This epidemic will force our attention to SAD this season. Each year, Erin Michalak is unsure if she’s at her most in the grey, cold winter days. “My mood and energy levels are lower, I’m more fatigued, more easily overwhelmed, less productive and anxious about things I would normally take in stride,” Michalak says. Michalak. UBC psychiatrist is an expert in treating anxiety and mood disorders.

Michalak believes that the change is due to the mild symptoms of seasonal affective disorder, which is also called “the winter blues.” Although the term “winter blues” is typically described as mood swings that aren’t serious enough to warrant diagnosis like depression, The term “seasonal affective disorder” (SAD) can be described as a kind of depression with clinical signs that follow an annual pattern. In light of the additional stressors accompanying this pandemic, Michalak states that Canadians should be particularly alert concerning SAD.

Mishalak added: “Personally, I’m less resilient, maybe it’s a mild form of depression, but I may push myself harder this year.” Mishalak has a background in SAD research.

Deanne Simms, the clinical director of the Canadian Mental Health Association (CMHA) York and South Simcoe, has already noticed a rise in concerns regarding SAD by patients.

SAD accounts for 10 percent of reported depression, and it is estimated that about 15 percent of Canadians report at least mild SAD and about two to three percent report severe SAD in their lifetime,” Simms said.

Here’s what mental health experts would like Canadians to know about SAD, the symptoms, and the treatment options available.

What is seasonal affective disorder?

Research suggests that SAD is related to a decrease in exposure to sunlight during the autumn and winter. Less light affects the brain chemicals that are important for sleep and mood,” says Sims.
The result is irritability, lethargy, fatigue, lack of motivation, increased appetite, especially for carbohydrates, and around November, when the days get shorter and we are locked indoors for the winter, some studies have found that weight gain is associated with increased levels of 5-hydroxytryptamine (i.e., eating carbohydrates makes you feel better). Some studies have linked weight gain to increased serotonin levels (i.e., you feel better when you eat carbohydrates).

These symptoms can persist for a long time and peak around January or February, generally improving after the time of spring, usually around March. SAD is also often seen in women, but researchers cannot pinpoint the exact cause.

Since SAD is related to exposure to sunlight, the risk of developing it depends on the source’s location. “Vancouver and Toronto are known to be bad cities in Canada for SAD because they tend to be grey during the wintertime, whereas in the prairies it’s often very cold and bright and that brightness, especially if there’s lots of snow, can actually be quite good for SAD,” states psychiatrist Dr Robert Levitan. Levitan is Levitan and also an administrator of the Cameron Holcombe Wilson Chair in Depression Studies at CAMH as well as at the University of Toronto, adds that Vancouver and Toronto are also subject to more stringent measures for outbreaks which could increase the number of people suffering from SAD within these towns over the next year. He has published several research studies on SAD.

What are the symptoms of SAD?

It’s a commonplace to feel more tired than you would normally. So, how do you keep a watch for the signs of SAD?

“Whenever we think about any of these symptoms, we think about a change from a person’s baseline,” Simms explains. For example, someone who normally sleeps for 7 hours every night is and then sleeps 10 hours for the first time or naps throughout the day, feeling exhausted.

To establish the level of baseline and any potential variations, Michalak strongly suggests using an app that tracks your mood. Some applications and journals can help you keep track of your mood throughout the day. However, Michalak suggests it could be just as easy as recording your mood every day on a scale of 10 points. This information can not only aid in identifying problematic patterns and patterns, but it’s also great information to give to your doctor.

What are the best ways to combat SAD?

Living a healthy and balanced lifestyle through regular exercise, good eating habits, and social contact will all aid in preventing the signs of SAD. Simms adds that the restrictions of the pandemic could hinder your ability to perform certain of these things.

Her suggestion? “Control the controllable and do the doable.” For example, if you’re reluctant about joining a fitness center, do your workout at your home. Ensure you have warm winter clothes and ensure you get out every day. Stay in touch with family and friends. Maintaining a routine, which includes the set time for waking up and bedtime, may aid.

“We’ve got to get creative,” Simms says, who admits that she doesn’t like the cold; however, she is determined to explore some new activities outdoors this winter. “We need to rethink what a Canadian winter looks like.”

Do SAD lamps function?

Light therapy or a bright artificial light source is the best treatment option for SAD. Studies have shown that SAD lamps, that is, the lamp or lightbox that mimics sunlight, aid in activating the areas within the brain, which respond to sunlight, which can help combat SAD symptoms.

It is important to note that SAD lamps are special-purpose lamps that are different from regular lighting in your home. When purchasing a SAD lamp, Levitan insists on the necessity to ensure that the light source is UV-filtered. The most common suggestion is to choose a SAD lamp with 10,000 lux and then use it for 30 minutes a day (alternatively, a lamp with 5,000 lux can be used for one hour every day). It is advised to use it earlier in the dawn hours.

Sims warns, “The light from this lamp can hurt your eyes, so don’t sit and look at it. Lamps with SAD should be set at least 16-24 inches from your eyes; she says that the light is intended to penetrate your eyes indirectly; for example, the lamp is placed near you while reading or working on your computer.

While these devices can be bought online and even used at numerous Canadian library libraries, professionals advise Canadians to only investigate these options with the guidance and guidance of a medical expert.

Consult a healthcare professional

If you’ve had SAD in the past or are noticing symptoms and signs at first, medical professionals can assist.

Another way is to intervene with psychotherapy or psychological help,” Sims adds. “So, we know that cognitive behavioral therapy can help people manage their thoughts, moods and emotions and help them make lifestyle changes in the winter.”

A lot of people have minor symptoms associated with SAD. However, certain behavior might indicate that it’s time to see a SAD therapist or family doctor.

“I can’t work because my brain is always foggy”, “I can’t stay in my home environment because I’m always sleeping”, “I feel depressed”, “I feel depressed”. If you notice that it’s impacting your daily life more systematically and you’ve been identified with”clinical depression”, says Levitan. Notably, in the event of thoughts of self-harm or suicide and self-harm, it’s recommended to seek help from a professional immediately.

“Depression is a sleuth. It can sneak into your life,” says Michalak, who is planning to begin regular light therapy in January and ramp up her self-care and exercise routine during the winter months. She advises Canadians to pay attention to their moods and take positive steps to safeguard their mental health, particularly amid the epidemic. This year, it is important to be more proactive in gathering information.

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