Written by Nancy Maria Fernandez

@nancymfernz

Thumbnail Photo by Anthony Tran on Unsplash

It is finally December and we are officially on the home stretch with the semester and the year. As it goes, the months are getting colder and within a matter of days, winter will be upon us. This means more snow, more hot chocolate, and a lot less sun. For many of us, this is an exciting time of year, however, several people are adversely affected by the changing weather conditions. Skin problems and increased cases of the flu due to a weakened immune system are just some of the common ways in which the cold weather negatively impacts our bodies. Additionally, the winter season can also have a detrimental effect on our mental health, namely in the form of Seasonal Affective Disorder (SAD).

What is SAD?

Harvard Health Publishing (of Harvard Medical School) defines Seasonal Affective Disorder as “a type of depression that occurs during the late fall and early winter and often ends by spring or early summer.” While there is no singular conclusive cause of SAD, research suggests that the reduced amount of light in the winter could be one contributing factor for this ailment. According to the Centre for Addiction and Mental Health, an estimated 2-5% of our population suffer from a severe form of SAD, and an additional 15% of Canadians also experience a milder form of the illness. Common symptoms of SAD are similar to generalized depression and include persistent feelings of hopelessness and worthlessness, sleep problems, loss of interest in doing things that once brought you joy, change(s) in appetite and weight, and feelings of lethargy or restlessness.

In order to educate students on SAD, SMU’s Counselling department hosted an interactive workshop on November 18th, 2020 titled, “Winter Blues.” Conducted as part of Wellness Wednesdays, the event was presided over by Brandon Yeo and co-hosted by Valerie Wadman of SMU Counselling. The webinar discussed the symptoms of SAD, as well as the ways in which we can effectively cope with it.

Yeo began the session by acknowledging the fact that SAD is a subjective experience. “You don’t need a formal diagnosis of SAD to have it,” he contended. He explained that SAD can result in increased production of melatonin, which is a hormone that regulates the sleep-wake cycle in the body. Due to the overproduction of melatonin caused by SAD, even “8 o’clock [can] feel like 9 o’clock,” stated Yeo. He also said that people living in northern countries are more impacted by the winter blues. Adults are statistically more vulnerable, and women are at a higher risk of developing SAD than men are. Yeo also stated that some international students are particularly affected, especially those who are originally from warmer places. SAD can also affect our eating habits. “Fries and chips seem more tempting [than usual],” explained Yeo. Additionally, people suffering from SAD also tend to “avoid friends and family.”

Yeo stated that “having a negative relationship with winter and dreading the cold” can also exacerbate the situation. “Accepting the season as it is [by] reconditioning your relationship with it can definitely go a long way,” he said. One way to combat Winter SAD is by getting outside and spending time under the sun. This will not only boost one’s mood but will also ensure Vitamin D intake. He stated that people suffering from Winter SAD should focus on letting more sunlight inside the house in order to improve the environment at home. “Spend more time near the window and soak in the sun,” advised Yeo. This would mean drawing the curtains apart to let more light in and to stand outside on the balcony for a few minutes every day. One may also step outside to take part in winter activities like ice-skating at The Oval or building a snowman. If getting outside isn’t always possible, taking supplements also helps in increasing the amount of Vitamin D in the body.

Yeo also mentioned that “positive self-talk” can do wonders to an individual’s health as they navigate life with SAD. Additionally, he advised students to get in touch with friends and family over FaceTime and Zoom calls in order to stay connected while social distancing. Planning virtual dates or gatherings can also be of immense help especially during these difficult times. “We are all social species and we need each other,” affirmed Yeo.

Yeo also recommended the use of Happy Lamps. A Happy Lamp is an artificial source of light that stimulates the effect of sunlight. He mentioned that they can be purchased from Costco or can be bought online. He also suggested visiting the ca.portal.gs/ website which was launched by the Government of Canada during the ongoing COVID-19 pandemic for anyone seeking mental health assistance. Called Wellness Together Canada, this portal is a government-funded initiative, designed to help people dealing with mental health issues while social distancing during the pandemic.

Yeo also declared that prioritizing self-care can be instrumental in bringing about a positive change in our lives. He sees it as “anything you can do to stay connected, that brings you joy.” Much like other things, self-care is also quite subjective. It can include activities like “sleeping well, following a healthy diet and exercising regularly.” Some examples of self-care include hiking, walking one’s dog(s), listening to music, practicing yoga and so on. Self-care can also involve “celebrating the traditions of home” by spending time with friends and family. Yeo also suggested taking part in the various virtual activities that are currently happening. He urged students to take advantage of the bi-weekly “Self-care Sundays” sessions hosted by Peer Support which is a virtual hangout space for students to meet and socialize. The Students Acting for Global Awareness (SAGA) volunteers have been organizing some fun virtual events including Movie Nights, Scattergories and Charades throughout the Fall term. You can check Saint Mary’s Virtual Calendar of Events to know more about what events are coming up.

There are lots of ways to help out friends and family members suffering from SAD. The best way to do so is by reaching out to them. “Just being there for people and being compassionate can go a really long way,” explained Yeo. “Spread the word and make wintertime more fun for everyone,” he said before concluding the workshop.

As mentioned in my previous article, you do not need a specific opportunity or occasion to raise awareness about the importance of mental health. This year has been especially challenging due to the ongoing pandemic. Many of us will observe socially distant celebrations this coming holiday season. Moreover, many people, particularly students, may not be able to go back home for Christmas due to the travel restrictions. In such situations, life can feel harder than usual. But it is important to reach out and ask for help when you need it. You can get in touch with the Counselling Centre at counselling@smu.ca for support. You can also find the contact details of additional mental health support services here.

References

https://www.health.harvard.edu/mind-and-mood/shining-a-light-on-winter-depression

https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder

https://cmha.bc.ca/documents/seasonal-affective-disorder-2/

https://www.cbc.ca/amp/1.2981920

https://ca.portal.gs/

http://www.smu.ca/virtualuniversity/student-affairs-and-services.html

How to Beat the Winter Blues

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