By JoJo Marie Schillaci

Motivational Speaker & Author of My Missing Peace

As the winter months begin creeping up, and the days get shorter, do you find yourself experiencing mood swings, feeling down, or having trouble sleeping? Have you begun to feel unmotivated and disinterested in socializing or taking part in activities you would otherwise enjoy?…You’re not alone!

As we swing from the warm, long days of summer into the shorter and cooler days of fall, many of us become stricken with feelings of depression and lack of motivation. If these feelings are persistent and worsen to the point where they affect your ability to carry out daily tasks and responsibilities as well as affect the quality of your life, you could be suffering from SAD; Seasonal Affective Disorder. SAD is a form of depression that typically occurs during the fall and/or winter months when we experience a reduced amount of sunlight.  The lack of sunshine affects our “internal clock’ or circadian rhythms, which in turn wreak havoc on many of our body’s biological processes, causing them to be out of sync or balance. Many people suffering from SAD report sleep disturbances and insomnia. This can be attributed to a reduction in the neurotransmitters serotonin and dopamine as well as a reduction in the hormone melatonin. All of these are key factors in regulating sleep and are drastically reduced with SAD.

Although anyone can get SAD, it is more prevalent in women and appears more frequently in people living in the far north where there are shorter daylight hours. SAD is also more prevalent in people who already suffer from major depression, bipolar disorder, ADD, ADHD, as well as eating and panic disorders.

Symptoms of SAD may include:

• Low or lack of energy; sluggishness
• Difficulty focusing
• Wanting to isolate, withdraw or “hibernate”
• Feelings of sadness, guilt, and hopelessness
• Feelings of anxiety and anger
• Oversleeping and lack of wanting to get up
• Difficulty sleeping or waking frequently
• Changes in appetite, extreme hunger, lack of appetite, overeating, craving carbs
• Decreased sex drive.
• Losing interest in activities you once enjoyed
• In extreme cases, feelings of suicide

If you have experienced these symptoms and think you may suffer from SAD, speak to your doctor or healthcare practitioner about your concerns and get properly diagnosed.

There are now treatments to help minimize and/or eliminate symptoms of SAD altogether. Ask your doctor about the following:

LIGHT THERAPY

In the 1980s light therapy was the go-to treatment for SAD and has continued to be successful today. Patients sit in front of a “lightbox” every day for 30-45 minutes first thing in the morning. This is meant to replicate the sunshine that is lost in the fall and winter months and assists in regulating and balancing body processes and chemicals.

Lightboxes are estimated to be 20 times brighter than standard indoor light, and filter out the potentially damaging UVs, making this a safe treatment for most.

Note: People suffering from certain eye conditions as well as those on light-sensitive medications would need to source an alternate therapy.

PSYCHOTHERAPY

Psychotherapy or more specifically Cognitive Behavioural Therapy has been known to help SAD by teaching people mindful wellness skills such as:

• How to reduce avoidance behaviour and begin scheduling previously enjoyed activities
• How to identify and change negative thought patterns, self-talk, and behaviours.
• How to effectively manage stress and anxiety.
• How to create healthy habits such as exercise, diet, and sleep routines.

MEDICATIONS

In more severe cases, patients may be prescribed antidepressant medication. Sometimes it takes trial and error before finding the one best suited for you as well as the correct dose for your specific needs, but don’t get discouraged. Taking the time to get it just right is essential to gain their full benefit as well as minimize possible side effects.  Your doctor may also suggest beginning the medication before the start of the winter months, thereby mitigating potential unwanted symptoms. Depending on their assessment, he/she may also recommend continuing the medication beyond the season.

So, if you feel sad, unmotivated, and withdrawing from life, consider speaking to your doctor or healthcare provider. Knowledge is power and once we have a proper diagnosis, we can begin taking the necessary steps to get back on track and begin living our best lives!

IMPORTANT NOTE: If your symptoms are leading you to feel that you are in an immediate crisis, please call 911 or go to your nearest hospital emergency facility.

Remember to be gentle with yourself. It’s always about taking small, but steady steps forward by making small, yet powerful changes each day. Don’t get overwhelmed, just keep taking that next right step…it simply begins with you!