Winter can indeed make you feel sad
Today commonly referred to as Blue Monday
Is today really the most depressing day of the year?
Absolutely not, said Dr. Amin Muhammad, interim chief of mental health and addiction for Niagara Health.
The name for the third Monday of January — Blue Monday — has been perpetuated not due to any sound, scientific evidence but instead on the coattails of myth and social media that began largely as a public relations stunt by a travel company in the U.K. more than a decade ago.
And while Blue Monday has been debunked by experts, the winter blues can be very real, said Muhammad.
Even people who do not live with a diagnosed depression might feel sad, weepy, and more tired than usual periodically during the winter, said Muhammad.
“And if you’re prone to depression, you will be more prone to depression,” he said.
The winter blues is rooted in the frequency of long dreary grey days without sunshine and the increased likelihood of behind housebound, without any outdoor activities or recreation to elevate the mood.
Winter blues is temporary. It will go away without medical intervention, he said.
And yet, it can be alarming because of all the awareness we have these days about mental illness and depression.
“There’s been a lot of hype about depressive illnesses,” he said, adding that’s a good thing.
“These symptoms can be very frustrating. They see other people suffering from depression and there’s a fear.”
The most important difference is these symptoms are transitory. They won’t last long and will go away on their own, he said.
The Canadian Mental Health Association suggests that some 15 per cent of the population have experienced the winter blues. People don’t usually report a case of the winter blues, so that figure is an estimate at best, said Muhammad.
Conversely, a small number of people can also experience the summer blues.
“The days are long and people feel too overburdened,” he said. “The days seem to drag on too long.”
The most serious seasonal mood change is Seasonal Affective Disorder or SAD. It’s thought to affect about three per cent of the population. Symptoms can include feelings of hopelessness, lethargy, oversleeping, loss of appetite and weight gain.
Anyone affected by SAD would need to be treated by a medical professional, he said. Treatments could include counselling, light therapy and medication.
As humans, we are programmed to be outside when it’s light and sleeping when it’s dark out. In fact, sunlight can trigger the release of hormones that can boost mood and regulate the sleep-wake cycle, he said.
In theory, exposure to sunlight is thought to increase the brain’s production of serotonin, helping a person feel calm and happy. Low levels of serotonin are linked to a higher risk of SAD. At night, the darkness triggers the brain to produce melatonin, responsible for making a person feel sleepy.
Here are some other ways we can boost our mood to get through the dark days of winter.
Vitamin D. A deficiency in Vitamin D can affect the chemistry of mood regulation, said Muhammad. It’s produced by a reaction of sunshine on our skin. Before taking a Vitamin D supplement, he advises people to have bloodwork to check their levels. Too much isn’t good either.
Iron. Low levels of iron can mimic the symptoms of depression. It should be ruled out first, he said.
Light therapy. It has been shown to be effective, especially for people suffering from SAD. People sit near a special light which causes a chemical reaction in the brain and improves mood. People should first consult their doctor.
Exercise. Physical activity promotes the production of endorphins — happy hormones, he said.
Be social. Just being among friends is a good way to boost your mood.
Listen to music. Throw on something that makes you feel good. On this day, anticipating an icy drive into Toronto, Muhammad is already looking forward to listening to folk music. His taste in music is surprisingly eclectic, he said.
Laugh. Laughter boosts our immune system. “It gives you a lot of energy,” he said.
Whenever Muhammad works in the ER, he stays relaxed by laughing and telling jokes with his staff.
“I can walk out relaxed, with no burdens,” he said. “This is how I heal myself.”
He knows every mental health patient has been treated to the best of their ability, by a team that is connected.
He tells them: “I am with you. Together, we’ll get it done.”