Written by Izabelle Rocha, University of Guelph BA Honours, Psychology Undergrad
Have you ever wondered why the cold weather seemingly changes more than just what's outside your window? You may notice that in the winter months you slow down a bit, taking the cold weather as an opportunity to stay in more or give yourself some grace with your responsibilities and work. To what point do these changes due to the chilly winter months become concerning? How do we differentiate between seasonal affective disorder (SAD) and just slowing down in winter?
While it's common to experience some changes in mood and behavior during winter, SAD is a more serious condition that can significantly impact daily life. SAD is characterized by persistent low mood, loss of interest in activities, and changes in sleep and appetite patterns that occur repetitively at a particular time of year, typically late fall or early winter. The key difference lies in the severity and duration of symptoms. The "winter blues" are usually mild, short-lived, and often tied to specific stressors like holiday-related stress or missing loved ones. In contrast, SAD is a form of depression that can last for months and interfere with daily functioning.
This blog will explore the relationship between SAD and pre-existing mental health concerns, the science behind how SAD may exacerbate eating disorders, as well as walking you through some tangible tools to address SAD.
Recognizing SAD Symptoms
Common signs of SAD include persistent low mood, loss of interest in activities, low energy, increased appetite and increased sleep. For individuals with eating disorders, these symptoms may manifest uniquely. They might experience intensified body image concerns, heightened anxiety around food, and disrupted eating patterns. The change in appetite and potential shifts in eating patterns associated with SAD can be particularly challenging for those in eating disorder recovery, potentially triggering restrictive behaviors or binge episodes.
The Science Behind SAD and Its Effects on Mood and Appetite
SAD is closely linked to changes in brain chemistry and circadian rhythms. Reduced sunlight exposure during winter months can lead to a drop in serotonin, a neurotransmitter that regulates mood. This decrease in serotonin can contribute to depressive symptoms. Additionally, the body's production of melatonin, which regulates sleep patterns, may be disrupted due to changes in light exposure. The impact on circadian rhythms can affect not only sleep but also appetite regulation. Biological factors influenced by these changes can lead to increased food cravings, particularly for carbohydrate-rich foods. This shift in eating patterns can be especially challenging for individuals with eating disorders, potentially exacerbating existing struggles with self-perception and emotional well-being. Understanding the science behind SAD can be helpful in understanding symptoms you may be experiencing so that you might incorporate some practical strategies, seek support and employ self-compassion.
Strategies for Managing SAD
Light Therapy: Light therapy boxes that mimic natural outdoor light can be effective in treating SAD.
Maintain a consistent sleep schedule: Normalize your sleep patterns to help regulate your circadian rhythm.
Keep a mood diary: Track your symptoms and triggers to identify patterns and plan accordingly.
Social Support: Maintaining connections with friends, family, or support groups can be crucial in combating the isolation often associated with both SAD and eating disorders.
Engage in enjoyable activities: Plan and commit to fun outings or hobbies, especially during challenging times.
Although consistent self-care throughout the year is essential, it becomes particularly important to ensure you are taking care of yourself during the winter months, especially if you have found yourself dealing with SAD in the past. Try to keep your self-care habits into winter practices such as a consistent sleep schedule, getting outside, and practicing stress-reduction techniques that work for you. It is important to remember that if you find your symptoms persisting or worsening, reaching out to a mental health professional is crucial. With the right support and strategies, it's possible to navigate the winter months successfully, even with the challenges of SAD and underlying mental health concerns.
References
Canadian Mental Health Association, British Columbia Division. (n.d.). Seasonal Affective Disorder. Retrieved December 8, 2024, from https://bc.cmha.ca/documents/seasonal-affective-disorder-2/
Levitan, R. D., Masellis, M., Lam, R. W., Kaplan, A. S., Davis, C., Tharmalingam, S., Mackenzie, B., Basile, V. S., & Kennedy, J. L. (2004). A birth-season/DRD4 gene interaction predicts weight gain and obesity in women with seasonal affective disorder: A seasonal thrifty phenotype hypothesis. Neuropsychopharmacology, 29(1), 78-85.
Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., Mueller, P. S., Newsome, D. A., & Wehr, T. A. (1984). Seasonal affective disorder: A description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72-80.