Are you feeling SAD?

Seasonal Affective Disorder, also known as SAD, affects 2-3% of Canadians at some point in their lifetime. SAD most commonly occurs in the winter months, beginning in the fall and lasting all winter long, and is thought to be due to lack of sunlight. Symptoms usually improve when patients are exposed to sunlight. SAD is a form of depression that makes up 10% of all depression cases. How do you know if you suffer from SAD? Do you feel any of the symptoms below during certain months of the year, and recurring yearly?

• I feel like sleeping all the time, or I’m having trouble getting a good night’s sleep
  
• I’m tired all the time, it makes it hard for me to carry out daily tasks
  
• My appetite has changed, particularly more cravings for sugary and starchy foods
  
• I’m gaining weight
  
• I feel sad, guilty and down on myself
  
• I feel hopeless
  
• I’m irritable
  
• I’m avoiding people or activities I used to enjoy
  
• I feel tense and stressed
  
• I’ve lost interest in sex and other physical contact
  

If you are feeling any of the above symptoms it is important to talk to your naturopathic doctor to make sure there are no other issues going on such as thyroid or hormone imbalances, etc. There are several therapies that can help you deal with SAD such as light therapy, meditation, acupuncture and herbal remedies. Your doctor can help you figure out which therapies you would benefit from most on an individual case by case basis. In the meantime some tips to help you cope with symptoms are as follows:

• Spend more time outdoors during the day
  
• Try to arrange the spaces you spend time in to maximize sunlight exposure
  
• Keep curtains open during the day
  
• Trim tree branches or hedges that may be blocking some of the light from getting into your home
  
• Move furniture so that you sit near a window or, if you exercise indoors, set up your exercise equipment by a window
  
• Install skylights and add lamps
  
• Build physical activity into your lifestyle preferably before SAD symptoms take hold. Physical activity relieves stress, builds energy and increases both your physical and mental well-being and resilience
  
• Make a habit of taking a daily noon-hour walk, particularly if you commute to school or work in the dark hours of the day
  
• When all else fails, try a winter vacation in sunny climates—if the pocketbook and work schedule allow. Keep in mind that the symptoms will recur after you return home
  
• Try to resist the carbohydrate and sleep cravings that come with SAD
  
  
  Information was taken from the Canadian Mental Health Association Website- BC Division
  https://www.cmha.bc.ca/get-informed/mental-health-information/sad#F