SAD is a mood disorder characterized by symptoms similar to depression, but with a seasonal pattern. These symptoms typically begin in fall and improve in spring or summer when daylight hours increase.

While the exact cause of SAD remains unclear, the reduced sunlight exposure during winter is believed to play a significant role in disrupting the body's natural internal clock (circadian rhythm) and impacting the production of mood-regulating hormones like serotonin and melatonin.

15% of Canadians will experience mild SAD.
Additionally, 10% of all depression cases are a result of SAD.
(Cited by Canadian Mental Health Association at bc.cmha.ca)

Symptoms of SAD

Individuals experiencing SAD may exhibit some or all of the following symptoms:

• Depressed mood or feelings of sadness
• Loss of interest or pleasure in activities previously enjoyed
• Changes in appetite or weight (overeating or undereating)
• Sleep disturbances (difficulty sleeping or excessive sleeping)
• Loss of energy or increased fatigue
• Difficulty concentrating or making decisions
• Social withdrawal or feelings of isolation
• Increased irritability or anxiety
• Hopelessness or thoughts of suicide (in severe cases)

It's important to note that these symptoms can also occur in other types of depression, and a mental health professional should be consulted for proper diagnosis and treatment.

Seeking help for SAD

If you suspect you might be experiencing SAD, seeking professional help is crucial. A therapist or counsellor can provide various forms of support, including:

• Cognitive-behavioral therapy (CBT): This therapy helps individuals identify and challenge negative thought patterns contributing to their mood.
• Light therapy: Regular exposure to artificial light that mimics natural sunlight has been shown to be effective in alleviating SAD symptoms.
• Lifestyle modifications: Maintaining a regular sleep schedule, engaging in physical activity, and practicing relaxation techniques can significantly improve mood and well-being.
• Vitamin D: Sunlight exposure is the primary source of vitamin D, essential for mood regulation. Consider consulting your doctor about vitamin D supplementation during winter months, especially if you have limited sun exposure.

Additional resources

If you suspect you might be experiencing SAD, seeking professional help is crucial. A therapist or counsellor can provide various forms of support, including:

• Canadian Mental Health Association: https://ottawa.cmha.ca/mental-health/
• The Centre for Addiction and Mental Health (CAMH): https://www.camh.ca/
• The Society for Light Treatment and Biological Rhythms: https://sltbr.org/