Tips to help with the winter blues a.k.a. Seasonal Affective Disorder

While the phrase ‘winter blues’ has become common in describing general displeasure with the colder months, the illness is actually more serious than feeling grumpy about the weather.

“Because not everybody suffers from it, there may be a feeling there that, ‘Just pull up your socks. Put on an extra coat and, you know, take care of it,’ ” said Phyllis O’connor, executive director of the Canadian Mental Health Association’s Saskatchewan branch.

“It’s actually a form of depression.”

The winter blues, also known as Seasonal Affective Disorder (SAD), lasts for an extended period of time, ranging from a few weeks to the entire winter. It’s triggered by fewer daylight hours and dropping temperatures.

“You can have a couple of down days and that’s not a depression, but it’s when it carries on ... then you’re looking at a real depressive disorder,” said O’connor.

Every year as temperatures fall and the days shorten, O’connor sees an increased number of people with depression reaching out to the CMHA.

Symptoms include a complete lack of energy and motivation, loss of appetite and loss of interest in things you usually enjoy — similar to regular depression, she said.

There are some simple things that can help fight the winter blues, including heading outside for even a few minutes of fresh air and exercise and steering clear of sugary comfort foods. Light therapy, which uses a special artificial light that mimics the appearance of sunlight, can also help.

“I know personally of some people who have had tremendous success with (light therapy), so it really does help alleviate their symptoms,” said O’connor.

Nichole Faller, a PHD candidate in clinical psychology at the University of Regina, said the winter blues have a direct impact on how well people can do their job. Particularly in small to medium sized businesses, Faller said people often go to work even if they aren’t feeling well because they believe there is no one to cover for them. This leads to employees being less productive, socializing less with their co-workers and feeling more overwhelmed.

She noted that the third Monday in January each year is known as Blue Monday as people face credit card bills from the holiday season, little sunlight and cold temperatures.

“Anybody who’s offering mental health resources ... usually sees an increase at this time of year where people are asking for more services,” said Faller.

To help employees in small or medium sized businesses experiencing depression or anxiety of any kind, Faller helped develop the Workplace Coping Strategy under the supervision of the U of R’s Online Therapy Unit director Heather Hadjistavropoulos. This is a four-week online resource that walks people through tips on how to manage their symptoms and work with their employer on issues of mental health.

The Workplace Coping Strategy is accepting participants until the spring, and Faller said anyone interested in signing up can do so through the U of R’s Online Therapy Unit website under the Courses tab.

The Saskatchewan Health Authority also encourages anyone feeling depressed or anxious to call the Healthline at 811.