Twinkling lights, time with loved ones, snowy days and gifts galore – what reason could anyone possibly have not to be happy during the “happiest season of all?”
It turns out several, especially for those living as far north as Canadians do.
Seasonal affective disorder or – the appropriately acronymic SAD – will impact an estimated 15 per cent of Canadians during their lifetime.
General feelings of sadness or low energy, sometimes referred to as “the winter blues,” can be especially common during this time of year. But experts say it is important to be able to identify the differences between regular blues, SAD and general depression to know what kind of support to seek and when.
As its namesake would suggest, SAD is a type of depression that shows up in a seasonal pattern, with winter-pattern SAD being the most common.
Perry Adler, clinical psychologist and faculty lecturer at the University of McGill, says this in large part has to do with the amount of sunlight we get during the winter months. “There is some evidence that the light affects things like melatonin levels in our bodies, which can affect our serotonin production, which is associated with depression.”
Sunlight assists the body in producing melatonin and serotonin, both of which have a role to play in mood regulation. Vitamin D also seems to be linked with SAD. Because the body produces Vitamin D when sunlight is exposed to the skin, studies have shown lower levels of Vitamin D in those with winter-pattern SAD.
Not much is known yet about the physiological mechanisms for those with summer-pattern SAD, but researchers suspect there is a link to reduced melatonin levels and worsened sleep quality in the summer months.
Countries at higher latitudes are often “winter depression hotspots,” with Canada ranked at No. 7 on one list behind countries such as Greenland, Finland, Norway and Iceland. In countries spanning a wider range of latitudes like the United States, disparities in the prevalence of seasonal depression rates can vary from 1 to 9 per cent, with the highest rates in northernmost states like Alaska.
One analysis shows that risk factors for SAD increase for women, people between the ages of 18 and 30, those with ADHD, bipolar disorder and people with a family history of other forms of depression.
Adler notes that lifestyle changes like being cloistered in your home, being less social and generally less active in the colder months can all contribute to the risk of developing SAD.
For those having a hard time distinguishing between normal winter blues, SAD and depression, Adler says that there are generally two potential signs that the blues have crept into a diagnosable depression: feelings of sadness, despair or hopelessness that have lasted more than two weeks and have significantly reduced the level of functioning; and significant emotional pain. “If you’re really, really sad or really numb, that by itself could mean you might be depressed.” Heightened levels of irritability, anger or anhedonia (the clinical term for the reduced interest in things that one typically enjoys) can also be signs of a depressive state.
In order to meet the clinical diagnosis for Major Depressive Disorder (MDD) of the non-seasonal variety, five or more symptoms (including but not limited to feeling sad or hopeless, fatigue, sleep disturbances, feelings of worthlessness and recurrent thoughts of death or suicide) must be met.
“Very often, (clinical) depression is actually your mind and body collaborating to tell you that you don’t think your life is going well in one significant way or another,” says Adler and could be a sign that something is in need of change, for example a job, a relationship or, in many cases, how you talk to yourself.”
This is where psychotherapy can be particularly helpful, says Adler, though he adds that the high cost of mental health counselling and limited governmental funding make access to the needed mental health support difficult for many Canadians to come by.
On average, Canadian’s mental health is far worse now than it was before the COVID-19 pandemic. According to the Canadian Mental Health Association, provinces spend roughly 6 per cent of their budgets on mental health, just half of what the organization says is needed to help meet demand.
“If you actually support people properly through mental health care, you would actually end up breaking even if not saving money for the entire society,” says Adler.
In addition to the immense and very real human costs associated with insufficient mental health support, the time and money lost to productivity is likewise significant.
According to a report by the Future Skills Society, every week about 500,000 Canadians are unable to work due to poor mental health. It also estimates that the economy loses $50 billion on absenteeism annually, with workers between 18 to 24 increasingly reporting feelings of burnout and being at a well-being “breaking point.”
“[Having] many people who are less functional costs society on a monetary level in terms of productivity,” says Adler. “With that lowered productivity you have lower GDP and fewer taxes being collected. It’s really short-sighted to not support mental health care.”
Employers could also be doing more, Adler adds. “So many companies just set aside $300 a year for psychologists. Psychologists are not cheap, that gets you maybe one and a half sessions. You’re not going to change anything in one and a half sessions. It’s ridiculous.”
For as much joy as the holidays can often bring, Adler says trying to keep up with portrayals of holiday festivities in media or worrying about not stacking up can become significant sources of angst.
“Some people may feel like they’re failing at being able to have these wonderful [TV-moment-esque] family experiences,” he says. “We have high expectations of how we think it should be.”
Adler stresses that exercising, getting outside during the daytime and, for those who can afford it, taking trips to sunnier locations can all be useful ways of improving your state of mind.
Studies also have shown that there is genuine success to be found in light therapy, particularly when using lamps that emit at least 10,000 watts for 30 to 45 minutes a day. Others have also seen improvements with Vitamin D supplements.
Finally, Adler says that everyone, but especially teenagers, can benefit from less social media use. “[Social media] just has a terrible influence on mental health.”
If you or someone you know is in crisis, there are federal resources available or by calling 9-8-8.
