COVID19 – Fighting the Winter Blues
By: Hatty Wong
We are several days away from stepping into October and another month until daylight saving time (November 01, 2020) – for my fellow Canadian readers! While half of the individuals out there are looking forward to winter because it marks the time for skating outdoor, skiing at your favorite mountain or hills to celebrating your favorite holiday, the other half, on the other hand are feeling the dreaded winter blues or Seasonal Affective Disorder (SAD).
Did you know….
In Canada, 15% of individuals experience winter blues, while about 2 – 3% experience SAD
Though 75% of those affected by SAD are females, males experience more severe symptoms
Differentiating between Winter Blues and SAD
Winter Blues
Seasonal Affective Disorder (SAD)
o Mood fluctuations
o Low energy
o Lethargic
o Loss of interest in activities once enjoyed
o Sleep changes
o Trouble sleeping
o Difficulty taking initiatives
o Feeling depressed most of the day
o Changes to your appetite or weight (Craving for foods high in carbs)
o Difficulty with concentration
o Feelings of worthlessness, hopelessness or guilt
o Social withdrawal from friends and families
o Suicidal thoughts
COVID19 Solutions - Strategies to fight SAD:
1. Engage in exercises
Though returning to the gym this year might not be feasible for some, engaging in regular exercises is a healthy and powerful way to help overcome SAD – in particular if you may do so where you can absorb natural sunlight. Sunroom, balcony or backyard might be the optimal choices this year. Exercises such as walking, weight training, yoga, dancing, and/or martial arts are recommended!
2. Manage your stress
Since the beginning of COVID19, a portion of the population has been working from home, spending significantly more time in front of the computer screen, sitting and perhaps working longer hours. On the other hand, some are worried about their financial situation due to unemployment and childcare expenses.
Regardless of what is bringing on the stress for you, here are some tips on how to go about managing it:
Listen to music/podcast
Yoga
Meditation
Maintaining your boundary with work and others
Reach out to friends and families
Journaling
Involve yourself in a hobby
3. Light Therapy
People with SAD may benefit from sitting in front of a light box (UV light filtered out) for brief period of time daily throughout the winter season. This form of treatment should be done only upon consulting with your physician as there could be side effects.
4. Arranging your home or office environment
If possible, arranging your work station or chair near windows (help in sunlight absorption) may alleviate symptoms of SAD.
In addition, you may also try the following:
Replacing the bulbs in your light fixtures with brighter ones
Painting or re-painting the wall with a lighter color (color such as yellow or green)
Planting an indoor garden
Decluttering your space
References:
BC Division, C. (2013). Seasonal Affective Disorder. Retrieved September 29, 2020, from https://cmha.bc.ca/documents/seasonal-affective-disorder-2/
Is It Seasonal Affective Disorder or the Winter Blues? (n.d.). Retrieved September 29, 2020, from https://www.rush.edu/health-wellness/discover-health/more-just-winter-blues
Robinson, L., Shubin, J., & Segal, J. (2020, August). Seasonal Affective Disorder (SAD) - HelpGuide.org. Helpguide. https://www.helpguide.org/articles/depression/seasonal-affective-disorder-sad.htm