10 Expert Tips to Counter SAD This Year

When the days get shorter and winter weather starts creeping in, it has an effect on the mental and physical health of many Canadians. Once known as “the winter blues,” Seasonal Affective Disorder, or SAD, is a form of clinical depression that happens when the weather and amount of light per day change. Five to six percent of Canadians will experience SAD in their lifetime, with another 15 per cent experiencing a milder form that affects mood and focus.

2020 has already been a challenging year, and those who are affected by SAD, including myself, are about to face an uncertain winter where our routines have already been disrupted and some coping mechanisms aren’t an option. To help us prepare for the months ahead, I spoke with Ann Marie MacDonald, Executive Director and CEO of the Hope and Me Mood Disorders Association of Ontario. She broke down the symptoms of SAD and the people who are most at risk and provided us with 10 tips to get through the season.

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Understanding SAD and its symptoms

According to MacDonald, adults are at higher risk for SAD than children or teens, but after the age of 50, the risk begins to decline. It affects people at a point in their lives when they’re the most active with their careers, families, and social lives, and women are up to eight times for likely to experience symptoms. It does run in families, and most people with SAD have at least one close relative with clinical depression.

Symptoms to look out for include:

Sleeping 2 - 4 more hours per day.
Low energy or lethargy.
Carb cravings.
Withdrawing from social contact.
Signs of depression over two or more consecutive winters, but not depressed in spring and summer months.

If you haven’t been diagnosed with SAD, MacDonald suggests going to your family doctor with the list of changes you’ve noticed, or asking a close friend or family member if they’ve noticed any changes that you may not see yourself. She also noted that if you suspect that you have SAD, know that you’re not alone. It impacts people across Canada and around the world.

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Tip 1: Light Therapy

Light therapy used to be an expensive treatment for SAD, but thanks to advances in technology, you can buy an affordable device to place on your desk or table. “The recommended daily treatment is 15 to 30 minutes in front of the device,” says MacDonald. That will give you the exposure to bright light that you need to get you through the darker months. MacDonald added that you should purchase an approved device and not try a homemade solution that could damage your eyes.

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Hydrate and eat a balanced diet

When the weather is cooler, you may not be as inclined to drink a lot of water, but being hydrated maintains your energy. If you don’t enjoy water, MacDonald recommends adding fresh fruit like strawberries, grapes, or peaches to the bottom of a jug to add flavour and natural sweetness. When deciding on what to eat, go for proteins, simple, unrefined carbs like non-starchy vegetables and legumes, and foods rich in Vitamins B and D to increase your energy. Avoid fatty foods and starchy carbs like pasta and potatoes because they cause your blood sugar to rapidly rise and then crash, which affects your mood. Also, avoid alcohol because it worsens the symptoms of SAD.

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Keep to a sleep schedule

Maintaining a sleep schedule is a powerful tool to incorporate because being well-rested helps counter the effects of SAD. Try to go to bed and wake up at the same time every day. If you are having trouble sleeping, MacDonald advises consulting with your doctor to determine why you’re not sleeping and find ways to improve your quality of sleep.

This is an area that I’ve struggled with for years, and the key for me was not trying to force myself to go to bed early. I would toss and turn, and wake up exhausted and stressed the next day. I’m far more productive and happy when I head to bed around 1am and wake up by 9am. It’s different for everyone, so listen to your body and its natural rhythms.

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Stay or get active

“Our physical and mental health are closely linked, so when we’re physically active, our mental health improves,” MacDonald explained. If fitness centres aren’t an option in your area, try to walk an hour each day. You can break that hour down into smaller chunks, and if you can, include someone from your social bubble. MacDonald also noted that you should be present as you’re walking. Take in your surroundings and try to keep your mind from racing. Once you’ve accomplished your activity goals, don’t forget self-affirmation by acknowledging that you followed through.

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Exposure to natural light

"If you’re working long hours or you have a task to do, sit near a window where there’s natural light," MacDonald emphasized. It may sound impossible during the dark winter months, but exposure to natural light is vital to countering the effects of SAD. Even if it’s cloudy, you still get the benefits of that natural light coming in through the window, and it elevates your mood.

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Plan your day and organize your space

For people working from home this year, they’re working harder and for a longer period of time each day because there’s no separation between work life and home life. MacDonald pointed out that this is stressful and can bring up feelings of resentment. The way to deal with this is to first unpack and acknowledge what makes you stressed, whether it’s a deadline, virtually collaborating with your teammates, or even a weekly conference call. Next, change up your workspace. Move your desk around to change your perspective, or sit somewhere else in your home even for an hour each workday. “The brain likes variety. If you move to a new place, your brain will see things differently and that actually increases your energy,” said MacDonald. Finally, keep your space organized. MacDonald remarked, “Our brains like order. If we see something not in order, our stress level increases.” The more organized your space is, the easier it is to find things. It helps your mood and gives a sense of satisfaction that you’re in control of your environment.

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Carve out time for things that make you happy

If work life is creeping into your “me time,” be sure to set aside time for the things that make you happy, whether you enjoy reading, cooking, baking, crafts, checking in with friends on social media, or some other pastime. “It’s a great way to lift your mood and keep you going throughout the day,” MacDonald highlighted. It’s also a great way to reward yourself for the items you cross off your to-do list.

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Think good thoughts

“It’s important to be aware of what you’re thinking because we tend to drift toward negative thoughts. Push those negative thoughts away and think about something positive,” MacDonald prescribed. Try journaling or doing a gratitude exercise before bed, highlighting three to five things that you were grateful for each day. She added, “When we train our brain to think of positive instead of negative thoughts, it has a calming effect and we sleep deeper.” Another option is to work with a therapist on cognitive behavioural therapy. This will help you understand the things we can’t control in life and learn how to react to these things in a way that reduces stress levels.

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Be social whenever possible

When we’ve been on video calls all day for work, the last thing we want is to video chat with family or friends, but keeping those social connections is important during the winter months. MacDonald shared, “The brain needs separation between tasks,” so at the end of the workday, create a transition exercise. Use a mindfulness app, listen to tracks of birds chirping or other nature sounds, light a candle, or sit for five minutes in front of something like an aquarium or fireplace channel on your TV or online. “We need that separation, to see and experience something other than talking and listening to people on our screens,” she affirmed.

She also punctuated that you shouldn’t feel guilty if you don’t want to talk with family and friends every day. On some days, give yourself permission to declare that you can’t take any more human contact and that you need time for yourself.

Once you’ve taken the time to decompress from the workday or week and want to socialize, try something like a movie night or game night with friends online to keep those human connections. I take part in a monthly music trivia night that not only allows me to socialize with friends, it gives me something to look forward to in a year where travel, concerts, and other outings that get me through the winter are off the table.

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Talk to someone

“This year, we have an opportunity to create a safe space where people can talk about how they feel, and then seek the help they need,” MacDonald remarked. Share your feelings with your family, friends, and coworkers, and ask them how they’re feeling as well. There is strength in acknowledging that something doesn’t feel right, and in truly listening to the people in your life about how the winter is affecting them. Finally, seek help from a doctor or therapist who can provide you with a safe space to discuss your symptoms and provide you with coping mechanisms to help you through the winter.