When the temperatures drop and the days become shorter, many of us experience lower levels of energy or mood changes. In fact, 2 to 3% of the population suffers from seasonal affective disorder every year. It’s a serious disorder that can have a huge impact on the lives of those affected.
We met with psychologist Dr. Béatrice de Montigny to better understand this disorder that affects many people. The most important thing to keep in mind is that there are solutions to fight it!
What is seasonal affective disorder?
Also known as “seasonal depression”, seasonal affective disorder is a type of depression that occurs at the same time every year, usually when the days get shorter, from fall to spring.
Seasonal affective disorder is therefore associated with a particular season. People who suffer from it exhibit de same symptoms that are associated with other types of depression.
Don’t mistake the winter blues for depression
When winter comes around, it’s normal to experience lower levels of energy or have an increase in appetite. You might also feel like you need more sleep. If these symptoms are temporary and don’t significantly affect your daily activities, you might be experiencing the seasonal blues. It’s a temporary situation.
However, you might be experiencing seasonal affective disorder when your symptoms are associated with depression:
- Feeling sad
- Loss of interest for activities that you are normally passionate about
- Difficulty getting out of bed
- Loss of motivation at work, trouble keeping up with deadlines
The difference between the blues and seasonal affective disorder is that the symptoms associated with the latter last longer. If they last for more than two weeks and affect multiple spheres of your daily life, you might be suffering from depression.
Who is at risk?
It is estimated that 70 to 80% of people who suffer from seasonal affective disorder are women. Those between 18 to 45 are the most at risk. However, no one is immune and men, as well as children and teenagers, can experience seasonal affective disorder.
Tips to help you fight the winter blues
To help boost your mood and energy levels during the winter, you need to make a few lifestyle changes. Here are Dr. de Montigny’s tips!
STAY ACTIVE: It’s a well-known fact that exercise has a positive impact on our health, both physical and psychological. Staying active will help keep your spirits up because it produces certain hormones that boost your mood. To ward off the winter blues, you should exercise outside in the morning, that way you’ll also take advantage of the sunlight.
EAT HEALTHY: The foods we eat play a bigger role on our mood than we think. You need to choose what you eat carefully. Eat foods that are high in protein and nutrients.
MAINTAIN A REGULAR SLEEP SCHEDULE: It is extremely important to follow a regular sleep pattern. Contrary to what you might think, getting up later is not necessarily a good way to increase your energy levels.
If symptoms persist despite these changes, LIGHT THERAPY can be an effective way to fight the winter blues. Studies suggest that getting 30 minutes of light every morning is enough, but you should consult a physician to make sure light therapy is for you.
Sometimes, medication is necessary, just like with other types of depression.
How psychology can help in the fight against seasonal affective disorder
When the winter blues turn into symptoms of depression, you should consult a psychologist. Consultations allow you to redefine how you view reality by focusing on the relationship between your thoughts, emotions, and the environment. Depression can be exacerbated by a lack of sunlight, but it can also be related to your thoughts and behaviours.
Teleconsultation services with a psychologist
Clinique GOTM offers teleconsultation services with a psychologist who will be able to evaluate their client just like if they were meeting in person. There are numerous advantages to using this service, especially if you have a busy schedule or live in a remote location.
Contact the team at Clinique GOTM for more information on our psychology services.
Approuvé par Francis Desjardins
