Seasonal Affective Disorder

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With the seasons changing and days getting shorter, now is the perfect time to educate yourself on Seasonal Affective Disorder (SAD).  It’s likely you have heard the term before, but what exactly does it mean? SAD is a form of clinical depression that is typically onset during the winter months. It is said that the lack of sunlight typically seen in the colder months leads to depressive episodes. According to an article by Darren Cotterell MRC Psych, SAD is generally believed to affect women more than men and the age of onset is usually between 20-30 years. [1]

SYMPTOMS

Symptoms of SAD, much like depression, can include:

• Fatigue

• Loss of interest

• Changes in sleep patterns

• Craving and eating unhealthy foods (carbs, sweets)

• Weight gain

• Feelings of hopelessness

• Thoughts of suicide

• Loss of sex drive

• An overall sad mood

TREATMENT

Emphasis on a healthy lifestyle

While it is important to take care of your body by exercising and eating healthy year round, if you suffer from SAD, try to put in an extra effort to maintain your diet during the winter months. Combatting the feelings of depression with nutrient rich foods to provide your body the energy it needs is extremely beneficial.

Don’t shut yourself in

It can often be difficult to find time in the short winter days to get outside- especially if you work office hours, try to make a goal to go for a short walk on your lunch break. On days off, make sure you get out of the house at least once a day for a walk, coffee, or physical activity.

Surround yourself with loved ones

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Depression is an illness that can often lead to withdrawing from friends and family. If you begin feeling the symptoms coming on, reach out to your loved ones and speak with them about what is happening. They should make it a priority to spend quality time with you and help you through your rough time.

Seek professional help

If you feel as though you are unable to combat your symptoms of SAD on your own, seeking the help of a mental health professional is highly recommended. Cognitive Behavioural Therapy (CBT) and/or light therapy are often recommended for individuals with SAD. CBT helps patients identify and incorporate enjoyable activities into their life and explore and change negative thoughts and emotions associated with winter. In a 2016 Psych Central article by Margarita Tartakovsky, M.S. it is noted that light therapy and CBT are both effective ways to treat Seasonal Affective Disorder; however, CBT for SAD may be more effective than light therapy. A one-year follow up showed that participants treated with CBT were doing much better than individuals who were treated with light therapy. [3]

References

[1] Cotterell, Darren MRC Psych Pathogenesis and Management of Seasonal Affective Disorder

[2] American Psychological Association American Psychological Association- Seasonal Affective Disorder

[3] Tartakovsky, Margarita M.S. Are You SAD This Winter? Coping with Seasonal Affective Disorder

Quality Time with Loved Ones

In our recent wellness survey, the top answer to the question “what is the most important aspect of maintaining your personal wellness and ensuring personal growth” was “quality time with friends and family.” This answer was noted by 34% of the participants. However, not all time spent with loved ones is “quality”.  Is there a difference between spending time with your loved ones having a meaningful conversation and bonding, or sitting beside them glued to your phones? The answer may seem obvious, but it is often difficult to choose to spend your time with others in ways that benefit both your relationship and your mental health. Here are some suggestions for activities that maybe beneficial:

Go For a Walk:

Fresh air, exercise, good conversation and time with your loved one- what more could you need? Take the time you have together to spend some quality time while you get outside and increase your heart rate. Not only is it going to strengthen your relationship, it will help you work towards your goal of 30 minutes of activity each day. If walking isn’t really your thing, try biking, swimming or doing yoga together; any activity that will get your heart rate up will be beneficial for your health.

Cook A Meal Together:

Cooking is always a great way to spend time with family and friends. You get the opportunity to exchange healthy recipes and learn new tips and tricks. Meal prepping for the week is also a great way to spend your time and set yourselves up for a week of clean eating. When you’re looking for recipes, remember to choose foods that will benefit your mental health and overall wellbeing. In addition to cooking together, sit down and eat your meal together at a table and not in front of an electronic. It’s so easy these days to grab your meal and scatter to your designated rooms, but make the effort to eat your meals with each other as often as possible.

Teach Your Kids:

This one may sound obvious, but many people are quick to give their children a task to distract them while they try to get their own tasks completed. Instead of shooing the kids away, teach them how to help you out; if they show an interest in the laundry, take the time to show them how to wash, dry and fold their own clothes. Not only will it take some of the stress off of you, but it will teach them valuable life lessons and help them prepare for their futures.

Schedule A Family Night:

Dedicate one night per week to family time. This can mean a game night, a movie night, or even a dinner out at a restaurant. Whatever you choose to do, keep the cell phones hidden away and focus on giving your undivided attention to your family. If you keep the day and time consistent, everyone will know not to schedule outside activities and miss out on the time together.

Any time that you are able to spend with your friends and family is great, but there are definitely certain ways that can benefit your overall wellness more than others. If you have more ideas, share them in the comments of this post - we would love to hear what you and your family do together that improves your relationships and overall wellness.