Daylight Dilemmas: Unpacking Seasonal Affective Disorder

In this episode, Youth Ambassadors Belle-Ange and Alessandra, discuss what Seasonal Affective Disorder (SAD) is, why it happens, and how to overcome it! 
Tune in on this episode full of information and coping strategies as they unpack and explore SAD.

Transcript

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Hi everyone. Welcome to another episode of Get With The Grove podcast before I get ahead of myself, allow me to introduce myself, since you may not recognize my voice. My name is belange. I'm a youth ambassador or ya at the grove hubs, specifically the Woolwich site. And I'm a third year student studying for my undergrad in psychology at the University of Guelph. And today I'm joined with a special guest speaker, a fellow ya here at Woolwich to give us more insight on today's topic, seasonal affective disorder, or more commonly known as seasonal depression or the winter blues. Hi Alessandra, hi belange. I'm also a third year psychology with Co Op student at the University of Guelph, and I'm super excited to talk about this topic today. I've done some research on these diagnoses in past Co Op opportunities, and I find seasonal affective disorder, or sad as people also call it, really fascinating. So I'm just gonna dive right into it. Yeah, go for it. So as these start to get shorter and temperature gets colder, it's possible that some of us may start to feel a little bit down, I can assure everyone this is not something happening just in their own heads or just to them. Seasonal Depression is a real thing, and it is definitely more common than many think. In this episode, we are going to go over what seasonal affective disorder or sad is, why it happens, and most importantly, how to cope with it. So some of you may be wondering, what exactly is sad? According to the Mayo Clinic, sad is a type of depression that's related to changes in season and affects your mood, energy levels and sleep. In other words, it is a form of depression that typically manifests during certain seasons, with winter, especially following the end of daylight savings time being the most prevalent, while both are linked to the changes that come with winter, they really differ in terms of severity and how they affect our lives. The term winter blues, or seasonal depression, more commonly known as refers to those feelings of like mild sadness and lethargy that many people experience during darker months. It's not necessarily a clinical diagnosis, and foremost, it's manageable with some lifestyle changes like getting more exercise or spending more time outdoors in the sun. In fact, about 15% of Canadians actually feel this way, but it usually doesn't disrupt their daily routine significantly. I know it's such a crazy statistics. I feel like it's something that's so untalked about. I know, like, I've heard winter blues a lot, but I didn't realize it was like an actual difference, exactly, okay, on the other hand, sad. The real diagnosis, seasonal affective disorder is a recognized clinical condition outlined in the Diagnostic and Statistical Manual of Mental Disorders, it impacts about two to 3% of Canadians and comes with much more intense symptoms, similar to major depression. Okay, those dealing with sad often face severe mood swings, sleep issues and extreme fatigue, which can really affect one's ability to function because of this, formal treatment is almost always necessary. Understanding the difference between winter blues or seasonal depression and actual sad seasonal affective disorder is crucial. It helps us recognize when it might be time to seek more serious help. Okay, so basically, while you may think it's just winter blues, sad is definitely more than that. So some people may experience sad or also also experience a variety of symptoms, such as feeling sad all day or every day. Low Energy, losing interest in loved activities, increased sleep habits, feeling hopeless or guilty and difficult, difficulty concentrating. These symptoms can vary from mild to severe at any time and can have an impact on your daily life. Okay, so Alessandra, tell me, have you ever experienced seasonal depression, whether it's winter blues or sad, I would 100% say I have. I feel like most people have, even though the stat is only technically 15% of Canadians, I think it's something that, even if you don't necessarily call it seasonal depression, it's something that people experience just with the change of the time after daylight saving. When it's getting dark at like six o'clock at night, I'm 10 times more tired. I have the cold, oh my gosh. I have such less motivation to, like, go out, get out of bed, do anything so real. Am I necessary? I definitely wouldn't say I have sad. I wouldn't go that far. I'm definitely it's not something I've experienced to that extent. But 100% I would say I've experienced. It in that sense, or the winter blues just less motivation. You're not that you're happy, necessarily less, but it's just, it's a lot. And I would definitely say the winter weather, with the snow and the slush, and when everything like that starts coming into play, Oh, lordy, it's, um, the joys of being I think, Yeah, seriously, but it's okay, because then my birthday comes, so it's okay. I feel like I shouldn't be surprised when daylight savings ends, but every time, I'm always shocked. Every year when it starts getting dark so early, it's just we get less sun, and it definitely does affect your mood. And then when it gets sunny in the spring, I'm always surprised every year as to how much better I feel outside when the sun's out. It does make a difference, huge, and especially I feel like as university students, like the both of us are, I feel like we feel it more walking back home or heading back home after, like, a late night lecture or something it's hard, or leaving the like, going into the library when it's still bright outside, and then leaving the library when it's pitch black. Oh my goodness, those seven to 10pm lectures in the winter. Tell me about it. It definitely. It definitely affects your mood. Yeah. So why does it happen? Well, there are a few reasons as to why people experience sad. The first being like we said, a lack of sunlight during the winter months, there was less sunlight, which disrupts our body's internal clocks, otherwise known as our circadian rhythm. This interruption can have a negative effect on our mental health, possibly leading to depression also, secondly, a drop in serotonin, a brain chemical that affects our mood, plays a huge role in seasonal affective disorder with reduced sunlight, this could cause the drop in serotonin levels triggered by feelings of depression. And lastly, the change in season does not only change our internal clock, but can also disrupt the body's levels of melatonin. Melatonin is a key contributor to our sleeping habits and our mood, so you can see how this may affect you. Okay, so now let's talk about treatments for seasonal affective disorder. Now that we have a better understanding of what it is and why it happens, let's talk about some self care strategies to help us cope. Alessandra, what have you done in the past to overcome some of the symptoms during the colder months? I would say working out is a huge thing that helps me just any kind of physical activity, whether it's going for a nice, long walk, even in the cold, it's something that just getting outside the fresh air, because honestly, all I want to be is in bed in the winter, it's so cold outside, I don't care to go outside. I don't care to do anything, to be honest, like I want a little hot chocolate, and I'm good, but getting outside and force myself to get outside get some vitamin D, if the sun is maybe out, is something that I found to be like a huge, huge effect in how I feel and my motivation levels and my energy levels and everything like that. How about you anything specific? One thing I started doing last year was Zumba. Okay, so I, I used to live on campus, and so near us, we had the Athletic Center, and it would get me out of the building in order to walk to the Athletic Center, because it was a little bit of a walk. So I did get the fresh air for a little bit, but then just moving my body was a key component. Is really helping me during those colder months, and it kept me active, because I personally don't really go to the gym much, but I like being led and instructed in things like I'm thinking of doing Pilates this year, nice, but Zumba was a big thing for me last year. It was fun just having friends around and just listening to fun and upbeat music and getting your body moving. Yeah, I think that really helped during the winter. Great one. Yeah, absolutely another thing that I had a boss previously who this is what he did in the winter time. He had one of those, like, sunlight lights in the office. So even on those, like, really dark, grimy kind of days that we didn't have the sunlight, and you're just like, tired, and you don't even know what time it is because it's just dark all day. Yeah. So we had this fake sunlight, light in the office, which actually made a huge difference. And I didn't even realize that it was going to I was really surprised. He brought it in, and I was like, yeah, yeah, it's not gonna really do anything. I've seen those sunrise lands people use in the morning, but it did just the feeling of, even if it's fake sun, the feeling of the sun on you, and just like that, brighter, more natural light than these, like LED light, overhead lights that we most workplaces have, I found, made a pretty big difference. Okay, so what are some self. Are strategies that people can use to cope these lights aren't the only ways to get that kind of artificial sunlight. Opening up blinds on sunny days, removing anything that can be blockers to sunlight, sitting in front of a bright window, anything that helps you get close to just some kind of natural vitamin D can be great for making your environment brighter, which makes a huge difference. And also getting outside, just as we said, with our working out as our specifics, but getting outside is really important for sad whether you take a long walk, eat lunch in a park, sit outside on a bench, anything, even on a cloudy day, that outdoor natural light, rather than being indoors, can really help. I think that'd be really useful. Honestly. Another strategy, like we had also previously mentioned, exercising regularly. Any kind of physical activity helps. It helps relieve stress and anxiety, and being more fit can make you feel better about yourself too, which can lift your mood. It doesn't have to be going to the gym, like we said. It could be Zumba, it can be Pilates, can be dance, whatever form of physical activity or physical exercise that you think will help, whether it's a sport, any of this would be beneficial for you. And one last strategy, something else. I was just thinking about normalizing sleeping patterns. I know I'm really bad in the winter with sleeping in, going to bed later, that kind of stuff. In the summer, it's a lot easier for me to be on a proper sleep schedule, because the sun will get up and then I'm getting up and the sun will go down, and then I wanna you know what I mean, yeah, but when the sun's going down is six o'clock, it's a little bit harder to keep my energy levels up for that entire rest of the night, right? So it sounds silly, but start scheduling reliable times to wake up and go to bed each day. If you have to set an alarm to remind you to sleep at a decent hour. Do it? Apple has that new sleep feature on the phones. I find it super helpful just reminding me of like, hey, it's bedtime. Might sound silly. It really does, honestly, when I get the notification on my phone, but it is actually really helpful, because then your body is remains on that good sleep schedule, and you're getting the amount of time you need, and you're not getting more or less just because of the amount of sunlight or the winter or whatever the reason is, right. It's all about that circadian rhythm. It really is. It really is. And since Daylight Saving ends, we do, we gain an hour, yeah, see? So that also messes up our sleep schedule. That added hour kind of throws everything off balance, and you have to rework your sleep schedule. Oh, 100% and lastly, there's always clinical supports available, even not just for sad the actual diagnoses. Anyone dealing with any kind of seasonal depression, just seasonal sadness or winter blues, can reach out and get support for that. Within the Guelph region, there are a few supports available in terms of navigating spacious mind. Counseling is a clinic designed to connect you with the right resources, whether it may be psychotherapy, light therapy, etc, anything to help navigate those troubling thoughts. You can bug a consultation in person or virtually, which I personally love, free of charge. They can be seen from anywhere in Ontario, and no doctor referral is needed. Oh, that's incredible. There's also light therapy, which we mentioned a little bit about before. So it's basically exposure to artificial lighting to mimic the sun during the darker months. And it's been found to be beneficial when used for 30 to 45 minute increments at a time. And yeah, especially if, like most university students, you are locked away in your room during exam season, and you're so focused on studying that you realize, oh, I have not set foot outside yet. So that would be very beneficial for you. For sure. Honestly, anyone in school, I feel like even when I was in high school, I was studying, I was doing all my work, all that kind of stuff. It 100% would be helpful to get some light, because my high school hours were 830 to 330 that's a that's most of the time the sun is out, yeah? So if I'm in the classroom all day, where am I getting that vitamin D from? That's so true, yeah, so honestly, that'd be beneficial for anyone. I would 100% agree. Okay, well, feel like we touched upon a lot. Any final thoughts you'd like to share? Hmm, honestly, yeah, I had, I found this out recently, and I think it's really cool personally, okay, but did you know that there's actually an summer sad or a summer seasonal affective disorder? Oh, okay, I know I personally had no idea, because to me, or at least from what I've experienced, I've only gotten the seasonal depression or the winter blues, or I've only seen others experience it right more in the winter. Sure, okay, but while doing my research in past opportunities, I would became aware of the fact that it actually did sit in the summer too. So some people feel the reverse. Okay, I feel like most people wouldn't expect that purely because the sun is out exactly the time and the heat, it's seen as such, like a happy time, right? But this disorder can actually go both ways. Many people are familiar with the winter sad, which typically arises from shorter days and reduced sunlight. But summer sad is an important issue that affects many as well. Okay, so why does summer sad happen? Then one reason is that the increased heat and humidity can be really overwhelming for some individuals. Okay, this discomfort can lead to heightened anxiety, irritability, and just other negative feelings, probably like overstimulation as well, right? Exactly. Oh, okay, that makes sense. Okay, wow. Plus the long days can disrupt the sleep patterns, and many people find it harder to sleep when it's still light outside, and lack of quality of sleep can affect your mood Exactly. Oh, I never considered that. I know, and we can't overlook the pressure that comes with summer activities. There's often an expectation to be social and enjoy the season, which can lead to feelings of inadequacy for those who are struggling, there's that aspect of FOMO, for example, everyone's either out of school or people would be going on these lavish vacations, and that 100% can come into play if you don't feel like you're making enough out of your summer months, the short amount of time that we do have, like the sun and the Water and all those different aspects, right? That's just another level of the fact that it can turn into a summer sadness instead of that happy feeling that everyone kind of thinks we're supposed to have. That makes sense. I understand why fear of missing out, why that would affect other people? Yeah. I mean, let's talk about some common symptoms of summer sad. These can include persistent feelings of sadness, irritability and anxiety, like you had mentioned, right and other symptoms might might be trouble sleeping, a loss of appetite, fatigue and difficulty concentrating. It can really disrupt one's daily life the same way winter sad does. It's just not as commonly talked about. Thank you for bringing this up. Honestly, I feel like it's crucial for people to recognize that these feelings are valid, and just because it's the summer doesn't mean everyone is feeling happy and energetic. Exactly, understanding summer sad can empower individuals to seek help and find effective coping strategies, because no one's alone in that, even though it's not as talked about, seasonal depression can happen in any season, whether it's talking to a mental health professional, adjusting routines or finding ways to cool down and relax, support is always available. And remember, if you or someone you know is struggling, you're not alone. There is no shame in reaching out for help. Well, thank you for joining us today. Alessandra, it was very insightful. Everything you shared with us today, I learned so much. But like we had said, it is important to remember that if you're feeling this way, you are not alone, and there are ways to manage this. It's okay to feel down sometimes, but you don't have to go through it alone. Reach out to friends, family or a professional if you need support, and whatever you do, do not forget to take care of yourself, both physically, emotionally and mentally. Thank you so much for having me today. Bolange, I had so much fun, and I'm so happy to get this conversation flowing about sad, because I think it's so important to talk about and just spread awareness of, because it's something that so many people feel, and yet it's for some reason so untalked about, that's so true. Thank you everyone for tuning in with us at the grove. Stay positive, stay connected, and we'll see you next time bye, bye. You.