I grew up in Vancouver – a city known for its dreary winter weather, but I only recently made the connection between my dreary winter mood and seasonal affective disorder.
As the seasons change, bringing shorter days and colder nights, many of us can feel a little down. It is more than an aversion to the chill of winter or a longing for the warmth of summer. For me, it’s a profound change in my mood and energy levels that can affect every aspect of my life.
This phenomenon, known as Seasonal Affective Disorder (SAD), is a type of depression that occurs at the same time each year, usually in fall and winter, when the days get shorter and sunlight becomes scarcer. It’s a time when the loss of a relationship can become even more intense, as the isolation and introspection that often comes with fall and winter deepens the sense of loneliness.
SAD is more than just “winter blues.” It is a real and serious condition that can significantly affect your daily life, affecting your energy, appetite, sleep and mood. Symptoms may include feeling lethargic, losing interest in activities you once enjoyed, craving carbohydrates, weight gain, and difficulty concentrating.
If you suffer from SAD, it’s worth talking to a mental health professional because there are a number of non-medical treatments that can make a real difference to your well-being. This is doubly true when the loss of a relationship is piled on top.
Phototherapy
One of the most effective treatments for SAD is phototherapy. Exposure to a phototherapy box, which emits a bright light that mimics natural sunlight, can help regulate your body’s sleep-wake cycle and mood. Just a few minutes each day can lead to significant improvements. It’s a simple yet powerful tool to combat the effects of reduced daylight and can help lift your spirits by simulating the sunshine that’s missing during the long winter months.
Stay active and engaged
Exercise is a powerful mood booster. It releases endorphins, which have natural anti-depressant effects. Even when it’s cold and dark outside, finding ways to stay active is vital. Whether it’s a brisk walk in the fresh winter air, a yoga session at home, or a visit to the gym, keeping your body moving can help ease SAD symptoms.
Don’t underestimate the power of connection. Engaging with friends and family, even if virtual, can provide a significant emotional lift. Sharing your feelings, participating in social activities, or simply having a heart-to-heart talk can remind you that you are not alone.
Nourish your body and soul
What we eat can also affect how we feel. A balanced diet rich in fruits, vegetables, lean proteins and whole grains can boost your energy levels and mood. On the other hand, the carbohydrate cravings that often accompany SAD can lead to overeating and weight gain, which can make you feel worse. While it’s okay to eat comfort foods occasionally, maintaining a healthy diet can help stabilize your mood and energy levels.
Seek professional support
If your symptoms are severe or don’t improve with lifestyle changes, it may be time to seek professional help. Therapy, especially cognitive-behavioral therapy (CBT), has been shown to be effective in treating SAD. A mental health professional can help you navigate some options and find the best treatment plan for you.
Embrace the season
Finally, try to find joy in the season. This was critical for me. While it’s cold and dark outside, winter can also be a time of beauty and reflection. By reframing snow as an occasional thing of beauty instead of an inconvenience, I was able to get excited about the types of activities I could only enjoy when it was snowing. Embrace the warmth of the season by reading a good book, trying a new hobby (outdoors?!?!) or starting a gratitude journal. Finding things to appreciate about winter can help change your perspective and lift your spirits.
Seasonal affective disorder can make the colder months difficult, especially when you’re going through the emotions that come with leaving a relationship, but it’s important to remember that you’re not alone. With the right strategies and support, you can manage SAD symptoms and find joy even in the depths of winter. Remember, spring always follows winter and brighter days are ahead.
