Once again it’s the time of year when we find ourselves within darkness too soon in the day, and a gloomy feeling seems to cast a great shadow. Many people during this time feel a certain kind of depression that makes its rounds.
Seasonal Affective Disorder, also quite fittingly known as SAD, affects two to three per cent of Canadians in their lifetime, while 15 per cent will experience milder forms of it, according to the Canadian Mental Health Association. Although it can appear in the spring as well, SAD most commonly shows up for people during the winter months.
People who are experiencing SAD will often report feeling a lack of interest in activities they normally enjoy, increased irritability, and feeling tired or fatigued which causes them to sleep more. Some additional symptoms include feeling stressed, sad, distracted, and hopeless.
These feelings can be difficult to navigate and work through especially during the time of COVID-19 when many social events and regular activities aren’t functioning in the same capacity they used to. To help, we’ve compiled a list of coping strategies to deal with seasonal depression and help yourself feel more energized even through the winter.
Light Therapy
Though it’s not proven, many people share the assumption that the lack of light and sunshine is a contributing factor to SAD. Given that it’s a major complaint among people as soon as the clocks change in the winter, it does make a noticeable difference in our day-to-day lives.
The technique of using light therapy to deal with SAD is a popular tip that involves sitting in front of a special lightbox for around 30 minutes a day and is said to be a good way to alleviate some of the symptoms of SAD.
Sarah Amirault wrote for the Canadian Psychological Association that getting some natural light during the day can also be very helpful. “Research has found benefits from exposure to sunlight within one hour from waking up in the morning, particularly for people with SAD. You can sit beside a window, keep your blinds open when you are home, trim branches that block light on your property or take frequent walks outside with proper UV protection,” she said.
Join a local fitness club
As the weather gets colder and the world slows down, we tend to slow down our physical activities too. But let’s not forget that exercise is proven to be an incredibly effective method of dealing with depression in general. It also has the same benefits for SAD.
“Find exercises that are continuous and rhythmic. The most benefits for depression come from rhythmic exercise-such as walking, weight training, swimming, martial arts, or dancing-where you move both your arms and legs,” wrote Lawrence Robinson and Jeanne Segal on HelpGuide.
Luckily, the Okanagan is blessed with a milder winter compared to most other parts of the country. Even doing simple things like going for a short walk outside or taking a hike can get your body moving and pump fresh air to mind.
Join a local community group
Winter can be lonely for us all, stripped away from the bustle of the summertime. It can feel like our social life is cut down significantly too without seeing as many people around or having outdoor events.
At times like these, joining a regular group in the community can be a great way to fill that space and provide a level of regular socialization. Whether that’s a volunteer group (of which there are many to choose from), a fitness club, or a hobby group, the communal interaction can give a sense of purpose and connection.
