Seasonal Sadness
By Ashton McCormick-Kelly
With the mornings still dark when I wake up, and the sun setting before dinner, I’ve begun to feel the winter blues creeping back in. It’s interesting how something I’ve experienced for so many years can still feel jarring when it returns each October. While you’re reading this you may be thinking of how much you can relate. Or maybe seasonal sadness is something more of a new experience to you. Regardless, the darker months can make life more challenging, and the perinatal period brings additional complexities alongside this.
What is SAD?
SAD (Seasonal Affective Disorder) occurs during the darker months, and is often referred to as the winter blues, winter depression, or seasonal sadness. It is a direct result to a lack of sunlight which causes serotonin levels to decrease - a neurotransmitter and hormone that contributes to mood regulation. This also affects melatonin production and therefore the body’s circadian rhythm.
Symptoms vary for each person, however common ones include:
• low energy (even with adequate rest)
• low mood
• difficulty concentrating
• irritability
• an urge to isolate from others
• a loss of interest in activities you otherwise enjoyed
• sleep disturbances (oversleeping or lack of adequate sleep or consistent sleep)
• craving carbohydrates (this helps the body produce serotonin when you are unable to get it from the sun)
Predispositions
Research states that SAD affects merely 2-3% of the Canadian population, however women are more prone to its effects. Furthermore, elements that come along within the perinatal period such as hormonal changes, changes in routines, and changes in social dynamics and relationships, predispose women to the above symptoms.
Coping Skills
Living far from the equator, SAD is something we are unable to escape in Canada. However, self-awareness about how the darker months affect you personally can provide you with a foundation on which you can cope. The following aspects are going to be different for each person, and many overlap with one another. Please pick and choose what you feel will most benefit yourself.
• Nourishment - this can include hydration, food, taking medications prescribed.
• Movement - gentle stretches, cardio, a walk around the block, dancing.
• Rest - a nap, meditation, sitting in silence.
• Time for self - attending a needed appointment, taking a shower, eating a meal.
• Connection - with friends/ family/ child(ren), spiritual or religious connection, with animals and with the land.
• Light - including sunlight and daylight (even if overcast!)
• SAD Lamp - this has been proven to be extremely effective at mimicking sunlight and reducing symptoms (available at many stores and often free for use at libraries).
• Plan Ahead - whether this be for situations you foresee being difficult or those that require additional support.
• Psychotherapy - connecting with a therapist, attending a support group, working through a therapeutic workbook.
Further Resources
Recognizing how seasonal shifts affect you, and with concern for the upcoming clock changes, I assume you may be feeling quite a bit of overwhelm. Fortunately, you are never left alone without resources, and we are here to support you!
Perinatal Therapy Clinic
This offers reduced sessions as well as pay-what-you-can options with intern therapists who are currently completing graduate level studies. These therapists are directly supervised by Amber Sperling MSW RSW, PMH-C. Information regarding these services can be found on the website, and you can book a free consultation for sessions either in-person or virtually.
This is our support network consisting of women with similar experiences, and allows them the space to connect and engage with one another. Additional resources are also available here such as webinars and a collection of articles on women’s health.
Contact Us!
We are available to connect on Facebook and Instagram or feel free to reach out through email using info@ambersperling.ca
