Seasonal Affective Disorder (SAD) is a mood disorder associated with depressive episodes caused by seasonal variations of light.

According to BC Partners for Mental Health, about two to three per cent of the Canadian population will experience SAD in their lifetime. Another 15 per cent will experience a milder form of SAD more like the “winter blues”. While SAD can affect some children and teenagers, it is most common in people between 20 and 50 years of age. Women are more likely to suffer from SAD.

Why does this happen?

Well, fewer hours of daylight actually reduces mood-altering chemicals in our brains — the receptors that produce serotonin. Serotonin directly affects moods. In the summer, we wake up with the sun and start winding down when the sun goes down; however, in the winter, we have to make ourselves wake up when it’s still dark and most people are still at work when the sun starts going down. For people who are very sensitive to light exposure — winter can be devastating. January and February are notoriously the most difficult months for SAD sufferers.

SAD symptoms

•Increased appetite — especially cravings for sweet, starchy and carbohydrate-rich foods.

•Weight gain.

•Sleep issues — oversleeping or insomnia.

•Low energy and fatigue.

•Headaches.

•Concentration problems.

•Reduced interest in pleasurable activities.

•Withdrawal from social activities.

•Depressed moods.

•Irritability, anxiety and tension.

•Inability to deal with stress.

•Decreased libido.

•Memory loss.

•Difficulties in making decisions.

SAD symptoms not only affect personal lives but also affect work lives.

Tips to cope with SAD

Maximise exposure to the sun / light:

•Spend as much time as you can outdoors during the day.

•Keep your curtains / blinds open during the day both at work and home.

•Consider light therapy.

•If you have the time, take a winter vacation in a sunny climate.

Keep food intake under control:

•Overeating can result in weight gain and serve to undermine your confidence.

•Nutritionists advise SAD sufferers to stay on a low-fat diet.

•Include a good helping of complex carbohydrates in your diet as they stimulate serotonin levels.

•Reduce your caffeine intake.

Don’t stop moving:

•Physical activity will give you more energy, build confidence, relieve stress and increase your mental and physical well-being.

•Take up a winter sport or winter activity.

Keep the social butterflies for the winter.

•Keep a busy schedule.

•Keep your eyes open for special winter events celebrating the season.

Keep summer alive at home and work:

•Stay warm. If it makes you feel better, turn that thermostat up, and walk around in your beach clothes (at home of course!)

•Splurge on fresh flowers once a week.

Consider alternative medicine:

•Naturopathic practices such as acupuncture can help ease your symptoms.

•Saint John’s Wort and Mustard Flower Essences are also popular treatments.