That feeling when the days get shorter

Are the shorter, darker days getting you down? You’re definitely not the only one. Many people experience lower mood, lower energy, persistent fatigue and weight gain [1,2,3]. When these seasonal mood changes start to have a negative impact on the person’s daily functioning, they might get diagnosed with seasonal affective disorder, or SAD [1,4]. 

If you are feeling SAD, a healthcare professional can help you rule out other explanations for your symptoms and discuss treatment options with you [4,7]. 

Light therapy is often the first recommendation as it has been shown to relieve SAD symptoms in about 80% of cases [4,8]. Just like any depression, medication and counseling, especially cognitive behavioural therapy, can also help with SAD [3,4,5,7]. Supplements, including vitamin D, have NOT been shown to alleviate SAD symptoms [4,9,10,11,12,13,14,15]. 

There is a couple of things you can do at home to increase your daily light exposure and help with your SAD [3,4,6,7]: 
• When possible sit next to a window with direct light – that is not obstructed by curtains, furniture or tree branches. 
• Spend more time outside during daylight, especially if you commute during the darker hours. 

Since seasonal depression only lasts a few months at a time, it’s easy to think there’s no reason to seek support. But that’s not true! There are multiple treatments available and strategies you can use to lessen the symptoms and their effects on your life. SAD can be very serious. Talk with a healthcare professional if you notice any seasonal changes in your appetite, sleep, mood, or motivation [1].