As winter sets in across Canada, many people experience a noticeable shift in mood and energy levels. For some, the drop in sunlight and colder temperatures trigger more than just a seasonal slump—it’s Seasonal Affective Disorder (SAD), a type of depression that typically occurs in the late fall and winter months. With Canada’s long, dark winters, understanding SAD and how to manage it is especially important for those who are affected.
SAD by the Numbers
- 2-3% of Canadians will experience SAD at some point in their lives, while another 15% may suffer from a milder form known as the «winter blues.»
- Women in Canada are eight times more likely than men to be diagnosed with SAD.
- The further north you live, the more likely you are to experience SAD—rates are significantly higher in northern regions, with up to 10% of people in northern Canada affected.
How SAD Differs from Depression
SAD shares many symptoms with major depression—such as persistent sadness, low energy, and difficulty concentrating—but it has a key difference: it’s linked to the changing seasons, specifically the lack of sunlight during the fall and winter.
The reduced exposure to sunlight in winter, especially in Canada’s northern regions, affects the body’s production of serotonin, the «feel-good» hormone, and melatonin, which regulates sleep. This disruption in circadian rhythm can lead to symptoms like excessive sleep, increased cravings for carbohydrates, and weight gain—distinct features that differentiate SAD from regular depression. Many people with SAD may experience stigma and discrimination, which can hinder their willingness to seek help.
Resources for Managing SAD in Canada
If you think you might be suffering from SAD, there are effective ways to manage your symptoms:
- Consult a Healthcare Provider: In Canada, SAD is a recognized mental health condition, and speaking with your doctor can help you determine the right course of action. Treatments such as Cognitive Behavioural Therapy (CBT) are widely available and effective.
- Light Therapy: Light therapy boxes are commonly recommended in Canada and can be used daily to simulate natural sunlight. The Canadian Mental Health Association (CMHA) offers guidance on how to use these devices safely.
- Exercise and Outdoor Time: Take advantage of Canada’s sunny winter days! Regular physical activity outdoors, even in the colder months, can help increase serotonin levels and improve your mood.
- Mental Health Support Services: Free and confidential support is available through programs such as Wellness Together Canada, which offers online resources, mental health assessments, and access to professionals.
If the winter months feel overwhelming and you’re struggling to maintain your usual routine, don’t hesitate to seek support. With the right tools and resources, SAD can be managed, allowing you to enjoy the winter season without being weighed down by its challenges.
Want to know more about the impact of sleep on your wellness? Send me an email for more information about this brand-new workplace wellness workshop available now until March 31st:
Brightening the Winter Blues: Coping with Seasonal Affective Disorder
Gain valuable insights into understanding and coping with the effects of Seasonal Affective
Disorder (SAD). Participants will learn to recognize the symptoms of SAD, explore effective
strategies such as light therapy and lifestyle adjustments, and discover practical tools to
maintain their mental and emotional well-being during the winter months. This workshop
provides actionable tools and a guided movement section to help you thrive beyond seasonal
challenges.
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