The “winter blues” is a common experience during and after the holiday season where many people find it difficult to shake off fatigue, low energy, and an overall lack of motivation. However, persistent mood and behavioural changes during this time may warrant monitoring, especially for women between the ages of 18-30 who are at a greater risk of developing Seasonal Affective Disorder (SAD) (Galima et al., 2020). SAD is a major depressive disorder that routinely presents itself during the fall and winter months (Melrose, 2015). Seasonal changes during this period include less sunlight and colder temperatures, which contributes to a reduction in vitamin D and serotonin, as well as an increase in melatonin (Melrose, 2015). With environmental and physiological factors at play, individuals who are vulnerable to developing SAD may experience difficulties adjusting to these seasonal changes and require greater support for symptom prevention and management.
Signs and Symptoms
Common signs and symptoms of SAD may include:
- Sadness and low energy
- Irritability
- Lethargy
- Trouble concentrating
- Poor appetite
- Decreased activity and social isolation
- Insomnia and/or oversleeping
- Anxiety
- Suicidal Ideation
The signs and symptoms of SAD can vary in severity and typically reoccur during the winter months and reduce during the warmer months for at least two years (Melrose, 2015). Individuals with a family history of depression and/or bipolar disorder may be at a great risk of developing SAD, as well as those who live in colder climates, north of the equator (Melrose, 2015).
Treatment
There are several treatment options for SAD, including antidepressant medications, light therapy, and vitamin D supplements (Melrose, 2015). Other treatment approaches include counselling and psychotherapy services that focus on cognitive and behavioural interventions. Cognitive-Behavioural Therapy for SAD may include:
Behavioral activation
Behavioural activation focuses on intentionally increasing activities that promote a sense of achievement, fulfillment, pleasure, and connection (Greenberger & Padesky, 2016). This could look like exercising to immediately increase dopamine and serotonin levels or attending a group meditation practice to attain connection and promote relaxation. The rationale behind this approach is to assist the brain in generating feel-good chemicals to boost mood while increasing positive experiences. Instead of waiting for motivation to kick in, behavioural activation prioritizes behavioural changes to create motivation.
Cognitive restructuring
Cognitive restructuring identifies and examines distressing thought patterns that contribute to low mood (Greenberger & Padesky, 2016). For those with SAD, negative cognitions about self, others, and the world around them are often present. These thought patterns are usually automatic, biased, and irrational and yet they are quite powerful and influence how an individual feels and behaves. A professional trained in cognitive restructuring would assist in tracking and monitoring negative thought patterns and gently challenging them.
Your monthly reflection:
- Track and reflect on your mood over the last few months. What do you notice?
- How can you increase activities this month?
- If you are concerned about your mood and behavioural changes this season, seek your healthcare provider.
References:
Galima, S, V., Vogel, S, R., & Kowalski, A, W. (2020). Seasonal Affective Disorder: Common Questions and Answers. American Family Physician, 102(11), 668-672. https://www.aafp.org/pubs/afp/issues/2020/1201/p668.html
Greenberger, D., & Padesky, C, A. (2016). Mind Over Mood: Change How You Feel by Changing the Way You Think (2nd ed). The Guildford Press.
Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment. https://doi.org/10.1155/2015/178564
