By: Maya Barillas Mohan, Staff Writer
Someone with seasonal affective disorder (SAD) experiences depression related to daylight changes during seasonal transitions. Some of the symptoms of SAD overlap with common depression symptoms, like a loss of interest in activities, low energy, hopelessness, and sleep issues. Diagnostic criteria requires at least two consecutive years of depressive episodes, which are periods where symptoms of depression persist for at least two weeks.
People living further north of the equator may be more likely to experience SAD during winter because daylengths shorten.
Spring and summer SAD is characterized by insomnia, while fall and winter SAD often manifests as oversleeping. Summertime SAD triggers include hot weather, delayed sleep times due to longer days, and disrupted routines. Fall and winter SAD may be attributable to reduced sunlight, which can alter our internal clocks and reduce serotonin levels. Vitamin D is naturally produced when the sun hits our skin, and it regulates serotonin — a hormone that supports mood stability. Both types of SAD are linked to a “combination of physiological and environmental issues,” says clinical psychologist Dr. Adam Borland speaking to Cleveland Clinic, but fall/winter SAD is more common.
Understanding the difference between experiencing a symptom and living with a disorder is important when seeking appropriate treatment. Symptoms are feelings or experiences, and disorders are manifested by the grouping, persistence, and pattern of these symptoms. Disorders “[disrupt] normal body functions and may not have a known cause,” according to an article published by Verywell Health. The extent and severity of these symptoms marks a difference between SAD and simply having the winter blues.
According to the Mental Health Commission, “Winter blues are a temporary dip in mood or energy levels.” If feeling tired or down doesn’t last long, recur, or interfere with daily responsibilities, it might not be SAD. An article published by University of California Davis Health refers to some behaviour onslaught by SAD as “[withdrawing] from life on a global scale.”
Treatments for SAD include light therapy, antidepressants, and psychotherapy. Self-care strategies such as exercising, having a regular sleep schedule, socializing, and going outside can also help alleviate the symptoms of SAD. Maintaining daily routines is also a good way to manage SAD because it provides structure and predictability. I enjoy incorporating schoolwork into these routines by setting aside time in my day to mitigate my winter blues (for example, the second hour after I get home from class is dedicated to getting organized and starting assignments, but the first hour is for having a snack). It might also be helpful to use your commutes as “free time,” because taking breaks can help us recover from mental exhaustion and reduce stress, with the latter being a known trigger for depression.
Winter can cause symptoms of depression on Lhuḵw’lhuḵw’áyten (Burnaby Mountain), according to students, but some of the things that make SFU a good environment for seasonal blues are also features to combat it. Adjusting your mindset could help you view the isolated campus as a peaceful place to enjoy fresh air during winter months, for example. One could try cognitive reframing, which is a mental exercise one can use to develop healthier approaches of thinking. It involves identifying unhealthy thinking patterns, evaluating your thoughts, and replacing them with more useful ones.
If you’re experiencing SAD or would like to learn more about it, SFU Health & Counseling offers free medical services, counseling, and workshops. There is also the My Student Support Program app, which provides free mental health support 24/7.
