December is frequently enough a time of celebration and holidays, but for some, it’s also when the cold winter weather and lack of sunlight can darken your mood.
It’s estimated that about 15 per cent of Canadians will have at least one mild episode of seasonal affective disorder – a subcategory of clinical depression that is only experienced during the winter – in their lifetime, according too the Canadian Psychological Association.
But even if that’s not the case, you could just not be feeling your best.
“There are people who have milder symptoms – not to the point where they have interference in their functioning – but which, you know, are troublesome for them,” said Dr. Raymond Lam, a professor of psychiatry at the University of British Columbia who has been researching seasonal depression for decades.
if the dark, cold days of Canadian winter are getting you down, here are some methods that could help.
Light therapy
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One of the most commonly recommended remedies for seasonal depression is light therapy, something researchers have been studying for decades.
If done correctly, it can provide substantial relief for most people, says Lam.
Researchers believe it helps regulate people’s circadian rhythms as the days get shorter during the winter months, Lam said.
“The effect is pretty rapid. So usually when people are using light therapy, they notice a benefit within, you know, a week or two,” Lam said.
But the key is using a light box that is shining enough – with light that is at least 10,000-lux intensity – for at least 30 minutes a day,and being consistent,he said.
“If they stop using the lights,regrettably,the effect wears off about the same way.”
If you don’t have access to a light box, going outside during a sunny day could do you just as much good.
Lam said direct sunlight can emit between 50,000 to 100,000 lux, while going outside during a cloudy day would be about 3,000 to 5,000 lux. By contrast, typical indoor lighting is usually under 100 lux levels.
“So a noon walk is a very good idea in the winter time because you’re getting some exercise as well as your outdoor light exposure,” Lam said.
Connecting with nature
While out on that walk,paying close attention to the nature around you could have additional mood-boosting effects,according to one Edmonton-based researcher.
Holli-Anne Passmore, an associate professor of psychology at the Concordia University of Edmonton, has conducted several studies on the correlation between nature and people’s well-being, asking participants to pay attention to what nature they see during the day while going about their usual routines.
Finding Joy in the Darkness: Coping with Winter and limited sunlight
As the days shorten and sunlight becomes scarce, many people experience a dip in mood and energy levels. This is particularly true in northern latitudes where winter days are short and darkness prevails. However, experts suggest that embracing the season and focusing on choice sources of joy can help individuals navigate the challenges of winter and thrive even with limited sunlight.
Understanding the Winter Blues
The reduced sunlight during winter can disrupt the body’s natural circadian rhythm, leading to feelings of sadness, fatigue, and difficulty concentrating. This is often referred to as Seasonal Affective Disorder (SAD), a type of depression linked to changes in seasons. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20355946 However, even without meeting the criteria for SAD, many individuals experience milder forms of the “winter blues.”
Shifting Viewpoint: Embracing the Season
Kari Leibowitz, a health psychologist and graduate fellow at stanford University who has extensively researched Norwegian culture, emphasizes the importance of accepting winter for what it is.rather than longing for summer activities, Leibowitz suggests focusing on the unique pleasures the season offers. “It’s not summer. It’s not your time that you’re going to the beach and hiking all day,” she explains. “But that doesn’t mean that there aren’t different pleasures that you can’t sort of really focus on.” This perspective aligns with the concept of friluftsliv, a Norwegian philosophy that emphasizes the value of spending time in nature, even in challenging conditions. https://www.outsideonline.com/culture/wellness/what-is-friluftsliv-norwegian-outdoor-life/
The Power of Connection and Community
Social connection plays a crucial role in maintaining well-being during the darker months. Sheila Levy, the executive director of Nunavut Kamatsiaqtut Help Line, with nearly 40 years of experience living in Canada’s North, highlights the importance of community during the long periods of polar night.
Levy recalls how communities in Nunavut actively combatted the darkness by coming together for games and socializing. “Every night we were in the school gym, playing different Inuit games and just talking and being with the community… the sense of joy and community really, really was amazing,” she said. “And I could really see how people could get through a lot by feeling close to each other and feeling that there was purpose in their life and there were things to do and that people cared.”
Strategies for Thriving in Winter
Beyond shifting perspective and fostering connection, several strategies can help individuals cope with limited sunlight:
* Light Therapy: Using a light therapy box can help regulate circadian rhythms and alleviate symptoms of SAD. https://www.ninds.nih.gov/health-information/patient-caregiver-education/seasonal-affective-disorder
* Vitamin D Supplementation: Sunlight is a primary source of vitamin D, and deficiency is common during winter. Consulting a doctor about Vitamin D supplementation may be beneficial. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
* Physical Activity: Regular exercise releases endorphins,which have mood-boosting effects.
* Mindfulness and self-care: Practicing mindfulness, meditation, or engaging in hobbies can help reduce stress and promote well-being.
* Prioritize Sleep: Maintaining a regular sleep schedule is crucial for regulating circadian rhythms.
While winter can present challenges, by embracing the season, prioritizing connection, and implementing healthy coping strategies, individuals can find joy and maintain their well-being even during the darkest months.
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