating can sometimes feel like an emotional response, a way to fill a void or fight off the chill of longer nights and shorter days.

What can you do to prevent SAD?

1. Seek Light Exposure: During the shorter days, get in as much natural light as possible. As mentioned before, one of the biggest factors in seasonal depression is the decreased amount of sunlight that you are being exposed to. Try to make changes in your life that could expose you to more natural light. This could look as small as opening your curtains or sitting near windows as much as you can. Alternatively, if you live in a basement or don’t have access to natural light, consider light therapy using a specialized light box.

2. Consider Therapy: Therapy has also been shown to be effective in treating seasonal depression. One of the more popular therapies for depression is called Cognitive Behavioural Therapy (CBT). CBT focuses on identifying negative thought patterns and working on developing more efficient responses to behaviors that can worsen depression. Therapists can also provide tools and strategies to help manage stress and anxiety, which often are often linked seasonal depression.

3. Consult Your Doctor: If you suspect you're experiencing seasonal depression, it's important to talk to your doctor or a medical health professional. They can help rule out other causes for your symptoms and discuss various treatment options.

4. Stay Active: Physical activity is very important as it releases endorphins, which can have natural mood-lifting properties. This winter try going for a quick brisk walk or an indoor workout to get some regular exercise in. When we get into a routine of working out, this can significantly boost your mood and energy levels. Even if it is for 5 minutes a day, remember that anything is better than nothing! Start off with a few minutes a day until it becomes a habit and build up from there to increase your activity levels.

5. Eat Healthily: Your diet plays a crucial role in how you feel. Consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can improve energy levels and minimize mood changes.

6. Prioritize Sleep: Adequate sleep is essential for emotional regulation and mental health. Aim for 7-9 hours of quality sleep each night and try to establish a regular sleep-wake schedule. Avoid screens before bedtime, come up with a pre-sleep schedule that will act as a cue to help you sleep better, and create a restful environment to promote better sleep.

While winter can be a challenging time, proactive steps like these can help you maintain your wellbeing and find enjoyment in the season. Remember, if you're struggling, you're not alone, and help is available

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