by Rougayyah J.

Winter days are approaching! This means festive holidays ahead, cozy nights in, warm sweaters, and hot drinks. It also means colder weather and what feels like the shortest days ever. With the shorter days, we may find ourselves feeling down. This feeling affects many people as our daily sunlight, or ‘natural light’ exposure is reduced in the fall & winter months. In Canada, our winters can last up to 6 months – with below freezing temperatures and snow. According to the National Research Council Canada, the months of December through January have around 9 to 10 hours of daylight, with slight variations across cities in Canada1. For many of us, heading to school or work earlier in the morning before the sun rises and coming home in the evening when the sun is on its way out takes a toll on our overall mood and well-being. Where did the day go? Of course, the feelings vary from one individual to another and may last longer for some than others. ‘Winter blues’ are often experienced by many with time and season changes, however, for others individuals, the constant feelings experienced may be one of the symptoms of a type of depression also known as, SAD. 

Let us get into the basics. What is SAD, and what are the winter blues? Are they the same? How can we tell the difference? 

What is SAD? 

SAD, also known as Seasonal Affective Disorder is a type of depression associated with the changes in the season, typically taking place in the fall and winter months2. Short days and reduced sunlight are large contributors to the manifestation of SAD. The lack of sunlight also decreases serotonin levels, also known as the feel-good hormone, and increases melatonin, the sleep hormone. It is why people experiencing SAD may often feel fatigued and tired. SAD interferes with a person’s ability to carry on with their daily activities. According to the Canadian Mental Health Association (CMHA), about two to three per cent of Canadians will experience SAD in their lifetime. There are increased risks for people living far north or south of the equator, individuals with family history of SAD or other forms of depression or bipolar disorder3. 

Winter Blues 

Winter blues is a milder version of SAD. According to the Canadian Mental Health Association (CMHA),  about 15 per cent of Canadians experienced feelings of winter blues throughout their lifetime4. The winter blues have an effect on overall mood and feelings such as feelings of sadness, however, usual daily activities such as work, school, or errands are able to be carried out for most, but not all individuals. 

Winter blues can also vary from one individual to another and though the impact on how one approaches their daily life is much lower than that of an individual diagnosed with SAD, it can still make doing usual tasks a challenge. Time, temperature changes and other factors are contributors to this common winter feeling and lead to a variety of outcomes. What are some of these effects?   

Overall Effects of Seasonal Changes 

In addition to the change in weather, daylight saving times that begin in early November always take some adjusting. Did we gain an extra hour of sleep? It almost feels like a jet-lag situation where we have to readjust our biological clocks to keep up with the time. These changes disrupt normal daily rhythms and result in overall mood changes such as irritability and tiredness. 

Social Effects of SAD & Winter Blues 

Let’s be honest, sometimes the cold weather is not exactly encouraging for a day out. The thought of having to put on lots of layers to keep warm makes many of us want to stay in and take a rain check, or in this case a ‘snow check’. We would much rather be in bed and watch a Netflix show. We also may opt for indoor activities and not care to meet friends and loved ones due to lower levels of energy. With less and less socialization, the feeling of winter blues increases substantially. In addition, high school and post-secondary students undergo exams during this period of the year, around November to January – where social gatherings are reduced in order to focus on studies. In addition to low motivation to go out due to shorter days and cold weather, the academic obligations call for more time spent at home or the library to get the assignments, work and studying done. 

With COVID-19 being a part of our reality for the past two years, the rates and effects of winter blues and SAD have increased. Lockdowns, quarantine, curfews, transition to online learning has led to even less socialization, and more isolation. An international study was done in Italy by professors and researchers at the Department of Economics in several universities across the country. The study aims to understand the effects of COVID-19 lockdown on university students with an anxiety disorder. It was found that new university students in 2020 and 2021 had to experience a new reality of university life. With most activities and in-person classes being suspended – social isolation began to prevail. The frustration of not being able to go to social gatherings, parties, meeting new friends from different programs and joining new clubs led many to feel anxious about their future5. It is understandable that many youth would experience these feelings, as socialization is an integral part of our wellbeing and health. Adolescence and early adulthood are critical stages in a person’s life. It is a stage where we learn more about ourselves, establish our identity and emotional well-being, explore romantic interests, and find our community through volunteering or being part of clubs6. To reiterate, health is not simply the absence of disease as we once thought it was. In a holistic sense, we also need to fill ourselves with spiritual & social needs as well.  

Health 

The lack of sunlight is a major driver for winter blues and seasonal affective disorder (SAD). The sunshine we get has vitamin D, an essential contributor to serotonin levels, also known as our happy hormones. Vitamin D allows our body to continue healthy functions like building strong bones, brain development, reducing inflammation and infection, and helps with cell growth7. The lack thereof can have an effect on how other hormones like the serotonin hormone can function in our brain and influence our overall mood. A way to improve overall mood can include maximizing the amount of sunlight you can get throughout the day. For example, sitting close to a window, and heading out during peak times of the day such as in the morning or afternoon. 

Effective Ways to Combat SAD & Winter Blues 

Every individual experiences the feelings of winter blues or SAD differently. It is most important to always speak to a professional to figure out the best course of action to address a diagnosis of SAD. As individuals, additions or adjustments to daily activity may help navigate and ease winter blue feelings. Some ideas include but are not limited to: 

  • Fun winter activities; skating, weather-permitting walks – do not forget to dress warm! 
  • Indoor workouts, dances or meditation to boost serotonin levels. 
  • Cooking a delicious meal, reading your favourite book, watching a show/movie, shopping for things you enjoy, painting/drawing or writing in a journal as a form of expression. Doing things you enjoy and creating the best routine for you! 
  • Calling or face timing a friend! 
  • Ensuring that you are eating nutritious foods filled with essential vitamins such as Vitamin D.
  • Light therapy using a device that mimics outdoor natural light to stimulate chemical changes in the brain to release hormones that may improve an individual’s mood. It is always essential to discuss treatments with a medical professional first89.

Resources: 

No matter how seasonal changes affect an individual at any age, they are never alone. Taking it day by day and one-step at a time can help the individual navigate their experience. Speaking with a trusted family member or friend, and seeking medical advice from a healthcare professional such as a family doctor or therapist to navigate symptoms of SAD and is highly encouraged. Check out the following resources regarding national mental health services and SAD information: 

Good 2 talk for post-secondary students – Available 24 hours a day/7 days a week  

Visit https://good2talk.ca/ or call 1-866-925-5454. Free confidential support services for post secondary students residing in Nova Scotia & Ontario

Kids Help Phone  Available 24 hours a day/7 days a week  

Visit https://kidshelpphone.ca/. Available 24 hours a day for Canadians aged 5 to 29 who want confidential and anonymous assistance from trained responders.

Hope for Wellness Help Line – Available 24 hours a day/7 days a week (Bilingual & Indigenous languages offered)

Visit https://www.hopeforwellness.ca/ or call 1-855-242-3310. Help line and online chat service available for Indigenous people residing accross Canada 

Ottawa & National Capital Region (NCR): Neighbrouhood Wellness Hubs

Visit https://www.ottawapublichealth.ca/en/public-health-topics/neighbourhood-health-and-wellness-hubs.aspx. These are places across the city offering drop-in services through Ottawa Public Health and City of Ottawa staff regarding health, mental-health and well-being needs. 

ACMHA

Visit https://www.accessmha.ca/. Access Mental Health & Addictions, ACHMA, is a program designated to find mental health support, services, and care for individuals 16 and up living in eastern Ontario.

Works Cited

AccessMHA.ca (n.d.). Free mental health and/or substance use/addiction support. https://www.accessmha.ca/

Busetta, G., Campolo, M. G., Fiorillo, F., Pagani, L., Panarello, D., & Augello, V. (2021, October 9). Effects of COVID-19 lockdown on university students’ anxiety disorder in Italy – Genus. SpringerOpen. https://genus.springeropen.com/articles/10.1186/s41118-021-00135-5

CMHA. (n.d.). Seasonal Affective Disorder. Canadian Mental Health Association | British Columbia Division. https://cmha.bc.ca/documents/seasonal-affective-disorder-2/

Johns Hopkins Medicine. (n.d.). Seasonal Affective Disorder. https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder

Lazzara, J. (2020, June 26). Chapter 9: Early Adulthood – Lifespan Development. Pressbooks. https://open.maricopa.edu/devpsych/chapter/chapter-9-early-adulthood/

Mayo Clinic. (2021, December 14). Seasonal affective disorder (SAD) – Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

Mayo Clinic. (2022, March 30). Seasonal affective disorder treatment: Choosing a light box. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298

National Research Council Canada. (n.d.). Canada’s official time. https://nrc.canada.ca/en/certifications-evaluations-standards/canadas-official-time

1 From Canada’s official time – National Research Council Canada. (n.d.). https://nrc.canada.ca/en/certifications-evaluations-standards/canadas-official-time

2 From Seasonal affective disorder (SAD) – Symptoms and causes. (2021, December 14). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

3 From CMHA. (n.d.). Seasonal Affective Disorder. Canadian Mental Health Association | British Columbia Division. https://cmha.bc.ca/documents/seasonal-affective-disorder-2/

4 From CMHA. (n.d.). Seasonal Affective Disorder. Canadian Mental Health Association | British Columbia Division. https://cmha.bc.ca/documents/seasonal-affective-disorder-2/

5 From Busetta, G., Campolo, M. G., Fiorillo, F., Pagani, L., Panarello, D., & Augello, V. (2021, October 9). Effects of COVID-19 lockdown on university students’ anxiety disorder in Italy – Genus. SpringerOpen. https://genus.springeropen.com/articles/10.1186/s41118-021-00135-5

6 From Lazzara, J. (2020, June 26). Chapter 9: Early Adulthood – Lifespan Development. Pressbooks. https://open.maricopa.edu/devpsych/chapter/chapter-9-early-adulthood/

7 From Mayo Clinic. (2021, December 14). Seasonal affective disorder (SAD) – Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

8 From Mayo Clinic. (2022, March 30). Seasonal affective disorder treatment: Choosing a light box. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298

9 From Johns Hopkins Medicine. (n.d.). Seasonal Affective Disorder. https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder